Dealing with Anger and Rage

Where to Put Your Emotions and What Helps with Anger

Cupido A.I. Saage

• Publisher: Saage Media GmbH
• Year: 2025
• eBook ISBN: 9783691410167
• Edition: 0
• Topic: Psicologia
• Subtopic: Emozioni in psicologia

Are you struggling with overwhelming anger that disrupts your relationships, work, and inner peace? 'Dealing with Anger and Rage' offers a comprehensive approach to understanding and managing these powerful emotions through evidence-based Acceptance and Commitment Therapy (ACT) techniques.
This practical guide helps you transform your relationship with anger by first understanding its physiological and psychological foundations. You'll learn to recognize your personal anger patterns and identify specific triggers that set off your emotional responses. Rather than viewing anger as an enemy to be suppressed, this book teaches you to see it as valuable information about your needs and boundaries.
The book provides both immediate strategies for de-escalation during intense moments and long-term approaches for sustainable change:
• Discover where to put your anger through creative channeling and constructive communication
• Learn what helps with anger through specific ACT techniques that create space between you and your emotions
• Develop mindfulness practices that allow you to observe anger without being consumed by it
• Explore value-based responses that transform destructive impulses into meaningful action
Unlike approaches that focus solely on anger management, Acceptance and Commitment Therapy offers a unique perspective: accepting emotions while committing to behaviors aligned with your core values. This balance helps you respond to challenging situations with flexibility rather than reactivity.
Whether you're dealing with occasional irritation or struggling with rage that feels beyond control, this book provides practical tools to:
• Regulate your emotional responses in the moment
• Communicate effectively even when emotions run high
• Develop self-compassion around difficult feelings
• Build healthier relationships through improved emotional awareness
Transform your relationship with anger and reclaim your emotional well-being with this accessible guide to applying Acceptance and Commitment Therapy in your daily life.
For this book, we relied on innovative technologies, including Artificial Intelligence and tailor-made software solutions. These supported us in numerous process steps: brainstorming and research, writing and editing, quality assurance, as well as the creation of decorative illustrations.
We aim to provide you with a reading experience that is particularly harmonious and contemporary.

Table of contents

• introduction
• 1. Understanding Your Anger
• 1.1 Physiological Basis of Anger
• Physical Reactions to Feeling Anger
• Stress Hormones and Their Effects
• Long-Term Consequences of Suppressed Anger
• 1.2 Psychological Aspects of Anger
• Anger as a Protective Mechanism
• Connection to Other Emotions
• Cultural Influence on Anger Expression
• 1.3 Recognizing Personal Anger Patterns
• Identifying Triggers
• Documenting Your Own Anger Reactions
• Understanding Family Behavior Patterns
• 2. Methods of Anger Management
• 2.1 Short-Term Calming Techniques
• Breathing Exercises for Emotional Regulation
• Progressive Muscle Relaxation
• Thought-Stopping Techniques
• 2.2 Long-Term Strategies
• Regular Relaxation Practice
• Keeping an Emotional Diary
• Changing Evaluation Patterns
• 2.3 Acceptance and Commitment Therapy
• Basic Principles of ACT
• Mindfulness Exercises for Anger
• Values-Based Action Despite Feelings of Anger
• 3. Where to Direct My Anger
• 3.1 Channeling Anger
• Creative Forms of Expression
• Constructive Communication
• 3.2 Healthy Expression of Anger
• Assertiveness Without Aggression
• Setting Boundaries
• Verbalization Instead of Physical Reaction
• 3.3 Dealing with Anger in Social Relationships
• Conducting Conflict Conversations
• Practicing Perspective-Taking
• Finding Solutions Together
• 4. What Helps with Anger
• 4.1 Self-Care for Intense Emotions
• Taking Breaks
• Physical Self-Care
• Emotional Self-Care
• 4.2 Preventive Measures
• Stress Reduction in Everyday Life
• Sufficient Sleep and Rest
• Regular Exercise
• 4.3 Help with Anger Through Social Support
• Involving Trusted People
• Getting Feedback
• 5. Learning to Deal with Anger and Rage
• 5.1 Professional Support Options
• Psychotherapeutic Approaches
• Counseling Centers for Emotional Regulation
• Self-Help Groups
• 5.2 Understanding Anger as a Guide
• Recognizing Needs Behind the Anger
• Clarifying Personal Values
• Utilizing Potential for Change
• 5.3 Sustainable Integration of New Behaviors
• Acknowledging Successes
• Relapse Prevention
• Continuous Self-Reflection
• Sources
• Image Sources