Content

          Getting Started                                                                            1

PART 1

Prevention

Chapter 1  Prevention: Actions                                                                  5

     Exercise 1A: Choices

     Exercise 1B: The Substitution Principle: Exchanging Old

                         Behavior for New

     Exercise 1C: How I Piss People Off

     Exercise 1D: Doing, Not Trying

Chapter 2  Prevention: Thoughts                                                              15

     Exercise 2A: Hope for the Best, but Prepare for the Worst

     Exercise 2B: Know Your Hot Thoughts

     Exercise 2C: This Is No Time to Get Wasted

     Exercise 2D: Setting Small Goals for the Future

Chapter 3  Feelings                                                                                  25

     Exercise 3A: Where in Your Body Do You First Feel Angry?

     Exercise 3B: HALT: Hungry, Anxious, Lonely, Tired

     Exercise 3C: Staying Calm: Preventive Relaxation Techniques

     Exercise 3D: What Has Been Driving Your Life- You or

                          Your Anger?

CHAPTER 4  Prevention: Spirit                                                                   35

     Exercise 4A: Challenging Your Angry Spirit

     Exercise 4B: Accepting Reality: You Can't Always Get What

                         You Want

     Exercise 4C: What Would You Do If You Weren't So Angry?

     Exercise 4D: Self-Hate: The Saboteur of Anger Management

PART II

Containment

CHAPTER 5  Containment: Actions                                                           47

     Exercise 5A: Time-out: Recognize, Retreat, Relax, Return

     Exercise 5B: I Know Exactly How to Hurt Them,

                         but I Won't

     Exercise 5C: Do Something Different

     Exercise 5D: Turning Down the Heat

CHAPTER 6 Containment: Thoughts                                                        59

     Exercise 6A: Don't Jump to Conclusions (Don't Get Paranoid)

     Exercise 6B: Don't Make a Bad Situation Worse

     Exercise 6C: Disputations and Anger Control

     Exercise 6D: How Do You Justify Your Anger?

CHAPTER 7  Containment: Feelings                                                         69

     Exercise 7A: Notice Your Other Feelings

     Exercise 7B: How to Relax in the Middle of

                         an Argument: A Pocket Guide

     Exercise 7C: Shouting Won't Make You Feel Better

                         Beware the Myth of Ventilation

     Exercise 7D: Breaking the Shame-Rage Connection

CHAPTER 8  Containment: Spirit                                                             79

     Exercise 8A: Discovering the Wounded Idealist Hiding Behind

                         Your Sarcasm, Cynicism, and Put Downs

     Exercise 8B: Why Am I So Critical of Others?

     Exercise 8C: Looking for the Good in Others: A Healing Medicine

     Exercise 8D: Helpless Fury / Impotent Rage

PART III

Resolution

CHAPTER 9  Resolution: Actions                                                             95

     Exercise 9A: Praise

     Exercise 9B: "I" Statements: Feeling and Action Versions

     Exercise 9C: Fair Fighting

     Exercise 9D: Apologies Made, Apologies Accepted

CHAPTER 10  Resolution: Thoughts                                                        109

     Exercise 10A: Nondefensive Conflict: Looking for the Grain

                           of Truth in the Other's Viewpoint

     Exercise 10B: Be Willing to Compromise

     Exercise 10C: Keeping Things in Perspective

     Exercise 10D: Enough, Already! Stop Being So Stubborn

CHAPTER 11  Resolution: Feelings                                                         119

     Exercise 11A: Understanding the Other Person's Feelings

     Exercise 11B: Checking in with Yourself to Prevent Sabotage

     Exercise 11C: Letting Go of Your Anger

     Exercise 11D: The Secret Attraction of Anger

CHAPTER 12  Resolution: Spirit                                                             131

     Exercise 12A: Looking for God in Yourself and Others

     Exercise 12B: Forgiving Those Who Have Harmed You

     Exercise 12C: Turning Anger into Advocacy: Fighting

                            Injustice Intelligently

     Exercise 12D: The Final Line: Doing More Good Than Harm

                        Afterword                                                                   147

Well, managing your anger is not only possible; it also doesn't have to be hard.  Let anger expert Ron Potter-Efron show you how in three straight-forward steps you can prevent, contain, and resolve every angry outburst.

Stop hurting yourself, your loved ones, and your job when you:

LEARN WHAT MAKES YOU ANGRY

GET HOLD OF THE ANGER WHEN IT FLARES UP

TAKE CARE OF THE FRUSTRATIONS IN YOUR LIFE

THAT KEEP YOUR ANGER LEVEL HIGH

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Copyright © 2001 [Pat and Ron Potter-Efron.]. All rights reserved.
 Revised: 04/14/03.