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Anger Management Journal: Retrain Your Brain & Learn to Control Your Anger.: Workbook For Men & Women Paperback – August 13, 2024

4.8 out of 5 stars 10 ratings

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Anger takes over your mind, body, and spirit. It robs you of moments; it makes decisions for you; it damages meaningful relationships; and it deprives you of enjoying the present. Anger takes away your peace. It is a barricade, standing in the way of your path towards your higher self—towards your self-development journey to your best self.

The Anger Management Journal is your guide to freedom from the confines of anger. When anger becomes such a powerful and influential force in your life, the road towards recovery can feel hopelessly distant and completely out of reach.

The Anger Management Journal provides you with steps that are as realistic to apply as they are effective in decreasing the power that anger has over you, your daily decisions and behaviors, and your life. Evidence-based Cognitive Behavioral approaches for anger management are combined with mindfulness strategies, approaches that allow you to apply your creativity, brief reflections of your progress, and examples of how to implement the interventions that are designed uniquely for those who struggle with poor anger control.

In the
CBT for Anger chapter, you will learn the critical practices of:
  • Identifying and managing triggers
  • Gaining self-awareness of your current behavioral and emotional responses to anger-provoking circumstances
  • Identifying and reflecting on the consequences anger inflicts on your life
  • Replacing negative behaviors that bring unwanted short-term and long-term consequences
  • Deciding when methods such as avoidance and releasing anger (i.e., letting go of anger) is the best practice
  • How to communicate your emotions
The workbook provides quick, at-a-glance exercises for anger management that include:
  • Activating the parasympathetic nervous system with deep breathing
  • Decreasing the activation of the fight or flight response
  • The effective mindfulness exercises of watching the thinker
  • A different take on counting to three using mindfulness
  • Self-control strategies that can work immediately to minimize impulsive anger responses
Positive affirmations are explained along with the creative use of music and guided meditation with strategies such as:
  • Achieving an understanding that positive affirmations are more than simply repeating positive quotes or messages
  • How to use positive affirmations so they work to manage anger
  • The value of ending your day with affirmations
  • The healing effect of music on the mind and body
  • Guided meditation in helping with processing anger
The workbook provides a method of checking your progress as you implement the various coping strategies. Simple questions and statements that require brief, fill-in-the-blank responses assist you as you reflect on the great learning process and mindset shift you are undergoing as you proceed through the exercises in the workbook. This section encourages you to honestly examine your own progress as you observe:
  • How you manage anger-provoking situations
  • Your response to triggers
  • An evaluation of the positive behaviors you applied to triggering situations (i.e., instances when you got it right and how you did it/what you did), as well as what you can improve upon (i.e., what you could have done better)
  • Reflection of how you can further improve your responses to triggers and your behaviors in the future
The Anger Management Journal is the guide that will show you the way towards the anger-free life you deserve.
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From the Publisher

anger journal

Learning to manage your anger is about practice and persistence. It is about developing new habits and behaviors and implementing them into your daily life.

In this workbook, you will be guided through many different methods of training your mind & challenging your existing ways of thinking. You will come to realize that success in anger management is about knowing yourself; gaining greater self-awareness and preventing triggering situations.

However, it certainly doesn’t stop there. Your strength comes from the preparation you will build to cope with and manage the most trying and challenging moments. Your measure of success will be your ability to do what is most difficult and uncomfortable: To change your responses and reactions to triggers and replace them with new, healthy, and more positive behaviors.

anger management

How Does CBT for Anger Work?

Cognitive Behavioral Therapy (CBT) is a technique that is used to alleviate many different mental health issues, life stressors, and problems like anger management.

When you apply CBT strategies to anger management issues, you learn to identify the thoughts, situations, or stressors that trigger your anger.

Typically, these circumstances lead you to respond in negative, unhealthy, even dangerous ways, jeopardizing your relationships with others and resulting in other serious consequences that will affect your happiness, your wellbeing, and your quality of life.

You might feel like you can’t control your anger once you are triggered or you might find it very difficult to control it. CBT helps you regain this control and develop greater confidence in yourself and your ability to cope.

Once you identify your triggers, CBT provides specific strategies to help you avoid triggers or learn to respond to your anger triggers in a healthier and more adaptive way.

anger management

CBT Exercise I for Anger Management: Identifying Triggers

Your anger triggers are any thought, situation, stressor, person, comments, or conversations that make it difficult for you to respond in a healthy and adaptive manner.

These circumstances may lead you to become frustrated, irritable, or may incite your anger to the point that you may be unable to control your overt reactions.

Your overt reactions are the way you express your anger For some people, this could include yelling, making threats, confronting another person, using curse words, making critical or inappropriate comments, or becoming physically aggressive.

In your journal, identify as many of your anger triggers as you can think of. Take your time and consider any thought, situation, stressor, person, comments, or conversations that occur where you tend to respond with anger and you find that you have difficulty controlling it.

anger management

CBT Exercise III for Anger Management: Replacing Negative Behaviors

Oftentimes, managing your anger comes down to learning new, more effective, and healthier ways of expressing yourself while keeping the consequences of your negative responses in mind.

In other words, it’s important to learn positive replacement behaviors so that you and those around you don’t suffer preventable consequences.

It’s critical to plan—ahead of time—for the possibility that if you are in a situation where you become angry, you’ll have various go-to coping methods or positive responses that you can use in these situations.

Once you come up with—and apply—these positive, replacement behaviors, you might find that your life becomes far less stressful.

As you know, anger can be physically and emotionally draining, but by developing effective ways to cope, you can uncover a very powerful source of inner strength that you have to regulate your thoughts, emotions, and behaviors.

anger management workbook

Product details

  • ASIN ‏ : ‎ B0DD4BMLVN
  • Publisher ‏ : ‎ Independently published
  • Publication date ‏ : ‎ August 13, 2024
  • Language ‏ : ‎ English
  • Print length ‏ : ‎ 100 pages
  • ISBN-13 ‏ : ‎ 979-8335171915
  • Item Weight ‏ : ‎ 7.2 ounces
  • Dimensions ‏ : ‎ 6 x 0.23 x 9 inches
  • Customer Reviews:
    4.8 out of 5 stars 10 ratings

Customer reviews

4.8 out of 5 stars
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Top reviews from the United States

  • Reviewed in the United States on September 29, 2024
    Format: Paperback
    Anger is difficult to manage. It's that feeling that sneaks up on us, takes over, and before we know it, we have run through our relationships, messed up with our peace, and even lost control. This book is an uncomplicated, straightforward, hands-on guide that will not only help you manage anger but also understand and reshape how you respond to it. The journal part of the book is also a great tool. After trying out the exercises, there is space for one to write down their thoughts on all that went on. Really, this helps you track your own progress and see how far you have come in terms of reining your anger. It does questions that entail: "What threw me up in arms today?" or "What would I have done differently?" It is not so much about having guilt over getting angry but truly asking why you did it and finding better ways of handling it next time.
  • Reviewed in the United States on October 4, 2024
    Format: Paperback
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    The Anger Management Journal is designed to help people like me take control of anger using simple, practical strategies. It walks me through identifying what triggers my anger, understanding my reactions, and learning better ways to respond. With exercises like deep breathing, mindfulness, and positive affirmations, I can stay calm in the moment. There are even tips on using music and meditation to help manage emotions. The journal also helps track my progress so I can reflect on what’s working and where I can improve.
  • Reviewed in the United States on October 9, 2024
    Format: Paperback
    The Anger Management Journal by Equilibrium Publishing serves as a practical guide for understanding and controlling anger. It combines CBT techniques with mindfulness strategies, making it accessible for users.
    The self-reflection prompts included are particularly helpful for identifying triggers. While some sections may feel repetitive, the overall advice remains insightful.
    This journal is a valuable resource for those seeking to enhance their anger management skills!
  • Reviewed in the United States on September 16, 2024
    Format: Paperback
    The Anger Management Journal is a practical tool designed to help individuals understand and control their anger through guided writing exercises and mindfulness techniques. It encourages self-awareness by prompting users to explore their triggers, reflect on how anger affects others, and take small steps toward healthier emotional responses. By integrating cognitive behavioral therapy (CBT) and mindfulness strategies, the journal offers a structured approach to managing emotions and improving communication, making it a valuable resource for anyone seeking long-term change in how they handle anger.
  • Reviewed in the United States on September 8, 2024
    The Anger Management Journal offers a hands-on approach to conquering anger through CBT and mindfulness techniques. Its practical exercises and reflective journaling help readers gain control over their emotional responses and improve communication. The combination of structured methods and personal progress tracking makes it a valuable tool for lasting change.
  • Reviewed in the United States on September 11, 2024
    Format: Paperback
    "Anger Management Journal" helps you understand and control your anger practically and self-reflectively. Through guided writings, the journal allows people to think deeply about what makes them angry, how their actions affect others, and how they can better control their anger. The journal's layout encourages small steps forward, making it suitable for anyone who wants to take more charge of their feelings. Its interactive tasks are meant to help you become more self-aware and change your behavior in healthier ways. This journal is an excellent resource for anyone who wants to retrain their brain and learn how to deal with complicated feelings more calmly and proactively.
  • Reviewed in the United States on October 7, 2024
    Format: Paperback
    This journal is a powerful and practical resource for anyone struggling with anger (actually for anyone). It provides a thoughtful and well-structured approach to identifying triggers, managing emotional responses, and implementing positive behavioral changes. The integration of Cognitive Behavioral Therapy (CBT) techniques with mindfulness strategies offers a comprehensive method for understanding and controlling anger in a way that feels both achievable and empowering.

    One of the standout features is the journal’s interactive exercises, which allow you to track your progress and reflect on how you're managing anger-provoking situations. This self-awareness is key to long-term improvement, and the prompts are simple yet incredibly effective in helping you recognize patterns and change negative responses.

    What makes this journal particularly unique is its blend of scientific methods with creative tools.
    Overall, This book provides a hands-on, easy-to-follow guide that doesn’t just help you manage anger—it helps you reshape your relationship with it. Highly recommend this to anyone seeking a thoughtful, practical tool for emotional growth.
  • Reviewed in the United States on September 7, 2024
    This is a quick and simplistic guide for being mindful of your triggers and how you react to them. It has helpful recommended alternatives to assist with understanding, on a conscious level, that reactions can be more manageable when we have a stronger understanding of why we process certain responses a specific way.

Top reviews from other countries

  • Warrior0817
    5.0 out of 5 stars Great tool!
    Reviewed in Germany on September 9, 2024
    This is a great tool for reclaiming control over one's emotions. I very much liked the explanation of cognitive behavioral therapy techniques and mindfulness strategies to manage anger. The book also helped me to identify my triggers. Highly recommended for anyone looking to find inner peace.