12 Week Course

Individual Anger Management Course

This course is a minimum of 12 weeks in duration. Ideally, a client will learn enough in these sessions to effectively manage entrenched expressions of anger. There will be a manual for the course and some home assignments as well. Clients will be encouraged and supported to explore and express emotions linked to anger. There Will be space in every session to explore mood and it’s impact on anger and vice versa.

The first  week consists of assessment. Weeks 2 to 12 are as follows

Weeks 2 & 3 – About Anger
Outline of the six anger management sessions
What is anger?
Anger, hostility, bitterness and aggression
Goals of class
Effects of anger on the body, behaviour and thinking
What triggers anger?
Getting to know your anger triggers
What makes anger worse?
Benefits & Costs getting anger
Emotional Brain v. Thinking Brain
Emergency Control
Tips to manage anger
Changing anger
Factors that increase the chances of succeeding

Week 4 – Quick Control
Where are we so far?
Recognising when you get angry
Early warning signs
Anger thermometer
Calm the Emotional Brain: Take SToC & Act
Learning Rapid Relaxation

Weeks 5 & 6 – Strategies to manage your anger
What can stop us reacting to anger?
Monitoring anger
1.Stop, think & act
6.Problem solving

Weeks 7& 8 – Relationships
Healthy & toxic relationships
The disease to please
Ways of communication
Setting limits
Saying No
Other things to cope with
Being on the receiving end of anger
How to have less aggressive rows

Weeks 9 & 10 – Challenging Angry Thoughts and Beliefs
How our thoughts affect our anger
Learning our ABCs
Common Themes in Angry Thoughts
Wind-Up Thoughts
Getting stuck in our ways
How to Change our Automatic Responses
1.Increase our self-awareness – get to know yourself better
2.Recognise your most unhelpful thoughts
3.Challenge these thoughts
4.Discover more helpful strategies
Expectations – What do I want?
Helpful Strategies: Coping by talking to ourselves

Weeks 11 & 12 – Challenges to managing anger
What can make anger worse?
1.Poor sleep
2.Drugs and alcohol
4.Stress, depression, anxiety, trauma, bereavement
5.Living conditions
Obstacles to change
Slips & Relapses
Coping with relapse
Learning from experience
Things that increase the chances of success
The course is over, what now?