ENDE

Der komplette Wut-Kurs

32 Lektionen in sechs Teilen. Das komplette Programm der App, kostenlos zu lesen, in deinem Tempo. Jede Lektion hat eine kurze Idee, eine Übung und ein Video.

Teil 1 · Den Alarm verstehen

Bevor du deine Wut steuern kannst, musst du wissen, was sie ist. Dieser Teil liest den Alarm: was er meldet, woher er kommt und was er kostet. Jede Lektion nennt das Kapitel in Das Wut-Signal, das tiefer geht.

  1. 01Was ist Wut?
  2. 02Woher kommt Wut?
  3. 03Das Wut-Spektrum
  4. 04Was Wut dich kostet

Teil 2 · Fang sie früh

Wut lässt sich bei einer 3 viel leichter steuern als bei einer 8. In diesem Teil geht es um die Last, die du trägst, um die Signale deines Körpers und um die Leiter, die du hinaufsteigst.

  1. 05Was sind Auslöser?
  2. 06Das Frühwarnsystem deines Körpers
  3. 07Deine Auslösemuster kartieren
  4. 08Die Eskalationsleiter der Wut
  5. 09Das 90-Sekunden-Fenster
  6. 10Bau dir deinen Beruhigungs-Werkzeugkasten

Teil 3 · Beruhige den Sturm

Praktische Werkzeuge für Körper und Geist: für den Moment, in dem die Hitze steigt, und für die ruhigen Tage, an denen du die Ruhe im Voraus trainierst.

  1. 11Atmen, um den Sturm zu beruhigen
  2. 12Erdung und sensorische Verankerung
  3. 13Progressive Muskelentspannung
  4. 14Meditation bei Wut
  5. 15Hypnose und tiefe Umprogrammierung

Teil 4 · Es sauber sagen

Wie du sagst, was du fühlst und brauchst, so dass der andere es wirklich hören kann. Das Buch behandelt das in Teil IV, „Es sauber sagen“.

  1. 16„Ich“-Aussagen vs. „Du“-Aussagen
  2. 17Aktives Zuhören unter Druck
  3. 18Grenzen setzen, ohne zu eskalieren
  4. 19Grundlagen der GFK
  5. 20Mit der eigenen Wut durch GFK arbeiten
  6. 21Empathie für das wütende Gegenüber
  7. 22GFK im Konflikt

Teil 5 · Klär es

Wenn der andere auch wütend ist und es um etwas geht: die Pause, das Bedürfnis hinter der Position, die Reparatur und die Werkzeuge der Verhandler.

  1. 23Die Abkühlung vor dem Gespräch
  2. 24Das Bedürfnis hinter der Position finden
  3. 25Reparatur nach dem Bruch
  4. 26Taktische Empathie
  5. 27Benennen und die Spätnacht-DJ-Stimme
  6. 28Spiegel, kalibrierte Fragen und NEIN
  7. 29BATNA, ZOPA und Verhandlungsstrategie

Teil 6 · Damit es bleibt

Mach aus den Werkzeugen eine Praxis, die auch eine schlechte Woche übersteht: ein Protokoll, die Wurzel unter den wiederkehrenden Streits und ein Plan für die nächsten dreißig Tage.

  1. 30Die Werkzeuge kombinieren
  2. 31Wutmuster und Wurzelarbeit
  3. 32Eine dauerhafte Praxis aufbauen
Die Forschung hinter diesem Buch
  1. LeDoux, J. E. (1996). The Emotional Brain: The Mysterious Underpinnings of Emotional Life. New York: Simon & Schuster.
  2. Goleman, D. (1995). Emotional Intelligence: Why It Can Matter More Than IQ. New York: Bantam Books.
  3. Averill, J. R. (1983). Studies on anger and aggression: Implications for theories of emotion. American Psychologist, 38(11), 1145–1160.
  4. Greenberg, L. S. (2017). Emotion-Focused Therapy (rev. ed.). Washington, DC: American Psychological Association. (On primary vs. secondary emotions.)
  5. Rosenberg, M. B. (2015). Nonviolent Communication: A Language of Life (3rd ed.). Encinitas, CA: PuddleDancer Press.
  6. Siegel, D. J., & Hartzell, M. (2003). Parenting from the Inside Out. New York: Jeremy P. Tarcher/Putnam. (On inherited emotional patterns and how making sense of your own history changes them.)
  7. Barrett, L. F., Gross, J., Christensen, T. C., & Benvenuto, M. (2001). Knowing what you're feeling and knowing what to do about it: Mapping the relation between emotion differentiation and emotion regulation. Cognition & Emotion, 15(6), 713–724.
  8. Kashdan, T. B., Barrett, L. F., & McKnight, P. E. (2015). Unpacking emotion differentiation: Transforming unpleasant experience by perceiving distinctions in negativity. Current Directions in Psychological Science, 24(1), 10–16.
  9. Novaco, R. W. (1975). Anger Control: The Development and Evaluation of an Experimental Treatment. Lexington, MA: D.C. Heath.
  10. Williams, R. B., Barefoot, J. C., & Shekelle, R. B. (1985). The health consequences of hostility. In M. A. Chesney & R. H. Rosenman (Eds.), Anger and Hostility in Cardiovascular and Behavioral Disorders (pp. 173–185). Washington, DC: Hemisphere.
  11. 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.
  12. Mostofsky, E., Penner, E. A., & Mittleman, M. A. (2014). Outbursts of anger as a trigger of acute cardiovascular events: A systematic review and meta-analysis. European Heart Journal, 35(21), 1404–1410.
  13. Gottman, J. M., & Silver, N. (1999). The Seven Principles for Making Marriage Work. New York: Crown.
  14. Cummings, E. M., & Davies, P. T. (2010). Marital Conflict and Children: An Emotional Security Perspective. New York: Guilford Press.
  15. Butler, E. A., Egloff, B., Wilhelm, F. H., Smith, N. C., Erickson, E. A., & Gross, J. J. (2003). The social consequences of expressive suppression. Emotion, 3(1), 48–67.
  16. Yoo, S. S., Gujar, N., Hu, P., Jolesz, F. A., & Walker, M. P. (2007). The human emotional brain without sleep, a prefrontal amygdala disconnect. Current Biology, 17(20), R877–R878.
  17. Krizan, Z., & Hisler, G. (2019). Sleepy anger: Restricted sleep amplifies angry feelings. Journal of Experimental Psychology: General, 148(7), 1239–1250.
  18. Füstös, J., Gramann, K., Herbert, B. M., & Pollatos, O. (2013). On the embodiment of emotion regulation: Interoceptive awareness facilitates reappraisal. Social Cognitive and Affective Neuroscience, 8(8), 911–917.
  19. Craig, A. D. (2009). How do you feel, now? The anterior insula and human awareness. Nature Reviews Neuroscience, 10(1), 59–70. (Interoception.)
  20. Steele, C. M., & Josephs, R. A. (1990). Alcohol myopia: Its prized and dangerous effects. American Psychologist, 45(8), 921–933.
  21. Siegel, D. J. (1999). The Developing Mind: Toward a Neurobiology of Interpersonal Experience. New York: Guilford Press. (Window of tolerance.)
  22. 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.
  23. Taylor, J. B. (2008). My Stroke of Insight: A Brain Scientist's Personal Journey. New York: Viking.
  24. Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3(5), 400–424.
  25. 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.
  26. Foster, G. E., & Sheel, A. W. (2005). The human diving response, its function, and its control. Scandinavian Journal of Medicine & Science in Sports, 15(1), 3–12. (Dive reflex.)
  27. 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.
  28. Gerritsen, R. J. S., & Band, G. P. H. (2018). Breath of life: The respiratory vagal stimulation model of contemplative activity. Frontiers in Human Neuroscience, 12, 397.
  29. Meuret, A. E., Wilhelm, F. H., Ritz, T., & Roth, W. T. (2008). Feedback of end-tidal pCO2 as a therapeutic approach for panic disorder. Journal of Psychiatric Research, 42(7), 560–568. (On hypocapnia and paradoxical breathing effects.)
  30. Najavits, L. M. (2002). Seeking Safety: A Treatment Manual for PTSD and Substance Abuse. New York: Guilford Press. (The clinical grounding toolkit, including sensory grounding.)
  31. Jacobson, E. (1938). Progressive Relaxation. Chicago: University of Chicago Press. (Foundations of PMR.)
  32. Davidson, R. J., Kabat-Zinn, J., Schumacher, J., et al. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65(4), 564–570.
  33. Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225.
  34. Wright, S., Day, A., & Howells, K. (2009). Mindfulness and the treatment of anger problems. Aggression and Violent Behavior, 14(5), 396–401.
  35. Kirsch, I., Montgomery, G., & Sapirstein, G. (1995). Hypnosis as an adjunct to cognitive-behavioral psychotherapy: A meta-analysis. Journal of Consulting and Clinical Psychology, 63(2), 214–220.
  36. Maguire, E. A., Gadian, D. G., Johnsrude, I. S., Good, C. D., Ashburner, J., Frackowiak, R. S., & Frith, C. D. (2000). Navigation-related structural change in the hippocampi of taxi drivers. Proceedings of the National Academy of Sciences, 97(8), 4398–4403.
  37. Kross, E., Berman, M. G., Mischel, W., Smith, E. E., & Wager, T. D. (2011). Social rejection shares somatosensory representations with physical pain. Proceedings of the National Academy of Sciences, 108(15), 6270–6275. (On the brain's processing of social threat.)
  38. Voss, C., & Raz, T. (2016). Never Split the Difference: Negotiating as if Your Life Depended on It. New York: HarperBusiness.
  39. Goleman, D. (2006). Social Intelligence: The New Science of Human Relationships. New York: Bantam. (On emotional co-regulation.)
  40. Stone, D., Patton, B., & Heen, S. (1999). Difficult Conversations: How to Discuss What Matters Most. New York: Viking.
  41. Fisher, R., Ury, W., & Patton, B. (2011). Getting to Yes: Negotiating Agreement Without Giving In (3rd ed.). New York: Penguin.
  42. Deci, E. L., & Ryan, R. M. (2000). The "what" and "why" of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268. (Autonomy and the safety of "no.")
  43. Thomas, K. W., & Kilmann, R. H. (1974). Thomas-Kilmann Conflict Mode Instrument. Tuxedo, NY: Xicom.
  44. Christensen, A., & Heavey, C. L. (1990). Gender and social structure in the demand/withdraw pattern of marital conflict. Journal of Personality and Social Psychology, 59(1), 73–81.
  45. Gottman, J. M. (1994). What Predicts Divorce? The Relationship Between Marital Processes and Marital Outcomes. Hillsdale, NJ: Lawrence Erlbaum.
  46. Heyman, R. E., & Slep, A. M. S. (2001). The hazards of predicting divorce without crossvalidation. Journal of Marriage and Family, 63(2), 473–479. (The accuracy figures were fitted, not cross-validated.)
  47. Tronick, E. Z. (2007). The Neurobehavioral and Social-Emotional Development of Infants and Children. New York: W.W. Norton. (Rupture and repair; the still-face research.)
  48. Tangney, J. P., & Dearing, R. L. (2002). Shame and Guilt. New York: Guilford Press.
  49. Neff, K. D. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. New York: William Morrow.
  50. Eddy, B. (2014). BIFF: Quick Responses to High-Conflict People, Their Personal Attacks, Hostile Email and Social Media Meltdowns (2nd ed.). Scottsdale, AZ: HCI Press.
  51. Eddy, B. (2018). 5 Types of People Who Can Ruin Your Life: Identifying and Dealing with Narcissists, Sociopaths, and Other High-Conflict Personalities. New York: TarcherPerigee.
  52. Del Vecchio, T., & O'Leary, K. D. (2004). Effectiveness of anger treatments for specific anger problems: A meta-analytic review. Clinical Psychology Review, 24(1), 15–34.
  53. DiGiuseppe, R., & Tafrate, R. C. (2007). Understanding Anger Disorders. New York: Oxford University Press.
  54. Lewis, L. F., & Stevens, K. (2023). The lived experience of meltdowns for autistic adults. Autism, 27(6), 1817–1825.
  55. Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Boston: Houghton Mifflin Harcourt.
  56. Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2011). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). New York: Guilford Press.
  57. Marlatt, G. A., & Donovan, D. M. (Eds.). (2005). Relapse Prevention (2nd ed.). New York: Guilford Press.

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Der komplette Wut-Kurs: 32 Lektionen, kostenlos