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| Foreword | |
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| Acknowledgments | |
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| Introduction | |
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| Anger: Introduction and Overview | |
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| Types of Anger | |
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| A Closer Look: Steve's Story | |
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| What Do We Mean by "Anger"? | |
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| Dissecting the Anger Experience | |
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| How We Feel It: Anger in the Body | |
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| Attention: The Spotlight of the Mind | |
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| Things We Tell Ourselves: Thoughts, Reasoning, and Rumination | |
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| Playing It Out in Our Minds: Imagery and Fantasy | |
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| Driven to Act: The Power of Motivation | |
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| Things We Do: Angry Behavior | |
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| Conclusion | |
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| The Compassionate-Mind Approach to Understanding Anger | |
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| Finding Ourselves Here | |
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| Old Brains and New Brains | |
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| A Model of Emotion | |
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| The Three Circles | |
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| The Threat and Self-Protection System | |
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| The Drive and Resource Acquisition System | |
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| The Soothing and Safeness System | |
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| Calming Down the Threat System | |
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| Conclusion | |
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| When Things Become Unbalanced | |
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| Evolved Brains in the Modern World | |
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| Chasing Imbalance | |
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| Why Me? | |
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| If You Didn't Get What You Needed | |
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| Learning To Be Angry | |
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| Implicit Memory and the Construction of "Reality" | |
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| Triggers | |
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| Fault and Responsibility | |
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| Conclusion | |
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| The Case for Compassion | |
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| The Heart of Compassion | |
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| So What Exactly Is Compassion | |
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| How Compassion Organizes Our Minds | |
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| Attributes of the Compassionate Mind | |
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| Skills Training | |
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| Warmth | |
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| Conclusion | |
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| First Steps | |
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| The Courage to Change: Compassionate Motivation | |
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| David's Example | |
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| Using Compassionate Attention with Arousal: Soothing-Rhythm Breathing | |
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| The Compassion Practice Journal | |
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| Conclusion | |
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| The Cultivation of Mindfulness | |
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| Mindfulness: A Workout for the Brain | |
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| Mindfulness of the Breath | |
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| Mindfulness and Working with Anger | |
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| Conclusion | |
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| Compassionate Imagery: Developing the Compassionate Self | |
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| Using Imagery | |
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| Cultivating the Compassionate Self | |
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| Considering Self-Compassion | |
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| The Compassionate Self in Action | |
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| Using Imagery to Engage Your Safeness System | |
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| "Don't Think of a White Bear!" | |
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| Your Ideal Compassionate | |
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| Image | |
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| Compassion Flowing into Us | |
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| Bringing Compassion to Pain | |
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| The Safe-Place Exercise | |
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| Conclusion | |
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| Working Compassionately with Anger: Validation, Distress Tolerance, and Exploring Your Emotional Self | |
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| A Case Example: Sheila and Josh | |
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| Getting to Know Your Anger Response | |
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| Compassionate Validation of Anger as a Threat Response | |
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| Tolerating Distress and Discomfort | |
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| Distress-Tolerance Strategies | |
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| Exploring Emotions Behind Your Anger | |
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| The "Two Chairs" Technique | |
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| Conclusion | |
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| Working Compassionately with Anger: Mentalizing, Compassionate Thinking, and Problem Solving | |
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| Mentalizing | |
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| Learning to Pause and Ask Yourself Questions | |
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| Working Compassionately with Angry Thinking | |
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| "What Would My Compassionate Self Thinks" | |
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| The Compassionate-Thinking Flash Card | |
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| "What Would My Compassionate Self Do?" | |
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| Conclusion | |
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| Compassionate Behavior: Relating Compassionately with Others | |
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| Assertiveness | |
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| Expressing Emotions and Desires | |
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| Working with Your Limitations | |
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| Expressing Disagreement | |
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| Reconciliation | |
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| Apologizing | |
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| Forgiveness | |
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| When Things Don't Go the Way You'd Like | |
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| Positive Interactions: The Building Blocks of Good Relationships | |
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| Conclusion | |
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| Bringing Compassion to Your Experience of Others | |
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| Compassionate Recognition of Our Common Humanity | |
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| Cultivating Empathy | |
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| Deepening Empathy with Mentalization | |
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| Sympathy | |
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| Bringing Empathy to Your Angry Interactions | |
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| Compassionate Imagery: Bringing Compassion to a Challenging Other | |
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| Conclusion | |
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| Full Circle: Bringing Compassion and Kindness to Yourself | |
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| Compassionate Behavior: Self-Care | |
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| Broadening Your Perspective | |
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| Conclusion | |
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| Moving Forward: Approaching Anger and Life with Compassion | |
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| Organizing Your Approach to Anger: The RAGE Model | |
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| Conclusion | |
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| Appendix | |
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| Useful Books and CDs for Working with Anger | |
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| Useful Websites | |
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| Notes | |