ENDE

The Complete Anger Course

32 lessons in six parts. The full program from the app, free to read, at your own pace. Every lesson has a short idea, an exercise, and a video.

Part 1 · Understand your anger

Before you can manage anger, you have to know what it actually is.

  1. 01What Is Anger?
  2. 02Where Does Anger Come From?
  3. 03The Anger Spectrum
  4. 04What Anger Costs You

Part 6 · Make it last

Turn all of this into a practice that survives real life.

  1. 30Combining the Tools
  2. 31Anger Patterns and Root Work
  3. 32Building a Sustainable Practice
The research behind this book
  1. Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422.
  2. Goleman, D. (1995). Emotional Intelligence: Why It Can Matter More Than IQ. Bantam Books. (Origin of the term “amygdala hijack”.)
  3. Taylor, J. B. (2008). My Stroke of Insight: A Brain Scientist’s Personal Journey. Viking. (The roughly 90-second life of an emotional surge.)
  4. Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
  5. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
  6. Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.
  7. O’Dean, S. M., Summerell, E., Harmon-Jones, E., Creswell, J. D., & Denson, T. F. (2025). The associations and effects of mindfulness on anger and aggression: a meta-analytic review. Clinical Psychology Review, 118, 102584.
  8. Rosenberg, M. B. (2015). Nonviolent Communication: A Language of Life (3rd ed.). PuddleDancer Press.
  9. Voss, C., & Raz, T. (2016). Never Split the Difference: Negotiating As If Your Life Depended On It. Harper Business.
  10. Hatfield, E., Cacioppo, J. T., & Rapson, R. L. (1993). Emotional contagion. Current Directions in Psychological Science, 2(3), 96–99.
  11. Gross, J. J. (2002). Emotion regulation: affective, cognitive, and social consequences. Psychophysiology, 39(3), 281–291.
  12. Bushman, B. J. (2002). Does venting anger feed or extinguish the flame? Catharsis, rumination, distraction, anger, and aggressive responding. Personality and Social Psychology Bulletin, 28(6), 724–731.
  13. Denson, T. F., Pedersen, W. C., Friese, M., Hahm, A., & Roberts, L. (2011). Understanding impulsive aggression: angry rumination and reduced self-control capacity are associated with the expression of aggression. Personality and Social Psychology Bulletin, 37(6), 850–862.
  14. Chida, Y., & Steptoe, A. (2009). The association of anger and hostility with future coronary heart disease: a meta-analytic review of prospective evidence. Journal of the American College of Cardiology, 53(11), 936–946.
  15. Suinn, R. M. (2001). The terrible twos—anger and anxiety: hazardous to your health. American Psychologist, 56(1), 27–36.
  16. McCallie, M. S., Blum, C. M., & Hood, C. J. (2006). Progressive muscle relaxation. Journal of Human Behavior in the Social Environment, 13(3), 51–66.
  17. Manzoni, G. M., Pagnini, F., Castelnuovo, G., & Molinari, E. (2008). Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry, 8, 41.
  18. Fisher, R., & Ury, W. (2011). Getting to Yes: Negotiating Agreement Without Giving In (3rd ed.). Penguin Books.
  19. Gottman, J. M., & Silver, N. (1999). The Seven Principles for Making Marriage Work. Crown.
  20. Rogers, C. R., & Farson, R. E. (1957). Active Listening. Industrial Relations Center, University of Chicago.
  21. Deffenbacher, J. L., Oetting, E. R., & DiGiuseppe, R. A. (2002). Principles of empirically supported interventions applied to anger management. The Counseling Psychologist, 30(2), 262–280.
  22. Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte Press.
  23. Hammond, D. C. (2010). Hypnosis in the treatment of anxiety- and stress-related disorders. Expert Review of Neurotherapeutics, 10(2), 263–273.

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