_GoBack -- introduction -- the story of two wolves -- Jason's Story -- understanding your anger patterns -- what's your anger style? -- beneath the surface -- feeling safe -- the seeds of anger -- the cycle of anger -- power struggles -- the power of mindfulness -- mindful check-in -- self-compassion -- breathing in the moment -- trusting your wise mind -- acceptance and change -- self-acceptance -- preparing to change -- how do you cope with anger? -- the costs and benefits of acting on anger -- triggers and anger invitations -- responding instead of reacting -- CALM log -- anger mapping -- calming the body -- noticing anger in your body -- your anger alarm -- STOP -- breathing through anger -- body scan -- distraction -- grounding -- self-soothing -- releasing -- clearing the mind -- cooling wisdom -- turning hot thoughts into cool ones -- RAIN -- mindfulness of thoughts -- big sky meditation -- noting -- maintaining emotional balance -- your emotional health -- accepting yourself and all your feelings -- softening the heart -- acting against your angry urges -- mindfulness of emotions -- your emotional fire extinguisher -- pain is inevitable, suffering optional -- turning toward your anger and away from blame -- kind connections -- seeking connection -- deepening the well of understanding -- effective communication -- using I-messages -- responding to pain with compassion -- putting it all together -- reference list -- _GoBack.