TIRCIA · E-book · English
Anger
understanding the signal and learning to calm it
Anger is a normal and useful emotion, and sometimes it boils over. This workbook draws on cognitive behavioural therapy to help you see what your anger is signalling, notice it rising early, and find practical ways to calm down and speak up with respect.
01 · Who it is for
For anyone who regrets words said in the heat of the moment
For anyone whose anger feels too frequent, too intense or too long-lasting, or who often feels sorry once the storm has passed. It also suits people who notice more irritability since a difficult or traumatic event.
Inside: clear explanations, a thermometer, a diary and ready-to-use tools such as time-out, slow breathing and the DESC method. You can work through it alone or with a therapist, and therapists can hand it to their clients between sessions.
02 · Inside the e-book
Nine short chapters, one step at a time
An emotion that makes sense
How anger protects you, signals an injustice and gives you energy to act.
What anger does to the body
The early signs in the body, and your own anger thermometer from 0 to 10.
When anger boils over
Four markers to take stock: frequency, intensity, duration and consequences.
The anger cycle
From trigger to behaviour, and where your thoughts give you some leverage.
My anger diary
A week of observation, without judgement, to spot your own patterns.
In the moment, bring it down
Time-out, slow breathing, muscle release and movement, prepared in advance.
Softening your thoughts
Questions that turn a thought that sparks anger into a more balanced one.
Saying it with respect
The DESC method to prepare a difficult message, with a page to write your own.
My boil-over plan
Your triggers, warning signs and what you plan to do, gathered on one page.
03 · A look inside
Clear, airy pages, made to be read slowly
Good to know
This workbook offers bearings and goes alongside the care of a doctor or therapist. If anger turns into violence or you are in danger, call your local emergency number: 112 in Europe, 999 in the UK, 911 in the US. Thoughts of suicide: Samaritans 116 123, US 988.
Editorial direction: Marie-Agnès ThulliezTIRCIA
Turning information into concrete, immediately usable resources
