Part 1 – Epic Free Online Anger Management Class w/Emotion Expert John Schinnerer, Ph.D.
Below is the first part in an revolutionary online class on anger management AND setting the foundation for a successful, happy, productive life by John Schinnerer, Ph.D. It offers a simple solution to a complex problem – how to turn down the volume on your anger, irritability and annoyance.
This online anger management class is intended to remove the guilt and shame associated with going in to an office for ‘help.’ The idea is that everyone can easily learn these skills for simple anger management in the privacy of their own home.
Please leave your comments, thoughts and questions below! I will do my best to respond to them.
Note: If you are trying to view the video on an iPad or mobile phone, please click the link below…
TO ORDER THE ENTIRE 10-WEEK COURSE: Many people who visit this site are in dire need of a complete anger management course immediately. If this sounds like you, please take a look at the complete 10-week online anger management course offering now at Full 10-Week Online Anger Management Course. You will find ordering information at the bottom of the page. This anger management course offers the latest in all aspects of anger management including anger management techniques and tools, stress management techniques, assertiveness training, training in managing anxiety and depression, and the latest in positive psychology exercises to help replace anger with more frequent positive emotions such as passion, interest, happiness and relaxation. The anger management course is designed by anger management expert, John Schinnerer, Ph.D., trained at U.C. Berkeley.
Here are some fresh comments that just came in this week…
The more I am moving ahead with your course the more I am astonished with the depth of your work. It is helpful for me both personally and professionally.
Dr Shaheen Islam
Professor and Chairman, Department of Educational and Counselling Psychology
Director, (In charge) Student Counselling and Guidance Office
University of Dhaka
Dear Dr. John
I really liked the video of the laughing baby. It was really truly amazing how watching this and beginning to feel the joy and fun that this baby is feeling while he is laughing so hard can make you feel almost instantly better. It was nearly impossible for me to continue to feel down or stressed while watching this video. I really starting feeling my mood lighten and I was almost drawn into laughing along with this child.
This got me thinking that perhaps I haven’t been experiencing enough laughter and joy lately in my personal life. I’m not sure why this is the case — perhaps I’m just not getting out enough. Perhaps I’m not hanging out with the right people lately (perhaps too many people who also have depression or anger issues). Perhaps I just haven’t been seeking out enough fun.
This lecture has definitely provided me lots to think about with respect to interrupting my own anger patterns.
- A grateful student
Dear Dr. John
Let me take a moment to express my gratitude to you for your outstanding work. Your kindness has been helpful in many ways, but specifically in giving me a few new tools to use in my daily life. I read your book Guide to Self… and gleaned fantastic anger management tricks as well as ways to a more mindful way of life when anger slips in. The online video course is even more helpful! Thank you!
My fiancee and I recently broke up. Before that, I was angry all the time because she wasn’t doing anything. It didn’t take much to set me off. However, due to your course, since we split up, I’m not stressed nearly as much. And since I started reading your book, I now have more patience. I’m also much happier!
Dear Dr. John:
Your book and course have changed my life! I learned that I did not really have an anger issue, but I did have a positivity issue. I only saw the negative in my life, and I put that load on the ones I love most. The images of the buckets of positive and negative thoughts will always be in my mind. Thank you for your videos and keep up the great work!
‘There is a very interesting part of this lecture dealing with positive emotions. I was particularly interested in the part dealing with “Inspiration” and its evil twin “envy”. I, for whatever reason, am particular prone to envy and the anger and anxiety that envious thoughts and feelings engender. I have suffered from envy for almost as long as I can remember although I do think that these feelings really started developing as soon as I entered school and it got really bad when I entered high school. I suppose that envy in high school is a common experience for a lot of people as Dr. Schinnerer suggests in the lecture.
My issues with envy have continued on into university and then in my working career. I find it quite debilitating and it is definitely a source of a great deal of anger and negativity on my part. I will consciously try, going forward, to focus more on inspiration from people that I may envy. I don’t know if this will be possible or not but I will give it a try. I may prove to be difficult to overcome my own insecurities in this way but perhaps it will work.
I also like the points in Part 2 that Dr. Schinnerer makes about people who confuse realism with pessimism. I believe that I have deeply fallen into this trap. I pride myself on my realism and then I go wallow in my sorry and despair! Definitely not a great way to live! Realism (at least not all of the time) is no doubt not much of a virtue as I used to think.
I’m going to work through both action steps this week and that will complete the course. I hope to go through the materials from this course again to re-enforce them a bit more.
Thanks to Dr. Schinnerer for putting this course together and offering it up. It has definitely provided me with some new ways of looking at the way I behave and how I live my life. I hope to make some positive changes going forward. As I’m heading down some new paths I will definitely keep the story of the old donkey in mind as life shovels dirt my way. One step up at a time!
Wait! There’s more! Be sure to check out John’s 3-time award-winning blog Shrunken Mind – Using Positive Psychology to Master Life (Named Top 3 Blog on the web in positive psychology by PostRank and Top 100 blog by The Daily Reviewer)
And HERE is the article I promised on the 12 Most Powerful Tools to Instantly Turn Down the Volume on Anger…
Top 12 Tips to Turn Down Volume on Anger: Anger Management Tips
By John Schinnerer Ph.D.
Founder Guide to Self
Is your anger in charge of you? Is your irritability causing trouble at home? Are you held back from your potential because others think you are angry?
Anger is common to all of us. It’s part of what makes us human. Anger is a useful, necessary ingredient in a purposeful life.
However, in some of us, anger is dialed up to a high degree. When anger gets too intense, it may lead to constant irritation, feeling misunderstood, frequent arguments and even physical violence.
It’s troubling because deep down you know if you could just learn some reliable anger management tools, you would reach your potential and be much more successful at work AND at home. You know deep down that your anger may be undermining your relationships at home and at work. What’s more, there may be some anxiety, stress and sadness mixed in with that anger as well.
What you’re really trying to do is learn effective ways to manage your anger, anxiety and stress so that they do not control you. Free online anger management classes are a fantastic way to do just that. You can find one of the premiere online anger management courses at http://webangemanagement.com.
You know if you found proven ways to turn down the volume on your anger and anxiety you could be more successful at work and at home.
I’ve been asked by hundreds of people, ‘Aren’t these tools that EVERYONE should know?’ And my answer is ‘Absolutely!’ The anger management tools in this article (and this video series) are necessary for everyone to the extent they are interested in pursuing personal happiness and professional success.
Keep in mind that the emotional mind requires repetition to improve. While I can share anger management tools with you, the best means to manage anger is to go through a weekly series and work the exercises to imprint the needed changes into your emotional mind.
So here we go with some of the best anger management tools known to research…
Take a deep breath in through your nose for 6 seconds. Hold your breath for 2 seconds. Breathe out for 8 seconds. Breathe into your abdomen or belly. As you breathe in, your belly should inflate like a balloon. As you exhale, your abdomen should collapse or be pulled in toward your spine. Focus on breathing out all the old stale air in your lungs. Repeat 5 times. Anger locks you into a certain way of viewing and reacting to the world. Your breath is one of your most powerful tools to break the hold of anger. The simple act of breathing deeply throughout the day is one of the most important anger management tools you have.
2. Get out in nature.
Take a leisurely stroll outside. Gaze at the trees, the clouds, the plants and the birds. Studies have shown that a mere 20 minutes spent in a natural environment has a restorative effect on the mind. Remember to breathe deeply during your stroll. In June of 2010, a study came out in the Journal of Environmental Psychology showing the vast mental health benefits of spending 20 minutes per day in nature. Twenty minutes surrounded by trees, birds, plants and fresh air decreases anger, increases vitality, energy, mood and happiness. One of the best ways to get feeling better is to reconnect with nature. Numerous studies have linked increased energy and well-being to exposure to nature. A simple wilderness excursion leads to increased feelings of happiness, less anger, and better immune system functioning. Exposure to nature is a fundamental tenet in anger management.
3. Get up and stretch.
Anger creates muscle tension. Anger locks your muscles as well as your mind in place. Stretching is another key to unlocking the angry mind. It relaxes tightened muscles. It improves oxygen flow to the brain which enables you to think more clearly. Stretching a basic, yet powerful, anger management tool.
Studies show that individuals who exercise more than 20 minutes per day, sleep at least 7 hours per night, and eat healthy foods that are naturally colorful have reduced feelings of anger and irritation, higher levels of happiness and well-being. Have you worked out today? If not, take a brisk walk for 15-20 minutes (outside in nature of course!) to decrease anger, increase your level of happiness and satisfaction with life. Daily exercise is a critical component of any anger management course.
5. Give yourself a pep talk!
Say to yourself, ‘Hey, this is going to be okay!’ Ask yourself, ‘Is this going to matter 10 years from now?’ In most cases, the answer is likely ‘No, it won’t.’ Talking to yourself in an understanding, calming manner is another key anger management tool. Train your brain so that in annoying situations, you tell yourself, ‘I’m supposed to learn something from this situation. I may not know what that is right now, and that’s okay. The calmer I stay, the more likely I can continue making good decisions. I am a good person and I have nothing to be ashamed of.’ Another important self-talk statement for anger management is ‘I can do this.’
6. Express your anger early in the anger cycle.
With awareness, let your anger out using words to express why you are angry. First you must work on self-awareness so you know in the moment when you are becoming angry. Before you get to a 5 on a 10 point scale of anger, address the anger before you escalate into a rage. Instead, be conscious of your anger. It’s the only way to figure out exactly what is making you angry. This step involves learning appropriate assertiveness where you can identify what you need and share that need with others in a nonthreatening way. This approach is far better than either sitting on your anger and stuffing it down. It’s also been shown to be more constructive than exploding in a rage which often spirals out of control. Learning appropriate assertiveness is a necessary component of all effective anger management classes.
Pull out a piece of paper and write down your frustrations, irritations and annoyances. What is making you mad? Why is it making you mad? There’s no need to hold back here. There’s no need to worry about other people’s feelings. No need to be nice here. The goal of this tool is dump the anger out onto the paper; to release it from your mind. Continue writing until you feel the anger releasing it’s hold on your mind. Writing exercises have been shown in studies to help you release anger and are essential for any top-notch anger management class.
Now let’s turn to a few positive anger management tools as opposed to negative anger management tools in which you focus on creating a positive emotion rather than eliminating a negative emotion. In other words, let’s look at ways you can shift from a negative state (anger) to a positive feeling state (happiness, gratitude, relaxation).
8. Be Grateful.
Jot down 5 things for which you are grateful in life.
Write down 5 things which you do well. Note three things that have gone well today and why they went well. For more on this topic, check out a great book, Guide To Self: The Beginner’s Guide to Managing Emotion and Thought. You can pick up a free copy of this award-winning anger management book simply by sharing your email address at http://www.GuideToSelf.com! This two-part exercise where you write down what you are angry about followed by what you are grateful for is a powerful tool unlocking the angry mind.
If you are a religious or spiritual person, it’s frequently helpful to pray to God for assistance and patience during this difficult time. Another approach is to focus on what you are thankful for when you pray. Rather than ask God for more courage, more patience, more of anything, come at the issue as if you already have enough of what you need. For instance, ‘Dear Lord, thank you for giving me the patience and calm necessary to deal with these tough times. Thank you for the ability which you have given me to learn and even thrive in these tough economic times.’
10. Change perspective.
Put yourself in the shoes of the person with whom you are angry. See the world from their vantage point. Sometimes we don’t know enough about the person to judge them as good or bad. Sometimes the situation is complicated and a correct decision or action is difficult, if not impossible. This is the strength of empathy. Look at what happened from their viewpoint. The more you practice empathy, the less intense your anger will become. With practice you will come to understand that it is nearly impossible to know enough about another person to judge them, as you haven’t walked every step of their life in their shoes. So we rarely are in a position to judge. Think about how you come across to other people? How would you like to come across? Make a conscious decision today in terms of who you want to be and how you want to behave. Then act as if you are that individual now.
While self-esteem has to do with how you feel about yourself generally, self-compassion involves how you treats yourself when things go badly. The goal is to treat yourself with the same type of kindness and compassion that most people extend to loved ones when they fail. When someone else makes a mistake, most people will react with some degree of kindness and understanding. Self-compassion seems to turn down the volume on anger typically associated with huge mistakes while still maintaining your sense of personal responsibility. A 2007 study at Duke University found that ‘inducing self-compassion may decouple the relationship between taking responsibility and experiencing negative affect.’ The way in which you do this is to speak to yourself as if you were a three-year-old child. This allows for mistakes (which is a major path for learning), screw ups, and errors. Self-compassion seems to be related to greater resiliency (the ability to bounce back from difficulty) and reduced anger.
12. Act boldly!
Make a conscious decision right now that you are going to muster the courage to face and conquer your anger. Check out my free award-winning eBook at http://www.GuidetoSelf.com. Sign up for the online anger management skills training course at http://www.GuideToSelf.com. Learn all the essential skills to turn down the volume on anger AND to turn up the volume on a happier, more fulfilling life.
It’s amazing what some simple anger management skills training can do for everyone to:
- turn down the volume on your anger and annoyance
- turn up the volume on happiness
- increase your chances of success
- improve your relationships
The most effective anger management courses include the following powerful core concepts:
- Education around the big three negative emotions (anger, sadness and fear)
- Stress management
- Assertiveness training
- The infusion of positive emotion, meaning and purpose in your life
Check out the myriad of ways in which John Schinnerer, Ph.D., the anger management expert, can help you. Feel free to sign up for some free online anger management classes. You can learn from them in the comfort of your own home (http://www.GuideToSelf.com). All we need is your name and email address for access to tons of free anger management tools. By the way, sign up now and receive John’s award-winning 216 page eBook on anger management for FREE.
About the Author
John Schinnerer, Ph.D. is in private practice teaching clients the latest tools for anger management, stress management & ways to turn down the volume on other negative emotions such as sadness. He also helps clients discover happier, character-driven, more meaningful lives. His offices are in Danville, California 94526. He graduated from U.C. Berkeley with a Ph.D. in educational psychology. He has been an executive, speaker and coach for over 14 years. John is Founder of Guide To Self, a company that coaches clients to happiness and success using the latest in positive psychology. He hosted over 200 episodes of Guide To Self Radio, a daily prime time radio show, in the SF Bay Area. His areas of expertise range from positive psychology, to emotional awareness, to anger management. He wrote the award-winning, “Guide To Self: The Beginner’s Guide To Managing Emotion and Thought,” which is available for FREE right now at http://www.GuideToSelf.com. John Schinnerer’s award-winning blog, Shrunken Mind, was recently recognized as one of the top 3 in positive psychology on the web (http://drjohnblog.guidetoself.com). His new video blog teaches individuals concrete steps for anger management (http://drjohnsblog.wordpress.com)
Click HERE to download the article above in PDF format.
Top Tools For Anger Management and to Decrease Irritability, Anger, Anxiety and Depression with John Schinnerer, Ph.D. anger management expert.
If you know someone who might benefit from this series, please feel free to email them the link http://drjohnsblog.wordpress.com.