Description

Achieve emotional freedom and regain lasting control over your anger, you deserve your peace!

Julika Novkova, Ph.D. / CEO at Juls’ Psychology

Experience your personal journey through the sample pages from the eBook:

Why does anger matter?

Whether you’re tired of letting anger control your life or searching for inner peace, this transformative eBook will guide you to emotional balance, healthier relationships, and personal and professional growth.

Use evidence-based strategies proven to make lasting changes in anger management:

• Anger is a natural, powerful emotion and it’s OK to feel it;
• Anger often has negative consequences for us and those around us;
• Recognising that anger is a natural emotion is a difficult truth to accept.
• Dealing with anger without judgement and with more understanding & acceptance can be overwhelming.
• Instead of suppressing or ignoring anger, learn to manage and express your “NO”s constructively;
• Set healthy boundaries and take care of your needs, desires and goals.
• Avoid destructive conflicts;
• Learn to have a more positive perceptions of your world & connections;
• Improve your emotional responses and internal environment.

Anger will not disappear from our bodies and minds (nor should it!), but it’s important to allow ourselves to navigate anger gracefully through mindfulness and self-control. We can educate ourselves, our bodies and our minds to transform anger into a less destructive energy, which again carries the meaning of the right to personal boundaries, without quickly trampling on others – either emotionally, verbally or physically.

Finally, we can overcome anger behavior, embrace fear and emerge empowered, ready to face life’s challenges with a newfound serenity.

Anger is an important part of you, but it’s not all of you!

How can modern applied psychology help you on this journey?

 Rather than pushing you to find a quick fix, this eBook gently guides you through introspective exercises and encourages you to reflect. Here you will discover a wealth of professional psychological, evidence-based strategies, tools and printable worksheets, carefully curated to support you on your journey to emotional well-being.

Whether you are struggling with sudden outbursts or find it difficult to express anger in a healthy way, this guide will help you to look at the bigger picture and take control of your personality for long-term positive change.

By using techniques of mindfulness, self-awareness, self-compassion and self-competence to improve the expression of anger and to reshape responses, you will gradually unlock your potential for self-control, ensuring that the process is sustainable and empowering. 

Remember that everyone is unique, so it is important to tailor these practices to your specific needs and preferences. As a business psychologist, organisational consultant and university lecturer, I understand the challenges you face when it comes to managing anger, which is why I’ve poured my heart and expertise into writing this ebook.

Let me try to help you take a powerful step towards regaining control of your emotions and achieving healthier relationships, personal growth, and more peaceful and balanced life.

What is included in the eBook?

Within the 76 pages you will find the following:

• The eBook is currently available in PDF format (512X800 pixels) so you can read it directly on your phone, computer or any other device with a standard PDF reader.
• Over 100 hours of work to create a truly neuroaesthetic reading and learning environment (content NOT created by AI, I designed and curated the eBook from scratch, including graphics).
• A real mindfulness flow for better understanding, structured thinking and creative experience of learning stimuli.
• Easy recall of information through simple and attractive presentation of complex problems and corresponding solutions.
• Proven methodology, based on my 15 years of experience, divided into 7 chapters, presenting the information in a logical, structured and applicable way.
• Theoretical and empirical  background of the process and methodology, divided into 2 chapters;
• An empowering four-step process, divided into 4 chapters, with a deep, comprehensive analysis of the aspects and professional tools for successful practice;
• Visual explanations and graphics, that improve your understanding and learning processes;
• An aesthetic reading experience curated from beautiful landscape and nature images, captured by a professional photographer.
• 15 colorful, professional psychological tools for self-care and behavior change, designed as printable, mindfulness worksheets;
• Grounding strategy for mindful coping when you feel emotionally disregulated;
• Self-Care Checklist to improve your connection with yourself;
• 30-day goal tracking tool for anger management;
• 24 professional psychological techniques for regaining control over internal states and cognitive reflection;
• 10 Bonus Mindfulness & Psychological Resilience Exercises;
• Special acknowledgement and Patreon discussion;
• Consulting options and personal development ideas.

The “how-to’s” in “The Way of the Silent Self”:

Applied psychology is all about the “how-to’s”, so let’s focus on the highlits in the eBook:

• How to recognize the triggers for your anger?
• How does uncontrolled anger affect your mental, emotional and physical well-being, relationships and overall productivity?
• How to cultivate mindfulness for anger management?
• How to use a variety of techniques to respond to anger consciously, rather than impulsively?
• How to  build & support your self-control and emotional regulation?
• How to cultivate emotional resilience and adaptive coping skills?

“The Way of the silent Way” helps people understand better their inner dynamics, habits and angry patterns and to develop more positive strategies to communicate non-aggresively. This strategy is helpful to everyone, especially if you are responsible for other people both in life or business.

Give yourself the power to live a fuller life and transform your mindset!

What can we achieve with a systematic psychological approach & mindfulness?

Modern applied psychology is a powerful and agile tool for positive change management. When we talk about anger management, we focus on developing these important skills:

• Improved Emotional Regulation: By incorporating mindfulness techniques and self-control strategies, you can gain better control over your emotions. 
• Increased self-awareness: Mindfulness practices help you cultivate self-awareness by paying attention to your thoughts, emotions and physical sensations.
• Enhanced problem-solving skills: Integrating mindfulness and self-control techniques enables you to approach challenges and conflicts with a calmer mindset.
• Increased empathy and compassion: Through mindfulness practices, you can cultivate a greater sense of empathy and compassion for yourself and others.
• Maintaining relationships: Uncontrolled anger can strain your relationships because it often leads to impulsive behaviour, hurtful words or retreat into isolation. Learning how to manage anger can help you to have more authentic and harmonious relationships with others.
• Professional Success: Uncontrolled anger can have a negative impact on your professional life, leading to impulsive decision making, difficulty working as part of a team, or conflict with authority figures. Be guided by your values and seek career paths that align with your passions and desire to make a positive impact.
• Personal growth: The recognition and management of anger can be a catalyst for personal growth. By developing mindfulness and self-control techniques, you can gain a deeper understanding of your emotional triggers and learn effective strategies to prevent anger from escalating. This self-awareness cultivates a sense of empowerment, resilience and emotional agility. It allows you to navigate challenging situations more gracefully and make better choices that are aligned with your values.
• Overall wellbeing: By incorporating mindfulness and self-control into your anger management approach, you can experience an overall improvement in your mental and emotional well-being.

In conclusion, anger management is extremely important to us as it has a direct impact on our emotional wellbeing, relationships, professional success and personal growth. By incorporating mindfulness and self-control techniques into our lives, we can achieve greater emotional balance, healthier relationships, professional excellence and personal growth. Ultimately, this enables us to live a more fulfilling and purposeful life.

What are some of the limitations of this approach?

Each science-based approach is designed for specific needs and contexts. It is normal to experience difficulties in applying all the techniques 10 out of 10 times, and we are certainly not aiming for perfection here. Here are some of the most common barriers to lasting results reported by my clients during my 15 year practice as a business psychologist:

1. Discomfort with introspection: If you have a tendency to be action-oriented and prefer concrete and practical strategies, you may find it challenging to engage in the introspective and reflective practices of mindfulness. Focusing on inner awareness and exploring emotions may not sit well with your natural tendency to solve external problems.
2. Impatience with the process: Mindfulness practices often require consistency and patience to achieve long-term benefits. If  you are typically driven by results, enjoy seeing immediate progress, seek quick fixes, and prefer to act quickly, the slow and gradual nature of cultivating self-control may frustrate you.
3. Resistance to emotions: If you tend to prioritise logic and rationality over emotion, you may find it difficult to accept or process their anger. Anger management through mindfulness involves the acknowledgement and understanding of emotions, and you may be uncomfortable with the vulnerability that comes with exploring your emotional landscape.
4. Difficulty in embracing uncertainty: If you have a general preference for structure, planning and certainty, you may thrive in more structured and predictable environments. Mindfulness practices often encourage individuals to embrace ambiguity and live in the present moment without judgement, and I recognise that this may be a challenge for you at times. 
5. Preference for external control:  If you often rely on external expectations, norms and rules to guide your actions, focusing on internal self-control through mindfulness may feel unfamiliar and possibly counterintuitive to you, and you may struggle to implement the suggested strategies on your own.
6. Difficulty in letting go: You may have difficulty letting go of your thoughts and feelings during your mindfulness practice. You may ruminate on your anger or become attached to the idea of controlling it. This can hinder your progress and prevent you from achieving forgiveness and emotional relief. 
7. Increased self-awareness leading to anxiety: Increased self-awareness can increase rather than decrease anxiety, leading to dark and sticky thoughts and feelings.This can happen if you become overly focused on your anger, the causes of your anger and the possible consequences of your anger. If you feel overwhelmed, you don’t have to go through this alone – take a break with the tools included in the eBook or seek professional support. 
8. Identifying root causes: You may find it difficult to identify and deal effectively with the underlying causes of your anger, and may get stuck in a cycle of overthinking without resolution.
9. Need for support in navigating emotions: You may have difficulty recognising and expressing your emotions in a healthy way. Mindfulness can help you observe your anger. However, you may still need additional support to process and express your emotions effectively, such as individual counselling.

It’s important to note that while these limitations exist, they are not insurmountable. With awareness and adaptability you can still find value in the approach and develop effective anger management strategies. Understanding and addressing these limitations is essential. That is why I have included additional techniques, printable worksheets, and tools in the eBook to address these specific needs, because mindfulness and self-control can be effective approaches for managing your anger.

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