Anger Management Therapy: What Does It Entail?

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 likely 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 therapy for anger

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

Dialectical behavior therapy (DBT) is a form of therapy that was developed specifically for people who experience intense emotions. A systematic review and meta-analysis of 34 studies found that DBT can reduce anger, and the longer a person receives DBT therapy, the more their anger tends to decrease. DBT may also reduce aggression.

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 take 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 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 tools

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

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

Anger can be a normal and natural emotion. However, when anger seems uncontrollable or occurs frequently, professional help may be warranted. Therapy is a common anger management treatment. Multiple types of therapy are available for anger management, including cognitive behavioral therapy and acceptance and commitment therapy, among others. Many of these therapy options are available both in person and online.