Downloading Zoom: For the first time (on a computer)

1. Open an internet browser (i.e. safari, chrome, internet explorer)
2. Go zoom.us/download
3. Follow instructions provided in pop-ups to successfully download.
4. You can choose to make a free account if you wish, but this is not necessary.
5. When prompted allow Zoom to have access to your webcam and microphone.

On an iPhone/iPad:

1. Open the App store.
2. Download app.
3. You will have to give Zoom permission to access your microphone and camera when it asks.
4. You can choose to make a free account if you wish, but this is not necessary.

To enter a meeting:

1. Click the link provided in the email – this should automatically open Zoom and prompt you enter a password.
2. If this does not work, you can manually open the Zoom app
   • Click “join a meeting”
   • Enter the meeting ID code
   • Enter password
3. You can find the password in the email – it is located under the meeting ID code.
4. When prompted, allow Zoom to have access to your webcam and microphone.
5. If you are using a iPhone/iPad, you will need to use audio wifi to use the microphone – when prompted, select Yes.
6. You will then enter a virtual “Waiting Room”.
7. Group facilitators will then bring you into the room.

Features of Zoom: Computer

1. There is a mute button that can be found in the left-hand corner of the screen. The lead facilitators will ensure that everyone is muted during specific times in the group.
   1. In order to be heard, you will have to click this button to “unmute” yourself.
2. It is most helpful to view the group in “gallery mode”. This can be found in the upper right-hand corner of the screen and will look like a 3x3 grid of blocks
3. There is also a chat function for if you feel that you wish to add something.
   1. This can be found at the bottom of the screen.
4. There are reaction buttons that can be used to raise a hand, clap or put a thumbs up.
5. When the meeting is completed the facilitator will end the meeting. If you need to leave the meeting earlier there is a leave meeting option on the bottom right hand corner of the screen.

The Anger Reduction program is an 8-week series open to those with a willingness to learn strategies which address the impact of strong emotions, whether these emotions are anger, sadness, fear, disgust...  Learn practical strategies to address your struggles with strong emotions.  Recognize the early warning signs of triggers and develop strategies that will give you the skills you need to tame the inner landscape of strong emotions, so they do not rule your life.

With Derek Shin M.A., R.P.

• Introduction and Course Overview
• Anger Definition – working with the group to establish a working definition
• Understanding your Anger – Relationship between consequences and payoffs.
• Introduction to Mindfulness
• Homework and Breathing Meditation Exercise

• Check in
• Grounding exercise and visualization
• Review
• Anger Triggers Exercise
• Introduction to SUDS scale and Mapping

• Check in
• Meditation Exercise
• Review
• Mapping Exercise
• Introduction to Energy Model
• Understanding the Nervous System
• Introduction to Daily Practices – Emotional, Physical, Energetic
• Discussion of Mission

• Check in
• Review
• Introduction to Emotional Regulation Plan and Practice, including grounding and DBT techniques.
• Perspective and Re-framing Exercise

• Check in
• Review
• Understanding Spirit and Inspired Action
• Understanding the relationship between  Beliefs, Expectations, Control, SUDS and Anger
• Understanding Concepts of Acceptance and Wu Wei
• Acceptance Meditation and Practices

• Check In
• Review
• Continued discussion of Acceptance, Wu Wei and Beliefs: Perfectionism, Competitiveness, Pleasing, Care Taking, and Fixing.
• Grounding and meditation exercise

• Check in
• Review
• Understanding concepts of Ego, Suffering and Humility.
• Exploring empathy, compassion, and forgiveness.
• Empathy Exercise

• Check in
• Review
• Communication Exercise
• Overall Application Exercise