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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 | |