Anger Management Therapy: Best Mental Health Treatment For Those Who Easily Get Angry
Anger can be seen as a basic human emotion that often arises in response to a perceived threat or an instance of unkindness or unfairness. Many people find anger to be an unpleasant emotion that they prefer to get rid of or avoid. While completely eliminating anger isn't feasible (or even preferable), severe or excessive anger may require intentional management.
Below, explore multiple types of anger management therapy that can be facilitated by a licensed mental health professional and learn about other ways to develop coping skills that may help when you feel overly angry.
Risks of ignoring anger issues
When a person has severe or excessive anger, they may face certain risks. Although anger doesn't always lead to aggressiveness, anger often precedes violent behavior, and research shows that reducing anger can also reduce aggression.
Anger has also been linked to high blood pressure, which can lead to cardiovascular disease. These potential negative outcomes are all reasons a person with severe or frequent anger may seek out anger management therapy. In addition, anger may cause or worsen certain types of chronic pain.
Types of anger management therapy
Multiple types of therapy are available for people experiencing excessive anger. These therapies aim to help people recognize that anger is a natural emotion and develop coping skills to help them manage the negative feelings related to anger constructively. Different people may prefer different types of therapy, depending on how their anger issues manifest.
Cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is the most-studied anger treatment. CBT is primarily rooted in the belief that a person's behavioral problems stem, in part, from unhelpful thought patterns. By helping people identify these unhelpful patterns and replace them with new ways of thinking and acting, CBT may reduce a person's intense emotions and unproductive ways of managing them.
Dialectical behavior therapy
Acceptance and commitment therapy
In acceptance and commitment therapy (ACT), people learn specific techniques to accept and stay present with their emotions, and then commit to taking actions that align with their values. ACT can reduce anger and anger-related interpersonal relationship problems. ACT generally involves practicing mindfulness and learning to stay present with anger and other potentially unpleasant emotions instead of avoiding them.
Emotion-focused therapy
Emotion-focused therapy (EFT) can help people recognize the emotions they are experiencing, as well as any negative patterns surrounding them. Often, EFT helps people better relate to others and develop skills needed to build more secure relationships. Qualitative research has found that EFT can help people improve family relationships and better manage anger.
Psychodynamic therapy
Psychodynamic therapy (PDT) views anger as the replaying of past interpersonal conflicts and an attempt to avoid vulnerability. Some experts argue that a psychodynamic outlook could help people experiencing anger management challenges. However, psychodynamic therapy for anger hasn't been widely studied.
Eclectic therapy for anger issues
Eclectic therapy is a form of therapy in which a therapist draws from multiple therapy traditions. When a therapist practices eclectic therapy for anger issues, they may use CBT, ACT, and EFT techniques, depending on what they believe will best help the client. Proponents of eclectic therapy typically praise its flexibility in the face of a client's changing needs.
Is anger a negative emotion?
Because of its unpleasant nature and association with aggression, many people view anger as "bad" or a "negative" emotion. However, anger can be a natural response to an upsetting situation. As the American Psychological Association states, "Anger can be a good thing." It may prompt you to take action in the face of injustice, for example. Even when a person experiences unproductive anger, accepting the emotion is often the first step toward managing it.
Accepting anger as a natural emotion
Accepting anger can be beneficial. Research shows that accepting difficult emotions is often linked to better mental health. True acceptance generally involves recognizing that you have the emotion and accepting that it is present without judging it or trying to get it to go away.
Anger issues and mental health
Although anger can be a normal emotion, in its extreme form, it can also be a symptom of mental illness. A person may recognize that they have anger problems impacting their mental health through self-reflection. Conversations with others, whether close friends, family, or a therapist, may also help a person clarify whether anger is negatively impacting their mental health or could be a sign of a greater problem.
When does anger suggest a mental health disorder?
There are five mental disorders that involve anger as a symptom, including:
- Borderline personality disorder
- Bipolar disorder
- Intermittent explosive disorder
- Disruptive mood dysregulation disorder
- Oppositional defiant disorder
In each case, the anger felt tends to be intense and may seem uncontrollable. When a person with one of these disorders experiences anger symptoms, they may lose their temper, fly into a fit of rage, explode on someone, or act aggressively. When anger is part of an underlying mental illness, medication may also be considered as part of treatment. Always speak to your doctor or psychiatrist regarding medication options.
Other treatment approaches to anger management
Therapy isn't the only way to cope with frequent, severe, or overwhelming anger. There are anger management classes available, too. In these classes, a leader, usually a mental healthcare provider, teaches people anger management skills and relaxation techniques.
Classes generally occur in a group, whether in person or online. Sometimes, they involve recorded material, rather than live interaction. For these reasons, the experience of anger management classes generally differs quite a bit from therapy.
At-home anger management therapy tools for better mental health
In addition to anger management classes and therapy, there are at-home anger management tools people can use. For some people, trying these practices at home may be enough to manage intense anger episodes. For others, additional treatments may be needed to manage anger problems.
At-home anger management tools include the following:
- Deep breathing
- Meditation
- Yoga
- Counting to 10 or 100
- Progressive muscle relaxation
- Exercise
When to seek therapy for anger from a mental health professional therapist
Seeking treatment for anger beyond at-home strategies could be a good idea if your anger is frequent or constant. Treatment may also be a good idea if your anger episodes seem particularly intense, uncontrollable, or lead to interpersonal conflict or aggression.
Therapy is one of the most popular treatment options for anger management issues. Remote therapy can enable you to attend sessions without having to travel anywhere and provide the opportunity to talk to a therapist via video, audio, or online chat. BetterHelp is a remote therapy service that can connect you with a therapist.
Research on cognitive behavioral therapy for anger
The effects of cognitive behavioral therapy (CBT) on anger have been studied more than the effects of other types of therapy on anger. A systematic review of 21 studies using a particular measurement of anger found that CBT significantly improved anger symptoms in 20 of the studies.
Additional research suggests that online therapy tends to be as effective as in-person therapy, so both options may effectively treat excessive anger.
Takeaway
What is the best therapy for anger management?
Cognitive behavioral therapy (CBT) is considered the gold standard for treating anger and many other mental health issues. In this type of therapy, you will work with a psychologist or any trained mental health professional to create a treatment plan that will help identify triggers, control anger responses, and develop healthy communication skills so that you can express yourself calmly and clearly in frustrating situations. Many people achieve significant outcomes within about 3-6 weekly therapy sessions. In addition to individual therapy with your psychologist or therapist, you might consider attending group therapy so that you can connect with others who share similar experiences.
Are anger issues a mental illness?
While anger issues are not a recognized mental illness, persistent anger or frequent angry outbursts can be signs of a mental health condition, personality disorder, or behavioral disorder. However, uncontrolled anger can also be due to a lack of coping skills or result from maladaptive behaviors modeled by family members in childhood. Anyone can benefit from seeking mental health support. A therapist or psychologist can help you treat anger problems by identifying the psychological roots of your anger and offering helpful strategies for reducing angry outbursts.
What are the five keys to controlling anger?
Anger, while a normal human emotion, may become problematic when it gets out of control. Anger problems can impact your daily life if you don’t find healthy ways to express anger. Seeking the help of a psychologist or therapist can make a big difference. In addition, to manage anger effectively, the following five tips or strategies may also be helpful:
- Stay open-minded when dealing with anger and consider other perspectives.
- Focus on the issue rather than personal feelings to keep conversations constructive, even when you feel wronged.
- Embrace flexibility by letting go of unrealistic expectations and past grievances in life.
- Be mindful of your physical needs, such as hunger, fatigue, or stress, as these can influence your reactions.
- Lastly, improve communication skills. Communicate respectfully using “I” statements to express your feelings without blame.
Why do I get so angry so easily?
It’s not uncommon to be short-tempered at times, such as if you are hungry, tired, stressed, or experiencing hormonal changes. If, however, you experience chronic issues with anger management, symptoms such as frequent irritability, difficulty calming down, or intense anger over minor issues, it may be worth connecting with a mental health professional to discuss your situation and possible anger treatment options. Uncontrollable anger can be a sign of deeper mental health issues, such as depression and anxiety.
What is the root cause of anger?
Anger arises from physiological and psychological mechanisms that prime the body to confront threats. Anger often stems from feeling threatened, frustrated, or powerless. The amygdala processes these emotions and triggers the "fight-or-flight" response, releasing stress hormones like adrenaline, which raise heart rate and energy levels. When coping skills are limited, anger may become a default reaction to stress, disappointment, or perceived injustice, reinforcing negative emotional cycles.
One way to identify anger triggers is to talk to a psychologist or any mental health professional who can help you determine why you feel angry and develop healthy anger management skills.
What emotion is behind anger?
There are any number of emotions that can fuel anger, including sadness, disappointment, or shame. Often, these emotions stem from feeling misunderstood, overlooked, or vulnerable. Left unresolved, these emotions can manifest as anger, which can serve as a shield to protect deeper sensitivities.
Although anger is normal, it can be damaging when not managed properly. Whether the person with anger issues is a kid, a young adult, or an adult, understanding the emotions that trigger anger allows for developing healthier coping mechanisms. Reach out to a psychologist or any professional in a mental health field to understand the emotions that trigger the anger and find possible coping mechanisms to address anger issues.
Can anger issues be fixed with the help of a mental health professional therapist?
Yes, it is possible to treat chronic anger issues with the help of a mental health professional, such as a psychologist or therapist. Cognitive behavioral therapy—which combines cognitive therapy with behavioral modification techniques—is known to be an effective intervention for working through chronic anger issues. Through cognitive restructuring, problem-solving, and other CBT techniques, you’ll learn new ways of thinking about problems, develop healthy communication skills for resolving conflict, and learn evidence-based techniques for calming your mind and body when you feel angry.
How do you calm someone who is angry?
To calm someone who is angry, start by listening actively and giving them space to express anger without interruption. Acknowledge their feelings to show understanding, as this can help diffuse tension. Speak in a calm, reassuring tone, and avoid taking their anger personally. Encourage them to take deep breaths, use relaxation techniques, or pause to regain composure. Offering empathy and validating their emotions helps create a safe space, allowing them to express anger more openly and potentially transition to a calmer state of mind.
Anger may be mild irritation or full rage, depending on previous experience, the current situation, or triggering factor. If dealing with a loved one’s anger issues seems challenging to navigate, talking to a psychologist or therapist may benefit you.
What treatment medication is best for anger?
Long-term consequences of anger problems can affect health and relationships among friends, co-workers, or family members. It may cause a range of health problems, including heart disease and high blood pressure. Medications for anger are often prescribed based on underlying conditions, such as antidepressants (SSRIs) for depression or anxiety-related anger, mood stabilizers for bipolar disorder, or antipsychotics for severe aggression. Consulting a healthcare provider is essential to determine the right medication, as treatment varies based on individual needs and diagnoses.
How do I stop being angry?
Although anger can be a normal emotion in humans, uncontrolled anger may hurt relationships and cause health problems, such as heart disease and high blood pressure. For example, a 2022 study showed that anger may be associated with heart disease. Uncontrolled anger may also negatively impact work and cause conflicts among friends and family members.
Helpful tips for managing anger include identifying triggers, using relaxation techniques, journaling, distracting or calming yourself, and exercising. Uncontrolled anger can manifest differently from person to person, so understanding the source of uncontrolled anger can be helpful. A psychologist, therapist, or counselor can support you in determining the root cause and providing a possible treatment plan for anger management.
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