Mood & Emotional Health

Managing Anger & Irritability

Understand your anger patterns, learn evidence-based cool-down techniques, challenge the thoughts that fuel rage, and build assertive communication skills. CBT-based strategies that reduce anger intensity and protect your relationships.

8 Lessons 4-5 hours CBT-based

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Create your Digital Wellness Academy account and start this course today. Working with a provider? They can add it to your care plan.

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Clinical Framework

CBT / DBT

CBT-based

Course Overview

What You'll Learn

✓Distinguish between healthy anger and problem anger based on intensity, frequency, and impact
✓Identify your personal anger triggers, body warning signs, and escalation patterns
✓Use arousal-reducing techniques to cool down physiologically before reacting
✓Challenge anger-fuelling thought patterns including shoulds, mind-reading, and catastrophizing
✓Practice assertive communication using I-statements and active listening

Evidence & Clinical Approach

Built on CBT / DBT and taught at a deliberately high evidence bar: it separates well-supported practice from popular-but-contested theory, and is psychoeducation designed to support, not replace, professional care.

Course Lessons (8 total)

1Understanding Anger: Normal vs. Problem Anger20 min
2Your Anger Patterns: Triggers, Warning Signs, and Escalation25 min
3The Anger-Body Connection: Cooling Down25 min
4Thoughts That Fuel Anger30 min
5Healthy Expression vs. Suppression vs. Aggression30 min
6Communication Skills: Assertiveness and I-Statements25 min
7What Is Underneath: Hurt, Fear, and Other Emotions25 min
8Long-Term Anger Management and Repairing Relationships20 min

Each lesson includes interactive exercises, quizzes, and progress tracking inside the platform.

Frequently Asked Questions

Is this course about suppressing anger?

No. It teaches the difference between healthy anger, which is a normal signal worth listening to, and problem anger, which damages your body and relationships. The goal is not suppression but recognizing your triggers and warning signs early, cooling down physiologically before you react, and expressing what is underneath the anger (often hurt, fear, or shame) in a way that gets heard.

Is this course a replacement for therapy?

No. It provides psychoeducation and skill-building based on evidence-based frameworks, but it is not a substitute for individualized professional treatment. It works best alongside care, as structured learning between sessions.

What if I'm currently in crisis?

If you're experiencing a mental health crisis, contact emergency services (988 Suicide & Crisis Lifeline, 911) or go to your nearest emergency room. The platform includes safety monitoring that alerts assigned providers when distress is detected.

How is this different from self-help content?

Structured, sequential lessons with interactive exercises, progress tracking, and provider oversight. Your assigned provider can see your progress and tailor sessions to what you are learning.

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Create your account Practice Licensing Info

Course Features

✓8 comprehensive lessons
✓CBT / DBT
✓Interactive exercises and quizzes
✓Progress tracking
✓Provider coordination
✓Self-paced learning

24/7 Platform Safety

The platform runs the MAIA distress classifier on every text input and alerts your assigned provider if distress is detected, ensuring clinical oversight when needed.

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Inside the experience

What this course actually looks like

Every course lives inside the Digital Wellness Academy app: short, practice-first lessons, daily check-ins, an AI coach that knows what you have learned, and a dashboard that makes progress visible. These are real product screens.