Anger Management

Why This Course?

This course is about emotional intelligence and behavioral regulation. It reframes anger from a “bad” emotion to a manageable signal, teaching participants how to intercept the physical and mental impulse of rage before it leads to destructive behavior.

Skills You Will Gain
The course focuses on moving from reacting to responding. You will develop:

• Trigger Identification: Pinpointing the specific people, words, or situations that provoke your “fight or flight” response.
• De-escalation Techniques: Physical and mental strategies (like tactical breathing or cognitive reframing) to lower your heart rate in the moment.
• Assertive Communication: Learning to express needs and boundaries clearly without aggression or passive-aggressiveness.
• The “Anger Iceberg” Analysis: Understanding the underlying emotions—like hurt, fear, or exhaustion—that often manifest as anger.
• Crisis Planning: Creating a “pre-planned” response for high-stress scenarios to prevent loss of control.

Best For…
This course is designed for anyone looking to improve their interpersonal dynamics:

High-Stress Professionals: Individuals in emergency services, law, or high-stakes corporate environments.

• Parents and Partners: Those looking to build a more peaceful and communicative home environment.
• Leaders and Managers: To ensure they remain composed and professional when resolving workplace conflicts.
• Individuals Seeking Personal Growth: Anyone who feels their temper has negatively impacted their relationships or health.

Course Requirements

• Commitment to Self-Monitoring: You may be asked to keep an “anger log” to track emotional spikes between sessions.
• Vulnerability: A willingness to discuss personal frustrations and past reactions in a safe environment.
• Practical Application: The “homework” often involves testing new coping skills in real-life situations.

Introduction:

• Course Objectives

Module One:

• Understanding Anger
• The Cycle of Anger
• Is Anger Good or Bad?
• Fight or Flight
• Common Myths about Anger
• Sources of Anger
• Knowledge Check

Module Two:

• The Styles of Anger
• Aggressive
• Passive
• Passive-Aggressive
• Projective-Aggressive
• Assertive
• Knowledge Check
•  

Module Three:

• Gaining Control
• Recognizing Anger
• Using Coping Thoughts
• Using Relaxation Techniques
• Blowing off Some Steam
• The Triple A Approach
• Knowledge Check

Module Four:

• Separate the People from the Problem
• Objective vs. Subjective Language
• Identifying the Problem
• Using “I” Messages
• How Anger Affects Perception
• Consider Emotions
• Knowledge Check

Module Five:

• Working on the Problem
• Using Constructive Disagreement
• Negotiation Tips
• Building Consensus
• Identifying Solutions
• The Power of Apologies
• Knowledge Check

Module Six:

• Solving the Problem
• Choosing a Solution
• Making a Plan
• Getting it Done
• ineffective Problem Solving
• Knowledge Check

Module Seven:

• A Personal Plan
• Understanding Hot Buttons
• Identifying Your Hot Buttons
• A Personal Anger Log
• Acknowledging the Anger Problem
• The Power of Self-Talk
• Knowledge Check
•  

Module Eight:

• Communicating Your Anger
• Using Emotional Intelligence
• Cognitive Restructuring
• Responding vs. Reaction
• Write it Out
• Find the Humor
• Knowledge Check
•  

Module Nine:

• Dealing with Angry People
• Understanding the Energy Curve
• De-Escalation Techniques
• When to Back Away and What To Do Next
• Knowledge Check

Module Ten:

• Pulling it All Together
• Process Overview
• Find Your Motivation
• One Change at a Time
• Choose and Accountability Partner
• Seek a Mental Health Professional
• Knowlege Check

Assessment:

• Post-Test