Reddit reviews The Dialectical Behavior Therapy Skills Workbook for Anger: Using DBT Mindfulness and Emotion Regulation Skills to Manage Anger (New Harbinger Self-help Workbooks)

u/TheHeartOfTuxes has it pretty well scoped.. to which I will (however egotistically) add that it pretty well always comes down to...

1. understanding why one might have such reactions so that one can get up out of the cycle of rage which operates a lot like the cycle of addiction (and understanding them both is usually highly useful and productive); and
   
   
2. what to do about them IF one wants to "delete" them from one's list of behavioral urges and options.
   
   If one was neglected, ignored, abandoned, invalidated, insulted, rejected, disclaimed, criticized, judged, blamed, embarrassed, humiliated, victimized, demonized, persecuted, scapegoated, and/or otherwise abused by others in early life, one may have very good reasons to have a lot of unprocessed emotions about such treatment. Over time, one can be expected to become in-struct-ed, programmed, conditioned, socialized and/or normalized to various defense mechanisms to protect oneself against such emotions, including risky behaviors and expressions of anger than range from more indirect and passive to more direct and aggressive. The lock here is anger, and the key to it is using whatever it takes to digest, metabolize and process the neural energy of it.
   
   There are three basic ways to accomplish that:
   
   
3. Deal with the symptoms.
   
   . . . a) DBT provides training in four basic skills, including -- in effect -- "anger management." Another, somewhat similar system is the the 10 StEPs of Emotion Processing, which can be used to "bleed off" excess "pressure" in the fight-flight-freeze action of the ANS when it is triggered by anything perceived as threatening.
   
   . . . b) DBT, MBBT, and ACT all provide inexpensive workbooks for anger management. See this, and this, and this, all of which I have used and can recommend.
   
   
4. Deal with the cause.
   
   . . . a) EMDR, HBCT, SEPt, SP4T and NARM have all been shown to be highly effective at so doing.
   
   . . . b) To find the clinicians who know how to use these psychotherapies, look here, and here, and here, and (for DBT specialists in particular) here. If you dig a little on each page, you will be able to see which therapies they use. Most MD / psychiatrists, btw, are not therapists themselves (they are medication specialists), but can refer you to those who are, and are often -- though not always -- excellent sources of referral.
   
   
5. Deal with both.
   
   . . . a) I found that using Ogden's SP4T as the interoceptive 9th of the 10 StEPs of Emotion Processing gets the job done for me and others. But DBT, ACT, MBBT, MBCT, EMDR, HBCT, SPEt, SP4T and NARM are all useful for anger management and "digestion."
   
   I'd investigate all of this.

I know this is a good book, check out the preview here.

https://www.amazon.ca/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1626250219/ref=sr_1_2?keywords=The+Dialectical+Behavior+Therapy+Skills+Workbook+for+Anger&qid=1573964753&sr=8-2

You candownload it for free right now by clicking GET at the top of this page, a libgen link, safe on my honor.

My only solution other than the above is to get out ahead of it by overwhelming myself with work of some kind or exercise. That state of just complete exercise where like a bee could sting you and you'd be like "oh damn". Or your spouse could come home in a bad mood chirping you and you're like "ok, let's do that" that kind of feeling is what your hormones are just spent, but you can still process stuff. I used to do this with the punching bag and aggressive weight lifting and this would actually be short term good, but release the long term wrong kind of hormones. It's more just like steady effort, good posture, listening to your body, staying in a comfortable zone, but going for a long time until you break through, not like the runners high, like the survivors high (made that up)

There's a DBT skills workbook for anger that you might draw from:

https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1626250219

https://www.amazon.com/dp/1626250219/?coliid=I1VG6D24DGJB50&colid=C5C06XALD9Q3&psc=0&ref_=lv_vv_lig_dp_it

Or, get the book on it. We use workbooks in group therapy.
https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1626250219