The anger toolkit : quick tools to manage intense emotions and keep your cool / Matthew McKay, PhD, Peter D. Rogers, PhD, Ronald Potter-Efron, PhD, Patricia Potter-Efron, MS, William J. Knaus, EDD, Alexander L. Chapman, PhD, Kim L. Gratz, PhD.

Includes bibliographical references.

"Mental health strategies for right now"--Cover.

"Written by a dream team of mental health experts and grounded in the most effective evidence-based therapies, The Anger Toolkit offers powerful tools for managing anger in the moment, when readers need it most. With this quick-relief guide, readers will find fast-acting tips, tricks, and skills to cool their temper, find calm in triggering situations, and stop letting anger run their lives"-- Provided by publisher.

"A quick-relief guide for calming anger in the moment--just when you need it most. Do you struggle with problem anger? If so, you are far from alone. Sometimes anger can be a helpful emotion. It pushes us to stand up for ourselves or the people we care about--or to advocate for a cause we believe in. But sometimes, anger can become intense and overwhelming, and lead us to act in destructive or harmful ways--impacting relationships, work, and our health. So, how can you take charge of your anger before it gets the best of you? Written by a team of anger experts, The Anger Toolkit offers evidence-based anger-cooling skills, exercises, and tools drawn from cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and acceptance and commitment therapy (ACT). With this powerfully effective pocket guide, you'll learn to: Find calm right away with "emergency" anger management skills; Understand your anger, as well as your anger triggers; Get unstuck from anger before it gets the best of you; Be good to yourself by creating a life where your physical and emotional well-being are high priorities. If you're ready to stop letting anger rule your life, this easy-to-use guide has everything you need to stay calm, cool, and in charge of your emotions"-- Provided by publisher.

Pt. 1. Get anger relief right away -- Stop blaming yourself -- Anger and its costs -- Act the opposite -- Take a good time-out -- Mindfully attend to your anger -- Replace negative thoughts with positive ones -- Breathing and relaxing in stressful situations -- Anger invitations -- Defuse a potential conflict -- Twenty-four-hour commitment to act calm -- pt. 2. Understanding your anger -- Your anger cues -- Physical sensations that go along with anger -- Thoughts that go along with anger -- Actions that go along with anger -- The short fuse problem -- Managing intensity by rating your anger -- Reacting too quickly or strongly -- Getting too angry to listen -- Becoming resentful -- Knowing your payoffs -- pt. 3. Getting unstuck from anger -- Avoiding anger as a permanent condition -- Don't let anger drive the bus -- Identify the feelings underneath your anger -- Three strategies to cope with painful feelings -- Putting yourself in someone else's shoes -- Deep breathing -- Progressive muscle relaxation -- Using I-statements -- Fair-fighting guidelines -- Deep resentments and the need to forgive -- Anger-turned-inward and self-forgiveness challenges -- pt. 4. Being good to yourself -- TlC (tired, lonely, craving) issues -- Put a cork in the self-hating voice -- Find core qualities in yourself that you value -- Practice acceptance -- Nourish yourself -- Self-soothing skills -- Managing guilt -- Managing shame -- Practicing self-compassion.