12-Hour Anger Management Course

Welcome & Extended Program Overview

Introduction to the comprehensive 12-hour anger management program.

The Physiology & Psychology of Anger

Deep dive into the aggression cycle, physical warning signs, and the neuroscience of anger.

Module 1 Quiz: Physiology & Psychology

Test your comprehensive understanding of the science of anger.

Triggers, Distortions & Hostile Attribution

In-depth exploration of trigger types, cognitive distortions, and interpretation biases.

Complete Cognitive Distortion Guide & Reframing Practice

Comprehensive catalog of distortions with extensive reframing exercises.

Module 2 Quiz: Triggers & Distortions

Test your comprehensive knowledge of triggers and cognitive distortions.

Advanced Communication & Conflict Resolution

Deep dive into assertiveness, I-statements, active listening, and structured conflict resolution.

Communication Toolkit & Practice Scripts

Comprehensive scripts and frameworks for real-world application.

Module 3 Quiz: Advanced Communication

Test your knowledge of communication and conflict resolution.

Accountability & Responsibility

Understanding the real impact of aggressive behavior on others, and taking full ownership of your actions without excuses.

Accountability & Responsibility Quiz

Test your understanding of accountability & responsibility.

Stress Management & Physiological Regulation

Comprehensive relaxation techniques including breathing, muscle relaxation, and mindfulness.

Complete Relaxation & Mindfulness Guide

Comprehensive techniques for daily practice and acute anger moments.

Module 4 Quiz: Stress Management

Test your understanding of comprehensive stress management techniques.

Anger in Specific Contexts

Applying anger management to driving, workplace, family, and social situations.

Context-Specific Strategy Guide

Detailed strategies for driving, workplace, and family anger situations.

Module 5 Quiz: Anger in Context

Test your understanding of managing anger across different life situations.

Relapse Prevention & Long-Term Success

Recognizing warning signs, building your comprehensive plan, and moving forward.

Your Comprehensive Long-Term Plan

Complete relapse prevention plan and resources for ongoing support.

Module 6 Quiz: Relapse Prevention

Test your understanding of long-term maintenance and relapse prevention.

Self-Esteem & Core Beliefs About Yourself

How core beliefs about your own worth quietly shape anger, and how to build a more accurate self-view.

Check-In: Self-Esteem & Core Beliefs About Yourself

Quick check on self-esteem & core beliefs about yourself.

Anger, Substance Use & Co-Occurring Conditions

How alcohol, other substances, and common co-occurring conditions interact with anger specifically.

Check-In: Anger, Substance Use & Co-Occurring Conditions

Quick check on anger, substance use & co-occurring conditions.

Grief, Loss & Anger

Why grief and anger are so closely linked, and handling anger during a loss without judging yourself for it.

Check-In: Grief, Loss & Anger

Quick check on grief, loss & anger.

Building Your Long-Term Support System

Why isolation undermines every skill in this course, and how to build real, specific support going forward.

Check-In: Building Your Long-Term Support System

Quick check on building your long-term support system.

The Four Horsemen: Anger in Long-Term Relationships

Gottman's research-backed framework for the specific conflict patterns that predict relationship breakdown, and their antidotes.

Check-In: The Four Horsemen: Anger in Long-Term Relationships

Quick check on the four horsemen in long-term relationships.

Forgiveness: The REACH Model for Letting Go

A structured, research-backed process for releasing resentment, distinct from excusing or forgetting harm.

Check-In: Forgiveness: The REACH Model for Letting Go

Quick check on forgiveness and the REACH model.

Anger, Gender & Culture

How gender socialization and cultural display rules shape whether and how anger gets expressed.

Check-In: Anger, Gender & Culture

Quick check on anger, gender & culture.

Anger in the Digital Age

Online disinhibition, digital road rage, and building the same pause into text, email, and social media.

Check-In: Anger in the Digital Age

Quick check on anger in the digital age.

Anger and Physical Health: The Full Body Cost

The cardiovascular, immune, and metabolic research on chronic anger, and what it means for your long-term health.

Check-In: Anger and Physical Health: The Full Body Cost

Quick check on anger and physical health.

Post-Traumatic Growth: Building Meaning From This Experience

The research on positive psychological change after adversity, and how it applies to the work of this course.

Check-In: Post-Traumatic Growth: Building Meaning From This Experience

Quick check on post-traumatic growth.

Anger and Parenting: Breaking the Generational Cycle

How children absorb a parent's anger patterns as a template, and building a genuinely different model for them.

Check-In: Anger and Parenting: Breaking the Generational Cycle

Quick check on anger and parenting.

Mindfulness-Based Stress Reduction: A Deeper Practice

The Kabat-Zinn MBSR protocol in depth, and building a genuine daily practice beyond a single technique.

Check-In: Mindfulness-Based Stress Reduction: A Deeper Practice

Quick check on mindfulness-based stress reduction.

Integrating Your Full 12-Hour Journey: A Comprehensive Self-Assessment

A capstone written reflection drawing together every module in this extended program before the final exam.

Final Examination

Comprehensive final exam. Score 70%+ to earn your certificate.