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所在平台: Udemy |
课程主页: https://www.udemy.com/course/anger-management-for-any-situation-10-ways-to-control-anger/
课程评论：没有评论
Coursera 课程《任一情况下的愤怒管理：10种控制愤怒的方法》课程总结 本课程基于获奖书籍《愤怒管理每个人》（作者：Tafrate 和 Kassinove），旨在帮助学员更好地理解和管理愤怒情绪。课程指出，适度的愤怒是人类进化史的一部分，是正常的。然而，当愤怒过于频繁、过于强烈或持续时间过长时，就会变得不适应。 课程核心内容包括： 1. **愤怒发作模型（ANGER EPISODE MODEL）**：详细介绍愤怒发作的起、承、转、合，帮助学员理解愤怒情绪的发生、发展和结束的规律性。 2. **10种具体、有研究支持的技巧**：提供了一系列行之有效的方法来减少愤怒，这些技巧有的能快速实施，有的则需要学员付出更多努力。具体技巧包括： * 管理不良生活习惯。 * 学会规避挑衅。 * 寻找解决社会和人际问题的创新方法。 * 改变对恼人挑战和冲突的看法。 * 通过坚定人生价值观来放下愤怒。 * 原谅对他人的冒犯行为。 * 通过放松和正念冥想来平复愤怒冲动。 * 通过接触问题触发点来学习更好地应对逆境。 * 提高社交和人际交往能力。 * 以坚定而非攻击性的方式表达愤怒。 3. **“SMART愤怒管理”**：课程的整体方法被称为“SMART愤怒管理”，其中“SMART”代表“Selection Menu for Anger Reduction Treatment”（愤怒减少治疗选择菜单）。这意味着学员可以根据自身具体情况，选择最适合自己的应对策略。 课程形式包括讲座、测验和练习，以帮助学员理解和实践每种技巧。核心理念在于尊重学员的选择能力，鼓励学员将这10种策略视为个人成长机会的菜单。
Based on our award winning book, ANGER MANAGEMENT FOR EVERYONE (Tafrate and Kassinove), we introduce you to the basic elements of anger. We note that while some anger is normal, since it is part of our evolutionary history, it becomes maladaptive when it occurs too often, too intensely, and lasts for an extended period of time.We describe our ANGER EPISODE MODEL to show exactly what happens when you become angry and help you understand that episodes of anger begin, develop, and end in a predictable pattern. 10 SPECIFIC, RESEARCH SUPPORTED TECHNIQUES are presented that you can use to reduce your anger. Some are quick and easy to implement while others require some work on your part. The techniques or strategies are (1) managing your unhelpful lifestyle behaviors, (2) knowing how and when to sidestep provocations, (3) finding new and previously unthought of solutions to social and interpersonal problems, (4) improving the way you think about challenges and conflicts perceived to be nasty, (5) learning to let anger go by committing to your fundamental life values, (6) forgiving perpetrators of nasty actions against you, (7) calming your angry urges with relaxation and mindful meditation, (8) learning to develop better reactions to adversity by exposing yourself to problem triggers, (9) improving your social and interpersonal skills, and (10) expressing your anger in an assertive but not aggressive way. Beyond the lectures, quizzes and exercises are used to help you understand and practice each technique. Fundamental to the program is our respect for your ability to choose the techniques you think are most likely to be helpful to you. You can consider the 10 strategies to be like a menu of opportunities for personal growth. We call the program SMART ANGER MANAGMENT. SMART stands for Selection Menu for Anger Reduction Treatment.
