4-Hour Anger Management Course

Welcome & Understanding Anger

Introduction to anger as a normal emotion, the aggression cycle, and physical warning signs.

Self-Awareness & Triggers

A structured self-assessment, trigger inventory, and body-based warning signs.

Module 1 Quiz: Understanding Anger & Self-Awareness

Test your understanding of anger physiology and your own trigger patterns.

Cognitive Distortions & Reframing

Identifying the five most common distorted thinking patterns and how to reframe them in real time.

Module 2 Quiz: Cognitive Distortions

Test your understanding of cognitive distortions and reframing.

Communication Skills

Assertive communication, the I-statement formula, and active listening.

Emotional Regulation & Calming Techniques

Breathing techniques, progressive muscle relaxation, and knowing when to walk away.

Module 3 Quiz: Communication & Regulation

Test your understanding of communication skills and calming techniques.

Accountability & Responsibility

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

Module 4 Quiz: Accountability & Responsibility

Test your understanding of accountability and responsibility.

Problem-Solving & Structured Decision-Making

A five-step framework for widening your options before you act.

Relapse Prevention & Your Action Plan

Warning signs of relapse and a comprehensive, personalized action plan.

Module 5 Quiz: Problem-Solving & Relapse Prevention

Test your understanding of structured decision-making and relapse prevention.

The Anger Iceberg: Underlying Emotions

How anger often masks more vulnerable emotions underneath, and why that matters.

Check-In: The Anger Iceberg: Underlying Emotions

Quick check on the anger iceberg: underlying emotions.

Road Rage & Driving Anger

Why driving creates unique risk factors for anger, and specific tools for this context.

Check-In: Road Rage & Driving Anger

Quick check on road rage & driving anger.

Workplace Anger

Adapting anger management skills for the specific pressures of a professional environment.

Check-In: Workplace Anger

Quick check on workplace anger.

Family & Relationship Anger

Why family conflict hits differently, and applying these skills where the stakes are highest.

Check-In: Family & Relationship Anger

Quick check on family & relationship anger.

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.

Final Examination

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