Wish you handled anger better? You’re not alone – and you’re not broken.
Learn how to transform anger into awareness. Dr. Mitch Abrams shares insights on emotional regulation, trauma, and emotional literacy.
In this powerful episode of The 4 Habits Podcast, Dr. Andrea & Jon sit down with Dr. Mitch Abrams, a clinical and forensic psychologist who has spent 20+ years helping people – from inmates to executives – transform how they understand and regulate anger.
Drawing from his bold book “I’m Not F*ing Angry!!!”, Mitch shares a radically compassionate take on anger management, emotional triggers, and what it really takes to build emotional control under pressure.
Whether you tend to explode or shut down, this episode unpacks:
– How anger can be a healthy response (if handled well)
– What trauma does to our emotional wiring
– How to press pause instead of reacting in regret
– Why most people don’t actually need “anger management” – they need emotional literacy
If you’re ready to build better relationships, lead under stress, or just stop saying things you regret – this one’s for you.
⏱️ EPISODE HIGHLIGHTS (TIMESTAMPS)
00:00 | The real story behind “I’m Not F***ing Angry!!!”
04:42 | Why prison taught Mitch more than his PhD
08:31 | Anger isn’t the problem – dysregulation is
11:58 | Fight, flight, freeze, or fawn: what’s your default?
15:36 | Men vs women: how we express anger differently
19:20 | “Emotional sobriety” – what it means and why it matters
24:05 | When high performers overheat: what to do
27:30 | How to press pause before you blow up
30:15 | Using anger as a force for healing
35:22 | Mitch’s personal journey with shame, burnout & rebuilding
39:40 | Final word: regulate, relate, respond
✅ NEXT STEPS
📍 Connect With Dr. Mitch Abrams:
– Book (I’m Not F*ing Angry!!!): https://drmitchabrams.com/books/im-not-fcking-angry/
– Website: https://www.drmitchabrams.com
– Instagram: https://www.instagram.com/mitchabramspsyd/
– LinkedIn: https://www.linkedin.com/in/drmitchabrams/
– X: https://x.com/MitchAbramsPsyD
🎧 For More from The 4 Habits:
– Watch on YouTube: https://www.youtube.com/@The4Habits
– Listen Spotify: https://open.spotify.com/show/0fWvVbnNNhh9jodRYGG1O1
– Check your RQ (Relational Intelligence – FREE Quiz): http://the4habitsquiz.scoreapp.com
– Learn The 4 Habits in your own time (Online course):https://learn.the4habits.com/courses/rq-blueprint-for-healthy-relationships
– Get the Book: https://the4habits.com/book/
– Suggest a guest: hello@the4habits.com
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