Live 16-Hour Anger Management Course

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About Course

The 16-Hour Anger Management Course is a professionally developed, evidence-based program designed for individuals seeking to improve their emotional regulation and interpersonal skills. It is appropriate for both voluntary participants and those mandated by the court to complete an anger management class.
This structured, self-paced course combines psychoeducation, practical skills training, and self-reflection activities to address the roots of anger and promote healthier responses to emotional stress. Participants will learn to identify personal triggers, understand the physiological and psychological effects of anger, and practice effective techniques for managing anger in daily life.
Learning Objectives:
By the end of this course, participants will be able to:
Define and understand anger as a normal human emotion, including the psychological and physiological components of anger.
Identify personal triggers and gain insight into how past experiences, cognitive patterns, and stress contribute to anger responses.
Apply coping strategies such as deep breathing, cognitive reframing, progressive muscle relaxation, and mindfulness to manage emotional intensity.
Improve communication and conflict resolution skills to reduce aggression and promote healthy expression of emotions.
Develop a personal anger management plan to support ongoing self-regulation and positive behavioral change.

Course Content

Module 1: Introduction to Anger
Objective: Participants will define anger, identify the difference between anger and aggression, and understand the physiological and emotional causes of anger. Topics Covered: What is Anger? The Emotional and Physiological Response to Anger (Cognitive-Behavioral Perspective) The Difference Between Healthy and Unhealthy Expressions of Anger The Impact of Uncontrolled Anger on Relationships, Work, and Health Understanding Anger as a Normal Human Emotion, Not a "Bad" Emotion Evidence-Based Content: Cognitive Behavioral Therapy (CBT) concepts on anger Emotional regulation theory and neurobiological research

Lesson 1: What is Anger?-Video

04:27
Lesson 1: What is Anger?
Lesson 1: What is Anger? 2
Understanding Your Anger: Personal Reflection Worksheet
Title: Anger Myths vs. Facts
Lesson 2: The Emotional and Physiological Response to Anger (Cognitive-Behavioral Perspective) Video

00:00
Lesson 2: The Emotional and Physiological Response to Anger (Cognitive-Behavioral Perspective)
Lesson 2: The Emotional and Physiological Response to Anger (Cognitive-Behavioral Perspective) 2
Exploring Your Anger Response: Thoughts and Physical Reactions
The Emotional and Physiological Response to Anger
Lesson 3: Healthy vs. Unhealthy Expressions of Anger (Video)

03:50
Lesson 3: Healthy vs. Unhealthy Expressions of Anger
Lesson 3: Healthy vs. Unhealthy Expressions of Anger 2
Worksheet: “My Anger Habits”
Quiz: Healthy or Unhealthy?
Lesson 4: The Impact of Uncontrolled Anger Video

04:03
Lesson 4: The Impact of Uncontrolled Anger
Lesson 4: The Impact of Uncontrolled Anger 2
Worksheet: “The Cost of My Anger”
Quiz: Understanding the Impact of Anger
Lesson 5: Healthy Expressions of Anger & Emotional Regulation Video

04:29
Lesson 5: Healthy Expressions of Anger & Emotional Regulation
Lesson 5: Healthy Expressions of Anger & Emotional Regulation 2
Worksheet: Healthy Anger Expression & Emotional Regulation
Healthy Anger Expression & Emotional Regulation

Module 2: Identifying Anger Triggers
Objective: Participants will identify their own anger triggers and explore how past experiences shape their emotional responses.

Lesson 1: Common Anger Triggers video

02:52
Lesson 1: Common Anger Triggers
Lesson 1: Common Anger Triggers 2
Title: Identifying Your Anger Triggers
Answer the following questions to test your understanding of common anger triggers.
Lesson 2: Identifying Your Own Anger Triggers and Thought Patterns Video

03:06
Lesson 2: Identifying Your Own Anger Triggers and Thought Patterns
Lesson 2: Identifying Your Own Anger Triggers and Thought Patterns 2
Title: Identifying Your Anger Triggers and Thought Patterns
Identifying Your Anger Triggers and Thought Patterns
Lesson 3: The Role of Past Trauma or Learned Behaviors in Anger Expression Video

03:05
Lesson 3: The Role of Past Trauma or Learned Behaviors in Anger Expression
Lesson 3: The Role of Past Trauma or Learned Behaviors in Anger Expression 2
The Role of Past Trauma or Learned Behaviors in Anger Expression
The Role of Past Trauma or Learned Behaviors in Anger Expression
Lesson 4: Cognitive Distortions in Anger (e.g., “All-or-Nothing Thinking,” “Catastrophizing”) Video

03:16
Lesson 4: Cognitive Distortions in Anger (e.g., “All-or-Nothing Thinking,” “Catastrophizing”)
Identifying and Challenging Cognitive Distortions
Cognitive Distortions and Their Impact on Anger
Lesson 5: Personal Reflection: How Past Experiences Shape Your Anger Video

03:13
Lesson 5: Personal Reflection: How Past Experiences Shape Your Anger
Personal Reflection: How Past Experiences Shape Your Anger
Reflecting on How Past Experiences Shape Anger

Module 3: De-escalation and Coping Strategies
This module teaches practical, evidence-based techniques to help individuals defuse anger before it escalates and develop healthier coping strategies in the moment. Participants explore how to recognize early signs of emotional overload and apply calming tools grounded in cognitive-behavioral therapy (CBT) and emotional regulation frameworks. Lessons include identifying physical and emotional signs of escalation, using grounding techniques, practicing mindfulness-based calming skills, and building a personalized coping plan. Learners are guided through interactive reflections, skill-building exercises, and real-life examples to reinforce confidence in managing intense emotional states effectively. By the end of this module, participants will be better equipped to pause, reset, and choose more constructive responses during moments of stress or frustration.

Lesson 1: The Importance of De-escalation (and the Science Behind It) Video

03:36
Lesson 1: The Importance of De-escalation (and the Science Behind It)
Understanding De-escalation: Personal Reflection Worksheet
The Importance of De-escalation
Lesson 2: Deep Breathing Exercises and Their Role in Stress Relief Video

03:14
Lesson 2: Deep Breathing Exercises and Their Role in Stress Relief
Lesson 2: Deep Breathing Exercises and Their Role in Stress Relief 2
Deep Breathing Reflection Worksheet
Understanding Deep Breathing for Anger Management
Lesson 3: Progressive Muscle Relaxation (PMR) and Its Role in Physical Calm video

03:42
Lesson 3: Progressive Muscle Relaxation (PMR) and Its Role in Physical Calm
Lesson 3: Progressive Muscle Relaxation (PMR) and Its Role in Physical Calm 2
Progressive Muscle Relaxation Reflection Worksheet
Understanding Progressive Muscle Relaxation (PMR)
Lesson 4: Mindfulness and Grounding Techniques for Anger Management Video

04:28
Lesson 4: Mindfulness and Grounding Techniques for Anger Management
Lesson 4: Mindfulness and Grounding Techniques for Anger Management 2
Mindfulness and Grounding Reflection Worksheet
Understanding Mindfulness and Grounding Techniques
Lesson 5: Practicing De-escalation Strategies in Real-Life Scenarios (Solo Practice) video

00:39
Lesson 5: Practicing De-escalation Strategies in Real-Life Scenarios (Solo Practice)
Lesson 5: Practicing De-escalation Strategies in Real-Life Scenarios (Solo Practice) 2
De-escalation in Real Life – Personal Reflection Instructions: Complete this after doing the scenario walk-throughs.
De-escalation Quiz

Module 4: Taking Responsibility & Personal Insight
In this module, participants focus on understanding the role personal accountability plays in long-term anger management and emotional growth. Through guided self-reflection and cognitive-behavioral strategies, learners explore how to recognize personal triggers, take ownership of past behaviors, and break the cycle of blame. Topics include the difference between blame and responsibility, exploring the impact of one’s actions on others, and identifying core beliefs and thought patterns that fuel anger. The lessons are designed to foster deeper personal insight, encourage behavioral change, and empower participants to make more intentional, values-based decisions. Activities and worksheets help learners connect the dots between their emotional responses and the choices they make—building the foundation for lasting change and self-awareness.

Lesson 1: Accountability – The First Step Toward Change Video

02:17
Lesson 1: Accountability – The First Step Toward Change
Lesson 1: Accountability – The First Step Toward Change 2
Accountability in Anger Management
Accountability in Anger Management
Lesson 2 The Ripple Effect – How Anger Affects Those Around You Video

02:02
Lesson 2 The Ripple Effect – How Anger Affects Those Around You
Lesson 2 The Ripple Effect – How Anger Affects Those Around You 2
The Ripple Effect – How Anger Affects Those Around You
The Ripple Effect of Anger
Lesson 3: Understanding the Consequences of Unchecked Anger Video

01:47
Lesson 3: Understanding the Consequences of Unchecked Anger
Lesson 3: Understanding the Consequences of Unchecked Anger 2
Reflecting on the Impact of Your Anger
Understanding the Consequences of Anger
Lesson 4: Developing an Action Plan for Long-Term Anger Management Video

01:50
Lesson 4: Developing an Action Plan for Long-Term Anger Management
Lesson 4: Developing an Action Plan for Long-Term Anger Management 2
Creating Your Anger Management Action Plan
Developing Your Anger Management Action Plan
Final Self-Assessment and Next Steps Video

01:34
Final Self-Assessment and Next Steps
Final Self-Assessment and Next Steps 2
Self-Assessment and Next Steps
Self-Assessment and Anger Management Progress
Congratulations on Completing Your 8-Hour Anger Management Course!
Free Emotion Regulation Resources – Just for You

Module 5: Conflict Resolution & Communication Tools

Module 6: Cognitive Restructuring – Changing Thought Patterns

Module 7: Handling Anger in High-Stress Situations

Module 8: Anger & Identity – How You See Yourself

Graduation & Long-Term Commitment to Change

Add this certificate to your resume to demonstrate your skills & increase your chances of getting noticed.

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A course by

mindlifta

Mental health, EAP counseling and court ordered services

This course is delivered entirely online and is designed for flexible, self-paced learning. Participants can progress through the material at their own pace while meeting all course requirements. The course includes:
Professionally recorded video lessons
Accompanying written lessons for each module
Interactive exercises to reinforce key concepts
Guided worksheets for self-reflection and skill practice
A final quiz composed of 10 questions to assess overall comprehension

Completion Requirements:
To receive a Certificate of Completion, participants must:
Watch all video lessons and read all written materials
Complete interactive exercises and worksheets for each lesson
Successfully complete a short quiz at the end of each lesson
Pass the final 10-question quiz demonstrating understanding of core material
Upon meeting these requirements, participants will be issued a Certificate of Completion, which may be submitted to the court, probation officer, or other referring agency.

About Course

Related

What Will You Learn?

Course Content

Lesson 1: What is Anger?-Video

Lesson 1: What is Anger?

Lesson 1: What is Anger? 2

Understanding Your Anger: Personal Reflection Worksheet

Title: Anger Myths vs. Facts

Lesson 2: The Emotional and Physiological Response to Anger (Cognitive-Behavioral Perspective) Video

Lesson 2: The Emotional and Physiological Response to Anger (Cognitive-Behavioral Perspective)

Lesson 2: The Emotional and Physiological Response to Anger (Cognitive-Behavioral Perspective) 2

Exploring Your Anger Response: Thoughts and Physical Reactions

The Emotional and Physiological Response to Anger

Lesson 3: Healthy vs. Unhealthy Expressions of Anger (Video)

Lesson 3: Healthy vs. Unhealthy Expressions of Anger

Lesson 3: Healthy vs. Unhealthy Expressions of Anger 2

Worksheet: “My Anger Habits”

Quiz: Healthy or Unhealthy?

Lesson 4: The Impact of Uncontrolled Anger Video

Lesson 4: The Impact of Uncontrolled Anger

Lesson 4: The Impact of Uncontrolled Anger 2

Worksheet: “The Cost of My Anger”

Quiz: Understanding the Impact of Anger

Lesson 5: Healthy Expressions of Anger & Emotional Regulation Video

Lesson 5: Healthy Expressions of Anger & Emotional Regulation

Lesson 5: Healthy Expressions of Anger & Emotional Regulation 2

Worksheet: Healthy Anger Expression & Emotional Regulation

Healthy Anger Expression & Emotional Regulation

Module 2: Identifying Anger Triggers Objective: Participants will identify their own anger triggers and explore how past experiences shape their emotional responses.

Lesson 1: Common Anger Triggers video

Lesson 1: Common Anger Triggers

Lesson 1: Common Anger Triggers 2

Title: Identifying Your Anger Triggers

Answer the following questions to test your understanding of common anger triggers.

Lesson 2: Identifying Your Own Anger Triggers and Thought Patterns Video

Lesson 2: Identifying Your Own Anger Triggers and Thought Patterns

Lesson 2: Identifying Your Own Anger Triggers and Thought Patterns 2

Title: Identifying Your Anger Triggers and Thought Patterns

Identifying Your Anger Triggers and Thought Patterns

Lesson 3: The Role of Past Trauma or Learned Behaviors in Anger Expression Video

Lesson 3: The Role of Past Trauma or Learned Behaviors in Anger Expression

Lesson 3: The Role of Past Trauma or Learned Behaviors in Anger Expression 2

The Role of Past Trauma or Learned Behaviors in Anger Expression

The Role of Past Trauma or Learned Behaviors in Anger Expression

Lesson 4: Cognitive Distortions in Anger (e.g., “All-or-Nothing Thinking,” “Catastrophizing”) Video

Lesson 4: Cognitive Distortions in Anger (e.g., “All-or-Nothing Thinking,” “Catastrophizing”)

Identifying and Challenging Cognitive Distortions

Cognitive Distortions and Their Impact on Anger

Lesson 5: Personal Reflection: How Past Experiences Shape Your Anger Video

Lesson 5: Personal Reflection: How Past Experiences Shape Your Anger

Personal Reflection: How Past Experiences Shape Your Anger

Reflecting on How Past Experiences Shape Anger

Lesson 1: The Importance of De-escalation (and the Science Behind It) Video

Lesson 1: The Importance of De-escalation (and the Science Behind It)

Understanding De-escalation: Personal Reflection Worksheet

The Importance of De-escalation

Lesson 2: Deep Breathing Exercises and Their Role in Stress Relief Video

Lesson 2: Deep Breathing Exercises and Their Role in Stress Relief

Lesson 2: Deep Breathing Exercises and Their Role in Stress Relief 2

Deep Breathing Reflection Worksheet

Understanding Deep Breathing for Anger Management

Lesson 3: Progressive Muscle Relaxation (PMR) and Its Role in Physical Calm video

Lesson 3: Progressive Muscle Relaxation (PMR) and Its Role in Physical Calm

Lesson 3: Progressive Muscle Relaxation (PMR) and Its Role in Physical Calm 2

Progressive Muscle Relaxation Reflection Worksheet

Understanding Progressive Muscle Relaxation (PMR)

Lesson 4: Mindfulness and Grounding Techniques for Anger Management Video

Lesson 4: Mindfulness and Grounding Techniques for Anger Management

Lesson 4: Mindfulness and Grounding Techniques for Anger Management 2

Mindfulness and Grounding Reflection Worksheet

Understanding Mindfulness and Grounding Techniques

Lesson 5: Practicing De-escalation Strategies in Real-Life Scenarios (Solo Practice) video

Lesson 5: Practicing De-escalation Strategies in Real-Life Scenarios (Solo Practice)

Lesson 5: Practicing De-escalation Strategies in Real-Life Scenarios (Solo Practice) 2

De-escalation in Real Life – Personal Reflection Instructions: Complete this after doing the scenario walk-throughs.

De-escalation Quiz

Lesson 1: Accountability – The First Step Toward Change Video

Lesson 1: Accountability – The First Step Toward Change

Lesson 1: Accountability – The First Step Toward Change 2

Module 2: Identifying Anger Triggers
Objective: Participants will identify their own anger triggers and explore how past experiences shape their emotional responses.