Anger Management & CBT

# Anger Management & CBT

## Part I: Understanding Anger
- What is Anger?
  - Definition of Anger
  - Types of Anger
  - Physical and Emotional Symptoms
- Causes of Anger
  - Biological Factors
  - Psychological Triggers
  - Environmental Influences
- Effects of Uncontrolled Anger
  - Impact on Relationships
  - Health Consequences
  - Professional and Social Implications

## Part II: Introduction to Cognitive Behavioral Therapy (CBT)
- What is CBT?
  - Core Principles of CBT
  - How CBT Works
  - Benefits of Using CBT for Anger Management
- The Connection Between Thoughts, Feelings, and Behaviors
  - Identifying Negative Thought Patterns
  - Challenging Irrational Beliefs
  - Replacing Destructive Thoughts with Constructive Ones
- Setting Goals in CBT
  - SMART Goals
  - Short-term vs Long-term Objectives
  - Tracking Progress

## Part III: Practical Strategies for Managing Anger
- Self-awareness Techniques
  - Recognizing Early Warning Signs
  - Keeping an Anger Journal
  - Mindfulness Practices
- Relaxation Methods
  - Deep Breathing Exercises
  - Progressive Muscle Relaxation
  - Visualization Techniques
- Communication Skills
  - Active Listening
  - Assertiveness Training
  - Conflict Resolution Strategies

## Part IV: Applying CBT Techniques to Anger Management
- Cognitive Restructuring
  - Identifying Distorted Thinking
  - Reframing Negative Thoughts
  - Developing Rational Responses
- Behavioral Interventions
  - Time-Out Techniques
  - Problem-Solving Skills
  - Exposure to Triggers in a Controlled Environment
- Building Emotional Resilience
  - Enhancing Emotional Intelligence
  - Coping with Stressful Situations
  - Cultivating Positive Emotions

## Part V: Maintaining Long-Term Change
- Creating a Personalized Anger Management Plan
  - Customizing Strategies to Fit Individual Needs
  - Incorporating Lifestyle Changes
  - Seeking Support from Friends and Family
- Overcoming Setbacks
  - Learning from Relapses
  - Staying Motivated
  - Adjusting the Plan as Needed
- Resources for Continued Growth
  - Books and Articles
  - Online Courses and Workshops
  - Professional Counseling Options