Defuse your anger with CBT Cognitive Behavioural Therapy (CBT) is a hugely popular self-help technique, which teaches you how to break free from destructive or negative behaviors and make positive changes to both your thoughts and your actions. This practical guide to managing anger with CBT will help you to understand your anger, identify solutions to your problems, and maintain your gains and avoid relapse. This concise, user-friendly guide provides focused advice on defusing anger using proven CBT techniques. You'll discover how to keep your anger under control and identify the negative thought processes that lead to angry outbursts. Shows you how to use CBT to help you react positively to frustrating situations Helps you learn to assert yourself effectively without losing your temper Gives you tried-and-true CBT techniques to let go of unhealthy anger If you're struggling with anger management, Managing Anger with CBT For Dummies gives you the tools you need to keep your cool and live a happier, more balanced life.
Introduction 1 Part I: The Knowledge: Anger, CBT and Change 7 Chapter 1: Things You Need To Know About Anger 9 Chapter 2: Knowing About CBT and Making Changes 23 Part II: Managing Your Anger: Putting CBT into Action 43 Chapter 3: Investigating Your Own Anger 45 Chapter 4: Cooling Down Your Angry Thinking 65 Chapter 5: Dealing With Your Real Feelings 89 Chapter 6: Changing Your Angry Behaviour 103 Chapter 7: Using Assertiveness to Bypass Anger 131 Part III: Changing for the Better, Changing for Good 149 Chapter 8: Changing Old Habits for New 151 Chapter 9: Getting Past Setbacks and Finding Support 163 Part IV: The Part of Tens 181 Chapter 10: Ten Tips to Put Out the Fire When You're Angry 183 Chapter 11: Ten Tips for Dealing With Angry People 191 Index 199
Gill Bloxham is a Chartered Psychologist and an Associate Fellow of the British Psychological Society. She teaches university courses to a variety of charity organisations, such as MIND, and to non-health agencies, including the police and local government.
Learn to: Cool down your angry thinking and manage your emotions Understand the consequences of angry behaviour Implement change for a happier, more balanced life Don't let anger rule your life – learn powerful, easy-to-use techniques for putting anger in its place Do you worry that excessive or out-of-control anger is getting in the way of your happiness and success? Written by a Chartered Psychologist, this book arms you with a proven, NHS-approved Cognitive Behavioural Therapy (CBT) approach to nipping anger in the bud and getting on with your life. You'll learn how to use focussed CBT techniques for understanding your anger and its sources, identifying 'trigger situations' that lead to excessive or out-of-control anger, and for replacing angry, destructive patterns of thought and behaviour with positive, constructive ones. Understand what anger really is – get the lowdown on this very primal emotion and why you experience it, and learn the difference between useful anger and anger run wild Manage your anger – learn proven CBT techniques to help you become more aware of your negative angry behaviour, and enable you to make the changes you need for a happier life Keep your cool – get comfortable in your new skin, avoid falling back into your old, angry habits, and find out how to get support if you feel yourself slipping Open the book and find: What CBT is and why it works How to be objective about your anger Guidance on identifying the situations that trigger anger Powerful techniques for reprogramming your angry thinking Tips for avoiding relapse Where to go for support How to deal with anger from other people
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