8-Hour Anger Management Course

Understanding Anger

The biology of anger, the aggression cycle, and why chronic anger matters for your health.

Check-In: Understanding Anger

Quick check on understanding anger.

Self-Awareness & Triggers

Identifying your own trigger patterns, physical warning signs, and where they come from.

Check-In: Self-Awareness & Triggers

Quick check on self-awareness & triggers.

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.

Cognitive Distortions & Reframing

The five distortions that fuel anger, the core beliefs beneath them, and how to reframe in real time.

Check-In: Cognitive Distortions & Reframing

Quick check on cognitive distortions & reframing.

Emotional Regulation & Calming Techniques

Breathing techniques, physical factors, and knowing when to walk away.

Check-In: Emotional Regulation & Calming Techniques

Quick check on emotional regulation & calming techniques.

Communication Skills

Assertive communication, structured conflict resolution, and digital communication specifically.

Check-In: Communication Skills

Quick check on communication skills.

Accountability & Responsibility

Real ownership of harmful behavior, the formal time-out procedure, and making amends.

Check-In: Accountability & Responsibility

Quick check on accountability & responsibility.

Problem-Solving & Structured Decision-Making

A five-step framework for widening your options, including decisions affecting others.

Check-In: Problem-Solving & Structured Decision-Making

Quick check on problem-solving & structured decision-making.

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.

Relapse Prevention & Maintaining Change

The eighth NAMA domain: why old patterns resurface, high-risk situations, and a real maintenance plan.

Check-In: Relapse Prevention & Maintaining Change

Quick check on relapse prevention & maintaining change.

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.

A Structured Self-Assessment

An honest inventory of your own anger patterns, including the emotions underneath them.

Your Comprehensive Anger Management Action Plan

A comprehensive, personalized plan built from everything covered in this course.

Final Examination

Comprehensive final exam covering all course material. Score 70%+ to earn your certificate.