The Cognitive Behavioral Workbook for Anger: A Step-by-Step Program for Success

by William J. Knaus EdD, Robert Alberti (Foreword)

A radically effective and evidence-based anger management tool—deeply rooted in cutting-edge research

We are living in an age of anger. You hear people squabbling on the news. Reality TV portrays people baiting others into anger. Neighbors are intolerant of neighbors. We see more frustration and intolerance for people with different political views, beliefs, and lifestyles. Anger is everywhere—and it has real risks, including heart disease and depression. So, how can you break free from painful, self-defeating, and dangerous anger traps?

Drawing on the gold standard treatment for anger—cognitive behavioral therapy (CBT)—and informed by the no-nonsense approach of rational emotive behavior therapy (REBT), this workbook is chock-full of powerful tools, exercises, and self-assessments to help you overcome destructive anger, once and for all. With this guide, you’ll discover skills for identifying and avoiding needless anger; staying cool when anger heats up; and forging a stronger, more capable, and rational sense of self.

If your anger is getting in the way of your relationships, your career, your health, and your happiness, The Cognitive Behavioral Workbook for Anger can help you take charge of your anger—and your life.

Genres: Self Help, Relationships

216 pages, Kindle Edition

Published January 2, 2021

Reviews

[Lawrence Lewis · Rating 4 out of 5]

(Hoopla) Excellent book providing strategies for addressing parasitic anger. The author encourages the reader to pursue an enlightened self-interest, recognizing that chronic anger is a silent killer, but less than thirty percent of the folks impacted seek treatment.

Anger typically quickens our reactions and makes it seem like we have no choice. Cognitive reappraisal is taking a second look at an event to see if we can amend its meaning. Anger aroused from an irrational belief almost always has a parasitic part. Three irrational beliefs are a dire need for perfection, approval and/or comfort.

The author’s thoughts on shame and anger really spoke to me. Shame is a trigger for anger and aggression, because anger is the dark side of shame. Shame represents worthlessness, while anger represents power. Many people toggle back and forth between the same two emotional states. For me, I place a premium on time and being efficient. Because time is precious, once I spend the time to address an issue, circling back to address it again is shameful for me, because it means either the person I am dealing with disrespects me, or I didn’t explain it correctly the first time. Either way, I am angry, because I must spend more time on that same matter. This book gave me a simple tool to use, the phrase “I would prefer…”. So, I can use the phrase “I would prefer” in order to shift needless blame away from others. I would prefer to not deal with this now. I would prefer that we wait to see if something else comes up. In addition, while I am required to listen, I can focus on “if I was offered $10K for every minute I feel stress without reacting, how much could I earn,” rather than letting the anger build for an inappropriate response.

The author explained that parasitic blame and parasitic anger go together. Adding that a low tolerance for tension/frustration is at the core of much of human misery, and results in person feeling angry more often. The two options when anger arises is: (1) magnify the feeling of tension; or (2) discharge the tension with impulsive behavior. A deliberate/analytical effort must be made to diffuse reactive forms of parasitic anger.

The author also dropped some gems:

: the “is” of identity obliterates complexity of a human being

: people have a tendency to anger catastrophize when they feel a need for power or status

: three components of catastrophizing are a down mood, unpleasant event and parasitic anger belief.

I highly recommend the book.

[Susan Timpano]

I read this book in an effort to understand a former boss who had significant anger issues, but in terms of what’s going on in our country now, this book is very timely. The cognitive behavioral strategies are helpful in understanding why people act in anger. And, they are written so that a lay person can readily understand them. Since hostility and anger over time can lead to many serious illnesses, I believe this book may help people learn new strategies for dealing with their anger and live a happier life.

I recommend this book to anyone who is dealing with personal anger issues or who is trying to understand someone else with anger issues.

[Jay Ehret · Rating 4 out of 5]

A comprehensive workbook that incorporates many different approaches and tactics. The author did exhaustive research and condensed it down into this cognitive behavior workbook that will help you control your anger, be it silent anger inside or the loud external type of anger.

[Tonya · Rating 2 out of 5]

Another book for school, it was hard to stay interested in this one and I had to push myself through to finish it. It has some decent information, but it just did not hold my interest in how it was presented.

[Simon Taylor · Rating 4 out of 5]

😡😠🙁😑😌😏😊☺️

[Sarah · Rating 5 out of 5]

Great for teachers to better support students with anger/frustration issues.