Learn skills to reduce your anger!
All material was written by a licensed psychotherapist (LCSW) with twenty-five years of counseling experience.
Revisions on this version include improved list of thinking errors that contribute to anger, and a new icon.
You first rate your level of anger on a color coded scale of 0 (not angry at all/content) to 10 (enraged).
You then move on to the first set of skills, where you select one of ten different calming activities to perform. If you are not sure which skill to select, shake the iPhone or iPod and one will be randomly chosen.
After following the instructions for the calming activity, you select one of ten ways to change your thoughts (or again, you may shake the device for a random selection). Changing your thoughts in order to change your feelings is the basis of cognitive behavioral psychotherapy, the most widely practiced evidence based form of psychotherapy.
After utilizing one of the thought changers, you proceed to selecting one type of solution for the problem that triggered your anger, or shake the device for a random selection.
After implementing your solution, you rate your level of anger again in order to determine if the skills you chose were effective for you. If your level of anger has not reduced sufficiently, you will be given the opportunity to try again, selecting a different skill set.
The content is for your information only. It is not a substitute for professional counseling or medical advice, and it should not be used to treat a psychiatric or medical condition that leads to anger management difficulties. If you have thoughts of harming yourself or others, get immediate intervention from a professional. Please consult your healthcare provider or counselor if you have any questions or concerns.
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