Anger Iceberg
A therapeutic tool that uses the iceberg metaphor to explore the hidden emotions beneath anger. Just as only 10% of an iceberg is...
5-10 minutes per anger episode for reflection; 15 minutes for journaling sessions
Cool-Down Protocols (Physiological De-escalation)
Evidence-based techniques that target the body's physiological arousal during anger — because you cannot think clearly when your...
1-5 minutes for immediate de-escalation; the goal is to bring arousal down quickly so rational thinking can resume
STOP Technique for Anger
A cognitive-behavioral anger management protocol that interrupts the anger escalation cycle at the critical moment between...
30-60 seconds per anger episode; daily practice recommended during mild triggers