Are Anger Management Classes Worth It?

Do you notice that you have difficulty controlling your anger?  If so, you aren’t alone. A recent poll summary from Forbes suggests that the world population is experiencing more anger per capita than has been seen statistically over the past 15 years.

Anger is a normal human emotion that most people experience on occasion. But when you struggle to control it, anger can affect your mental wellness, relationships, and overall quality of life. Learning about scientifically backed strategies to manage symptoms of anger, such as anger management, can support you in having a better overall experience across your relationships.    

About anger management classes 

Anger management programs or classes often teach clients about their anger, potential causes, and constructive ways to handle it. These anger management courses can help individuals recognize triggers and develop strategies to manage their emotions, leading to improved relationships and reduced stress. Both in-person and online anger management courses offer the same benefits with added convenience and flexibility, allowing participants to learn at their own pace from any location.

The skills you learn may also help you foster more productive conversations with the people in your life. During anger management class, you may be able to recognize what factors cause you to feel this way and learn how to recognize the signs that indicate aggression. 

For many, anger management aims to learn how to reduce anger with different tips, tools, and techniques that vary for each individual. However, anger management courses are not exclusively for those with uncontrollable or severe anger. Some may go to anger management for support with their personal or internal experiences before it reaches a critical point or to control their physical and psychological symptoms healthily. 

Court-ordered anger management courses

Anger management courses are often court-ordered for various legal situations (e.g., cases involving domestic violence). These courses provide essential tools for improving mental health, and participants receive a certificate of completion upon finishing the program. Online anger management courses can offer a convenient alternative, enabling individuals to fulfill legal requirements while addressing critical mental health issues from the comfort of their home.

Do I have an anger problem?

Deciding whether you have a problem with anger can be a personal process that may vary by individual and can be supervised and supported by a licensed clinician. Understanding when you should seek help for your anger before it impacts your quality of life can help you have a better overall experience. 

If you’re unsure where to start, consider reviewing how your anger currently affects your personal life. Questions to ask yourself could include: 

• Is my anger getting in the way of me having the healthy life and relationships I want? 

• Do I feel out of control when angry outbursts occur? 

• Do I want to change how I relate to the world around me? 

• Am I unsure where to start when it comes to managing my anger? 

If the answer to the questions above is “yes,” you may benefit from the support and resources that anger management courses can provide.  

Anger is a natural emotion that may manifest differently based on individual experiences. For example, you may feel frustrated or upset when you feel that someone has mistreated you. You may also feel this way when your plans change or when you encounter disappointment. However, if aggravation escalates to irrational anger or out-of-control behavior and negatively impacts your life, consider seeking additional support.

Possible manifestations of anger issues 

As you consider your experience with feelings of anger and possible manifestations of anger issues, you may ask yourself the following: 

• Do I punch objects to make myself feel better?

• Do I react violently or quickly to minor problems?

• Do I have difficulty controlling my emotions when I start to feel angry?

• Do I tend to break items when I argue with someone or am feeling distressed?

• Do I seem to have the same argument with people repeatedly?

• Do I get frustrated with the way I act when I argue?

• Do I regret what happened immediately after an argument?

• Do I accuse my loved ones of disrespecting me when they may not be?

Affirmative answers to any of these questions could prompt you to seek supportive treatment. 

Beyond the relational and emotional elements of anger, there are other psychological and physical manifestations that may occur. These may include:

• Co-occurring depressive disorders

• Sleep disruptions

• Social isolation 

• Co-occurring anxiety disorders

• Sulking or rumination 

• Gastrointestinal dysfunction 

• Trembling or shaking 

Soothing strategies

Strategies for self-regulating when angry can vary per person. Finding what works for you could take time and may require trial and error. The next time you feel angry, try thinking about what makes you feel the most inner peace and focusing on that throughout your emotional experience. You may also try other distractions considered productive alternatives, including the following.  

Exercising

Physical activity is a scientifically supported method that may help release tension and aggression. Exercise releases endorphins into the brain, which include positive neurotransmitters that improve mood. Lifting weights, going for a run, or walking with your dog are all exercises that you may choose to try. Note that aggressive exercises, like punching a punching bag, boxing, or screaming into a pillow, are connected to increased levels of anger and may not be beneficial. 

Practicing empathy 

At times, you might forget to notice a situation from someone else’s perspective. Before you feel your anger is out of control, try to imagine how that person feels in an active practice of empathy. Ask yourself how you might feel if you were in their situation and solidify your values by reminding yourself how you don’t want to hurt someone you love.  

Practicing mindfulness

Though it may be challenging to control your anger once you release it, you may reduce aggression beforehand by practicing mindfulness. You can start by taking a minute to evaluate the situation, allowing yourself to feel the range of emotions (including anger) that arises. Make a pact with yourself not to respond until you’re calmer.

Other coping skills 

For many people, writing out their emotions or taking a significant amount of time to themselves before reacting can help them get a clearer idea of their situation and how they want to respond. A few common coping skills that people might use include the following: 

• Reading a book

• Journaling about how you feel 

• Taking a walk or experiencing nature

• Meditating or practicing deep breathing exercises

• Completing a chore or a task 

• Slowly and silently counting to a set number and counting back down to zero

• Speaking with a trusted friend, mentor, or therapist 

What causes anger issues?

Many possible contributing factors can affect the presence or absence of anger. Some may have pre-existing trauma or insecurity from their youth or adulthood. For others, a contributing psychological cause may be low self-esteem or a previous mental health diagnosis. Additionally, some may use anger as a defense mechanism to keep them feeling “safe” in the face of a perceived threat. They may feel that using anger may make them invulnerable to harm. 

Studies have also found that anger can be a secondary emotional response to other emotions, like fear, disgust, or sadness. For example, if someone associates sadness with “weakness,” they might feel angry at themselves for feeling it, which may also cause them to feel angry with others around them. 

Brain injuries can also be associated with anger and mood dysregulation. For example, an injury to specific brain areas through blunt physical trauma, tissue damage, or infection can cause a change in mood and personality, which a clinician can review and diagnose. In many of these related cases, the behavior may be more apparent after the traumatic injury is caused, and it may seem as though the person is not behaving as they usually would. If you think you’re experiencing anger from a medical problem, consult your primary care physician as soon as possible. 

In addition, no matter the cause of your anger, support is available through anger management, lifestyle changes, or counseling. These resources may help you feel in control of your emotional responses and be able to validate yourself.

How does therapy help those living with anger issues?

Speaking with an in-person or online counselor can provide you with resources that may apply to both in-the-moment situations and on a long-term basis.

When experiencing anger, you may feel that social isolation is a more convenient option to safeguard yourself and others from potential outbursts. However, this isolation can provide a barrier to treatment. In these cases, online therapy may be a convenient option, as it can allow you to meet a therapist from the comfort of your home or another safe space. Additionally, your counselor can be available via in-app messaging outside of sessions if you need extra support. 

Scientific literature suggests that online therapy can be effective for those living with anger issues. A recent study conducted by the Centre for Psychiatry Research at Karolinska Institute in Sweden has suggested that those living with anger issues in their test group found symptomatic relief after four weeks of virtual therapy sessions. 

If you’re interested in trying online therapy, you’re not alone. Platforms like BetterHelp often allow clients to get matched with a provider specializing in their symptoms within 48 hours of signing up.