“I stopped an outburst at work using the skills Elaine taught. That was a first for me.”
Aoife · Dublin
Anger Management isn’t about willpower or character; it’s about patterns.
Patterns in the brain, body, and relationships — and with the right guidance, those patterns can be changed. That’s what this course does: it adapts the same CBT and DBT techniques I use in clinic into clear, practical steps you can follow at your own pace, and return to whenever you need them.
Practical Steps
It's very easy to start
What students say
100% say it helped with anger
100% would recommend
Student survey · most recent cohort
“I was sceptical, but CBT + DBT together finally made sense of my triggers. Real tools, no fluff.”
Tom · Cork
“Within a week I wasn’t exploding over small things. The tools helped at home.”
Niamh · Limerick
“Evenings were the worst. The course helped me communicate what I needed without shouting.”
“I compared therapy vs. course. The CBT thought tools + DBT state skills clicked, and my therapist noticed progress.”
“€189 for a year was doable. I practised after lectures and used the scripts to fix a friendship I’d damaged.”
Understanding Anger
We can break anger down, and understand it
Why learn from me?
I’m Dr. Elaine Ryan, a Chartered Psychologist with over 20 years’ experience helping people manage anger, anxiety, and stress. I trained in Dialectical Behaviour Therapy (DBT) in England after completing my doctorate, and I worked in the NHS before moving into private practice. Across those years I’ve seen how destructive anger can be — but also how quickly people’s lives can change once they have the right tools.
As a Chartered Psychologist, I’ve helped clients move from explosive outbursts or silent resentment into a place where they can notice the warning signs early, regulate their body, and respond differently. You just need the right tools to change the pattern.
My 10‑day Calm‑or‑Refund Promise – Try every module and worksheet for 10 days. If you don’t feel calmer and more in control of your anger, email my team and we’ll refund your payment — no questions asked. This removes your financial risk and shows that I stand behind my course
How this compares to therapy
This course delivers the same CBT + DBT techniques used in one-to-one sessions, with added advantages in cost, access, privacy, and reassurance.
Cost
Course: €189 for 12 months.
Therapy: €80+ per single session (diploma/degree counsellor), €150+ per session (doctoral-level psychologists).
Access
Course: Start immediately, 24/7 access.
Therapy: Waiting lists are common.
Privacy
Course: Self-paced, learn privately at home.
Therapy: Face-to-face disclosure required.
Guarantee
Course: 10-day money-back guarantee.
Therapy: No refunds.
I'll walk you through the course
Anger Management Curriculum
Introduction and Overview
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DBT
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DBT Mindfulness Skills
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Distress Tolerance Skills
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Emotion Regulation
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- Primary and Secondary Emotions (4:00)
- Worksheets
- Calming physical sensations of anger (3:09)
- DBT and your angry thoughts (3:29)
- Judgmental Thoughts (1:41)
- Assumptions (1:28)
- Blame (1:20)
- Letting go of judgments and assumptions (4:52)
- Worksheet: Letting go
- Letting go of angry thoughts (5:25)
- Opposite to emotion (6:55)
Interpersonal Effectiveness Skills
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CBT
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Pulling it all together
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Feedback
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Why this Anger Course Works
A targeted CBT + DBT pathway that changes both the story and the state—so your reactions change in real life.
Anger management isn’t about ‘counting to ten’ or punching pillows. In fact, research shows that venting by hitting objects can actually make anger worse. Real change comes from learning to regulate emotions before they reach boiling point. That’s the focus of this course. I teach emotional regulation skills, drawing on elements of Dialectical Behaviour Therapy (DBT). DBT is a highly specialised approach to managing intense emotions, and I completed my postdoctoral training in it in England. I’ve taken the most effective parts of that training and turned them into clear, practical steps you can use right away. These are the same skills I teach in therapy, now available to you in a structured online program
Anger-specific sequence
Map triggers → thoughts → body surge → urges → actions and spot early interrupt points.
DBT regulation for hot moments
Urge surfing, opposite action, grounding, paced breathing, and TIP—so you can ride the wave without doing what you’ll regret.
CBT restructuring
Dismantle “must/should” rules and injustice thinking; replace mind-reading with accurate appraisals.
Interpersonal skills that repair
Assertive scripts (DEAR MAN), boundaries, and fast repair conversations so relationships recover quicker.
Relapse prevention
Early-warning signs, drift checks, and a quick reset protocol to protect your gains when life gets loud.
★★★★★
"This course was a life saver, helped me understand my triggers and finally stay calm. I think it saved my relationship and I have self-respect again"
— Student, Ireland
★★★★★
“From the first lesson, I had strategies I could use straight away. No fluff—just real tools that work. I’m more confident and in control than I’ve ever been”
— Student, Ireland
★★★★★
“I noticed a change within the first week. I wasn’t exploding over small things anymore.”
— Student, UK
★★★★★
"Ive read other advice before, but it always felt like it was written by someone who didn’t get it. I think Elaine knows what its like to lose your temper and regret it. The examples were real, not textbook, and that made me feel less judged. It felt like I had someone on my side instead of someone lecturing me"
— Student, Ireland
★★★★★
“I’ve spent more on therapy sessions than I did on this whole course, and to be honest, I was skeptical at first, but it's the first thing that made sense and helped me get a handle on my temper. It’s not just money saved—it’s years of stress I won’t be wasting anymore”
— Student, Ireland
★★★★★
“I thought stress just came with the job, but my outbursts were hurting my job. These tools helped me manage conflict and stay calm under pressure. People in work have noticed the change”
— Student, Ireland
1 Anger-specific sequence
Map triggers → thoughts → body surge → urges → actions (not generic stress tips) and spot early interrupt points.
2 DBT regulation for hot moments
Urge surfing, opposite action, grounding, paced breathing, and TIP—so you can ride the wave without doing what you’ll regret.
3 CBT restructuring
Dismantle “must/should” rules and injustice thinking; replace mind-reading with accurate appraisals.
4 Interpersonal skills that repair
Assertive scripts (DEAR MAN), boundaries, and fast repair conversations so relationships recover quicker.
5 Relapse prevention
Early-warning signs, drift checks, and a quick reset protocol to protect your gains when life gets loud.
1 How is this different from generic anger tips?
It’s anger-specific and clinical. We map your anger sequence (triggers → thoughts → body surge → urges → actions) and use CBT to change the story plus DBT emotion regulation to change the state. It’s not “count to 10”—it’s skills you can use in the moment.
2 What if my anger escalates really fast?
You’ll learn rapid DBT tools for “hot moments” (and a quick reset protocol so you can ride the wave without doing what you’ll regret.
3 Do I need prior therapy or a diagnosis?
No. The course is step-by-step with short videos, worksheets, and scripts. If you’re currently in therapy, the skills complement your work well.
4 Can this help at home and at work?
Yes. We include assertive scripts and boundary setting so you can de-escalate and reconnect in both settings.
5 How long does it take to see progress?
Lessons are 5–10 minutes. Most people notice changes within 2–3 weeks with brief, regular practice. You can rewatch modules anytime.
6 Is this therapy or a crisis service?
This is an educational self-help program and not a substitute for therapy or emergency care. If you’re in crisis, please contact local emergency services or a crisis line immediately.
7 What if it’s not for me?
There’s a 10-day money-back guarantee so you can try it risk-free.