Effective Anger Management Program

Including DBT skills - the most effective therapeutic method for emotional regulation and interpersonal effectiveness

What you'll learn

Understand the difference between healthy anger and unhealthy anger

Manage anger in the moment & long term

Communication skills for expressing anger and solving conflicts

Identify and heal the root cause of anger

Requirements

none

Description

Overcome the overwhelm, guilt or shame associated with anger and rebuild much needed self-esteem through this progressive, easy to understand and actionable online self-paced course.Tired of Struggling with anger? Learn how to regain control, peace and calm in your life and rebuild the relationships that matters to you. Reach for increased professional success and get other people to agree with you without using anger. Get what you need from others, Build meaningful relationships, Stay in control even in moments of chaos, bring peace and calm to yourself and others.In this anger management course you get to understand your anger, learn where it comes from and why you might feel angry in the first place. You will learn effective strategies to manage strong emotions using DBT skills ( the most effective therapeutic method for emotional regulation)And how about building communication skills that will allow you to get yourself heard without resorting to anger?Learn how to rebalance your nervous system to get yourself out of this automatic fight response. 6 sections build around informative and practical content but that's not all.You will also get a reflective journal and workbook with the opportunity to receive personalised feedback to help you trouble shoot these though moments.Overcome the overwhelm, guilt or shame associated with anger and rebuild much needed self-esteem through this progressive, easy to understand and actionable online self-paced course.

Overview

Section 1: Introduction

Lecture 1 Course Introduction

Lecture 2 Road Map to the course - Goal Setting

Section 2: Understanding Anger

Lecture 3 Understanding Anger - Goal Setting

Lecture 4 Lesson 1 - Introduction

Lecture 5 Lesson 1 - Anger Triggers

Lecture 6 Lesson 1 - Physical aspect of anger

Lecture 7 Lesson 1 - Primary anger vs Secondary anger

Lecture 8 Lesson 2 - How anger escalate

Lecture 9 Lesson 2 - Natural anger

Lecture 10 Lesson 2 - The block to natural anger

Lecture 11 Lesson 2 - The anger cycle

Lecture 12 Lesson 3 - Recognising anger triggers

Lecture 13 Lesson 4 - Healthy vs Unhealthy Anger expression

Section 3: Practical Strategies to diffuse anger in the moment

Lecture 14 Practical Strategies - Goal Setting

Lecture 15 Lesson 1 - Noticing the early signs of anger

Lecture 16 Lesson 2 - Calming Techniques

Lecture 17 Lesson 2 - Part 2 Deep Breathing

Lecture 18 Lesson 2 Part 3 - Muscle Relaxation

Lecture 19 Lesson 3 - Mindfulness & Meditation Part 1

Lecture 20 Lesson 3 Mindfulness & Meditation Part 2

Lecture 21 Lesson 4 - Calming Self-talk Strategies

Section 4: Communication Strategies to express healthy anger

Lecture 22 Communication Strategies - Goal Setting

Lecture 23 Lesson 1 Part 1 - Communication Techniques & I statements

Lecture 24 Lesson 1 Part 2 - Be Assertive

Lecture 25 Lesson 2 Part 1 - Understanding Others' Perspective

Lecture 26 Lesson 2 Part 2 - Active Listening & Diversity

Lecture 27 Lesson 3 Part 1 - Preventing Build ups

Lecture 28 Lesson 3 Part 2 - Boundaries

Lecture 29 Lesson 3 Part 3 - Essential needs

Lecture 30 Lesson 3 Part 4 - Self-care

Lecture 31 Lesson 4 Part 1 - Conflict Resolution

Lecture 32 Lesson 4 Part 2 - Go for Win-Win

Lecture 33 Lesson 4 Part 3 - When to Compromise & Walk away

Section 5: Altering thinking patterns that fuel anger

Lecture 34 Thinking Patterns - Goal Setting

Lecture 35 Lesson 1 - Thoughts & Emotions

Lecture 36 Lesson 2 - Cognitive Distortions

Lecture 37 Lesson 2 Part 2 - Mental Shortcuts

Lecture 38 Lesson 2 Part 3 - Thoughts on Trial

Lecture 39 Lesson 3 Part 1 - Core Beliefs

Lecture 40 Lesson 3 Part 2 - Core Beliefs

Lecture 41 Lesson 4 - Reframing: Reducing Triggers

Lecture 42 3 Gates of Wisdom Story

Section 6: Long term anger management strategies

Lecture 43 Long Term Strategies - Goal Setting

Lecture 44 Lesson 1 - Managing Stress

Lecture 45 Lesson 2 - Emotional Intelligence

Lecture 46 Lesson 2 Part 2 - Self-regulation

Lecture 47 Lesson 2 Part 3 - Empathy Problem Solving & Social Mediation

Lecture 48 Lesson 3 - Your personal Locus

Lecture 49 Lesson 4 - Increasing Tolerance

Section 7: DBT Skills for Anger Management

Lecture 50 Coping Ahead

Lecture 51 RAIN

Lecture 52 STOP

Lecture 53 DEAR MAN

Lecture 54 GIVE

Lecture 55 TIPP

Lecture 56 IMPROVE

Lecture 57 FAST

Lecture 58 Interpersonal Effectiveness - How To

Lecture 59 Final Word - Moving Forward

People who genuinely want to heal anger not just mask it