Introduction
Module 1: Understanding Anger
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What is Anger?
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Anger is Multi-faceted
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3 Basic Ways of Dealing with Anger
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3 Types of Responses to Anger Triggers
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10 Characteristics of People with Anger Problems
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Consequences of Maladaptive Anger and Stress
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Family of Origin Anger Diagram
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Family of Origin Anger Questions
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Healthy vs. Unhealthy Anger
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What is Anger Management?
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The Anger Cycle: Understanding and Breaking the Pattern
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The Anger Log: Instructions and Practice
Module 2: Primitive and Evolved Brain
Module 3: Anger Awareness and Self-Awareness
Module 4: Calming Techniques
Module 5: Shame and Shadow Material
Module 6: Dysfunctional Thinking
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What is Dysfunctional Thinking?
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Dysfunctional Thoughts
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Dysfunctional Thinking Personality Types
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The Message From Water
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Adjusting Dysfunctional Thoughts
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Restructuring Dysfunctional Thoughts
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Restructuring Statement Exercise
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Coping Statements for Replacing Dysfunctional Thoughts
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Working With a Dysfunctional Thought
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Cognitive Restructuring
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Thought-Stopping Techniques
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Positive Self-Talk
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Developing Empathy and Perspective-Taking
Module 7: Judgmental and Critical Reaction
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Recognizing Your Judgmental and Critical Reactions
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A Non-Judgmental Perspective
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Guidelines for a Non-Judgmental Perspective
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Judgment: How You Ruin Your Own Happiness
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Acceptance
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Stereotyping is an Obstacle to Acceptance
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Self Compassion
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Empathic Understanding
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Self Awareness
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Self Responsibility
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Self vs. Other
Module 8: Assertive Communication
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Three Basic Types of Communication
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Which is Which
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Being Assertive
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Confronting Your Obstacles for Being Assertive
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Criticism as Manipulation
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Assertive Approaches for Dealing with Criticism
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Slowing It Down
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Stating Your Position
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Dealing with Criticism
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Passive, Aggressive, and Passive-Aggressive Behaviors
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Bringing It All Together
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Active Listening
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Compromise
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Saying NO and Sharing Negative Feelings
Module 9: Conflict Resolution
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Conflict Resolution
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Why Does Conflict Occur?
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Conflict Resolution Styles
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Basic 10 Steps Conflict Resolution Method
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Before Working Through a Conflict
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Suggested Ground Rules for Conflict Resolution
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Scenario: The Household Chore Disagreement
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Scenario: The Project Deadline Dispute
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Conflict Resolution Practice
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Assertive Communication in Conflict Resolution
Module 10: Stress and Anxiety Management
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What is Stress and Anxiety?
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Early Signs of Stress and Anxiety
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Practices for Managing Your Stress and Anxiety
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Depth Relaxation
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Visualization
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Diaphragmatic Breathing
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Physical Exercise
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More Deep Breathing Techniques
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Body Relaxation
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Meditation as a Way of Controlling Anger
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Focus on the Positive Feelings
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Focus on Sounds
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Other Calming Down Suggestions
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Organization and Time Management
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Additional Practices
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Coping and Letting Go
Module 11: Mindfulness
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The Purposefulness of Being Mindful
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The Need for Intention
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What is Mindfulness Meditation?
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How Does Mindfulness Help?
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MIndfulness Meditation Enhances Brain Structure
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Mindfulness in Anger Management
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Mindfulness Meditation Exercise
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Mindfulness Pauses
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Anger: Reactive vs Non-Reactive
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Expressing Anger Mindfully
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Essential Elements of Mindfulness
Module 12: Practical Solutions
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Developing an Anger Management Life Practice
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STOP and Remember the Consequences
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Take a "Time Out"
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Ask the "Big Question"
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Respond Rather Than React
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Communicate Assertively
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Check Expectations
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Recognize and Manage Stress
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Check for Dysfunctional Thinking
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Focus on the Positive
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Coping is Better Than Blaming
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6 Major Coping Skills
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Developing Empathy and Compassion
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Developing a Practice of Laughter
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Developing a Breathing Practice
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Relapse Strategies
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Anger Management: An Ongoing Journey
Receiving Your Completion Certificate
