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Index
ACT on Life Not on Anger: The New Acceptance and Commitment Therapy Guide to Problem Anger
Contents
Foreword
Preface and Acknowledgments
Introduction: A New Way of Approaching Anger
FREEDOM FROM ANGER MANAGEMENT
CHOOSE A NEW APPROACH—ACT
WHAT IS ACT ABOUT?
How ACT Helps Problem Anger
Three Core Steps of ACT
Step 1: Accept thoughts and feelings
Step 2: Choose directions
Step 3: Take action
APPROACHING ANGER WITH ACCEPTANCE
APPROACHING ANGER WITH COMPASSION
APPROACHING ANGER WITH GENTLE AWARENESS
DON’T BELIEVE US OR YOUR MIND—TRUST YOUR EXPERIENCE!
BEGIN YOUR JOURNEY
1 Debunking the Myths of Anger
MYTH 1: ANGER AND AGGRESSION ARE INSTINCTUAL TO HUMANS
MYTH 2: FRUSTRATION INEVITABLY LEADS TO AGGRESSION
MYTH 3: VENTING YOUR ANGER IS HEALTHY
MYTH 4: ANGER IS ALWAYS HELPFUL
MYTH 5: A PERSON’S ANGER IS CAUSED BY OTHERS
WHY ARE THESE MYTHS SO PERSISTENT?
TAKING CHARGE: ASSERTING PERSONAL RESPONSE-ABILITY IN YOUR LIFE
THE TAKE-HOME MESSAGE
2 Struggling with Anger Is Not a Solution
ASSESSING THE COSTS OF ANGER
YOUR ANGER MANAGEMENT HISTORY
I’M STUCK AND AT MY WITS’ END; NOW WHAT?
THE TAKE-HOME MESSAGE
3 The Heart of the Struggle
ENDING THE TUG-OF-WAR WITH ANGER
DISCOVERING THE HEART OF THE STRUGGLE
BECOMING AN IMPARTIAL OBSERVER
MAPPING YOUR ANGER PROCESS
THE BIG QUESTION: ARE YOU READY FOR A CHANGE?
THE TAKE-HOME MESSAGE
4 Controlling Anger and Hurt Is the Problem
TWO PLACES WHERE CONTROL DOESN’T WORK
CHOICES, ACTIONS, DESTINY: THREE AREAS WHERE YOU DO HAVE CONTROL
THE TAKE-HOME MESSAGE
5 How Your Mind Creates Anger
HOW THE MIND MANUFACTURES ANGER
WHAT TO DO
THE TAKE-HOME MESSAGE
6 Getting Out of the Anger Trap with Acceptance
ACCEPTANCE AS AN ALTERNATIVE
THE FOUR STEPS OF ACCEPTANCE
ACCEPTANCE AND PATIENCE
DEBUNKING SOME MYTHS ABOUT ACCEPTANCE
THE TAKE-HOME MESSAGE
7 Practicing Mindful Acceptance
YOU ARE NOT YOUR ANGER
MINDFULNESS WHEN YOU’RE ANGRY: STOP, LOOK, AND LISTEN
THE TAKE-HOME MESSAGE
8 Taking Control of Your Life
STOP FEEDING THE ANGER TIGER
WHAT ARE MY VALUES?
IS IT A GOAL OR A VALUE?
WHAT DO YOU WANT YOUR LIFE TO STAND FOR?
THE TAKE-HOME MESSAGE
9 Facing the Flame of Anger and the Pain Fueling It
LEARNING TO FORGIVE
FACING YOUR ANGER AND HURT
THE TAKE-HOME MESSAGE
10 Commit to Take Positive Action in Your Life
SETTING AND ACHIEVING GOALS
PRACTICE ACTS OF TLC AND KINDNESS
THE TAKE-HOME MESSAGE
Further Readings, References, and Other Resources
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