Managing Anger: Techniques For Managing Rage
People experience anger in many ways. Some may get angry quickly, while others may seem never to get mad. For some people, anger can result in explosive bouts of rage that significantly affect their lives and relationships. While anger and rage are different, you may be able to use the same techniques to manage them. Below, learn more about anger and rage, what you can do to manage them, and when to ask for help.
When anger can be a healthy emotion
In these studies, the intensity and frequency of anger mattered. Although anger did help in some situations, the anger level in these experiments was closer to frustration than rage. The researchers behind these experiments speculate that intense anger may not have had the same effects. Understanding the difference between feeling an emotion and choosing to behave based on that emotion can be helpful. Anger is valid, but choosing to harm yourself or others is unhealthy.
Anger issues: More than a common emotion
Everyone may experience anger from time to time. This emotion can be a reaction to being wronged or slighted. However, for people with anger issues, these emotions may be much more intense.
What are anger issues?
Anger issues is not an official term in psychology but can refer to people who experience anger that is more intense or frequent than what is considered typical. These reactions can have significant consequences in a person’s professional or social life and significantly affect their relationships with friends, family members, coworkers, and romantic partners.
Identifying feelings of rage
Rage can be defined as an extreme expression of anger that is typically intense and uncontrolled. Below are considerations for identifying when anger may be escalating towards rage.
Physical symptoms
Someone experiencing rage may experience an increased heart rate, high blood pressure, headaches, muscle tension, or sweating. They may also experience rapid breathing, chest tightness, or racing thoughts.
Aggressive behavior
Some people may engage in passive-aggressive behavior, but those who are experiencing rage may be outright aggressive. They may engage in behaviors like yelling, shouting, pacing, or physical aggression, including throwing objects, punching holes in walls, or hurting themselves or others around them.
Does anger always come before rage?
Rage can develop from uncontrolled anger escalating, but some people with anger issues can experience rage attacks where their anger may appear suddenly without an identifiable cause.
Managing this emotion in the short and long-term
There are multiple techniques for learning to manage anger and rage. To keep these intense emotions from interfering with your life and relationships, you may learn how to manage rage and intense anger in the moment and take the time to understand where these emotions may be coming from to work to prevent them from happening.
Deep breathing and other relaxation techniques
There are a few steps you can take to try to manage your reactions when you feel angry, including the following.
Identifying angry feelings before they escalate
Eliminating anger completely may not be possible, but recognizing when you are getting angry may help you keep the emotion from escalating. Physical signs to pay attention to include an increased heart rate, clenched fists, tension in the back and neck, sweating, or feeling flushed. You may also notice that you are raising your voice or getting more restless.
Deep breathing exercises and other relaxation techniques
If you are getting angry, deep breathing or other relaxation techniques can help you stay calm and prevent your anger from escalating. Try to breathe deeply or use other breathing techniques, like box breathing. You can also try progressive muscle relaxation, meditation, or guided imagery.
Take a time out
Excusing yourself from a situation that makes you angry can be an effective way to keep your anger under control. For example, if you’re having a heated discussion with a co-worker and feel yourself getting angry, excuse yourself from the situation and leave the room. In some cases, changing your environment may help. Try sitting in the conference room or heading outside for a few minutes to clear your head before heading back into the situation.
Physical activity
Exercise may relieve tension, stress, and negative feelings that contribute to anger. If you feel angry, try a physical activity, like going for a walk, jogging around the block, playing music and dancing, or walking up and down the stairs.
Managing aggressive behavior
Whether aggression comes from struggling to control anger or from sudden explosive periods of rage, learning to manage aggressive behavior can be challenging. That said, rage can have significant adverse impacts on relationships. Understanding that you control your behavior can be a first step.
When to seek support outside of relaxation techniques
If you experience bouts of anger or rage affecting your ability to function in your daily life or relationships, relaxation techniques may not always seem to be enough to manage them. If your anger ever gives you the sense of being out of control or if you ever regret what you do and say when you are angry, consider working with a mental health professional.
Getting support in therapy
Research has found that anger management therapy can be effective, with 75% of people seeing improvement. Most of this research has focused on cognitive-behavioral therapy (CBT). In CBT, a therapist will work with you to identify unhelpful or unhealthy thoughts that may be affecting your behaviors and learn how to change them. Anger can also be a symptom of or occur alongside other mental health conditions, like post-traumatic stress disorder (PTSD), attention-deficit hyperactivity disorder (ADHD), depression, anxiety, or substance misuse. If you have a co-occurring disorder, a therapist can also help you learn coping skills for managing other symptoms in addition to anger.
In anger therapy, your therapist may help you determine what incites your anger and whether past events affect your present-day reactions. They can also help you learn how to communicate and resolve conflicts in your relationships that may have occurred due to your anger.
Alternative support options
If you’re interested in working with a therapist but are uncomfortable talking about these complicated emotions face-to-face, online therapy might be a suitable option. With an online therapy platform like BetterHelp, you can work with a licensed mental health professional from your home, office, or anywhere you have a reliable internet connection. In addition, you won’t have to face a waiting list, as most people who sign up are matched with a therapist within 48 hours. There are more than 30,000 professionals on the platform, and you can change providers at any time for no fee until you find someone you are comfortable opening up to.
Research has also found that online therapy is effective. For example, one meta-analysis of 14 studies determined that there were no differences in effectiveness between face-to-face and internet intervention. You don’t have to have a mental health condition diagnosed to seek therapy, and online counseling can be more accessible.
Takeaway
Frequently asked questions
How can I stop being so angry?
If you are frequently angry, identifying the causes of your anger problems may help you reduce their frequency. For example, if you are frequently losing control in frustrating situations, you might be overwhelmed by your circumstances. If you struggle to regulate any emotional state, your issue may be more with a lack of coping mechanisms to deal with mental health problems. Anger management techniques may be helpful for you, such as learning the physical warning signs of anger approaching.
How do you control anger outbursts?
To control anger outbursts, you might start by picking up on signs that you’re getting angry before the anger becomes too much. For example, if you can pick up on mild irritation and negative thoughts before they build up, you may be able to remove yourself from a stressful situation, avoid sarcasm, and avoid conflict. Some people might take a brisk walk outside or spend some time meditating to reduce stress before they re-enter the situation that caused them anger.
What are the five keys to controlling anger?
To control anger, consider the following five key tips:
- Identify triggers: Figure out what causes you to become angry or has a negative impact on your mood.
- Think before you speak: Before you talk, consider communication skills like active listening and respectful communication.
- Calmly express yourself: Speak in a level tone and avoid unkind words or yelling.
- Use humor: Make jokes, smile, and laugh while talking (unless the conversation is too serious).
- Exercise: Physical health can benefit if you exercise regularly, and exercise may also reduce anger.
How to calm your mind from anger?
To calm your mind from anger, take some time away from what is causing you to feel angry. If you can’t, breathe deeply, think carefully about the words you use with others, and focus on getting out of the situation as soon as you can. You can think to the future by reminding yourself that anger is temporary. Try not to throw things, yell, or be unkind.
What emotion is behind anger?
Many emotions can be behind anger, but anger can also be an emotion by itself. When understanding anger, you might look at the idea of “secondary emotions.” In some cases, anger is a response to another emotion like sadness or fear. In these cases, common strategies for coping with the core emotion may be helpful. For example, if your anger is stemming from fear, coping with the initial fear and working through anxiety might be more helpful than common strategies for anger.
Why do I get so angry so easily?
You may get angry easily for many reasons. Some people are more burned out or stressed and may have a shorter fuse. Others might react with more anger as a defense mechanism. You can learn more about what makes you angry by talking to a mental health professional.
Are anger issues a mental illness?
Anger issues themselves are not a mental illness. However, anger can be a symptom of many mental health conditions, including but not limited to post-traumatic stress disorder (PTSD), attention-deficit hyperactivity disorder (ADHD), depression, anxiety disorders, substance use disorders, sleep disorders, impulse control disorder, personality disorders, and others. Not getting enough sleep or caring for your body can also lead to anger.
How to release anger and resentment?
If you experience frequent anger, whether during a traffic jam, a stressful conversation, or during daily life, you’re not alone. You may be able to release anger through productive coping techniques like journaling, physical movement, or mindfulness. Talking to an anger management therapist may also be helpful.
Why do I get so angry over little things?
Getting angry over situations you consider minor may be stressful. To understand why you get angry so often, look at whether you’re experiencing any direct stressors in your life or if you’re suppressing other emotions, such as sadness or fear. Emotional suppression may cause you to seemingly “blow up” out of “nowhere.” You can also learn more about what causes your anger by speaking to a professional.
Is there medication for anger?
There is no medication specifically for anger. However, some medications for other mental health challenges, such as anti-anxiety medications or anti-depressants, may be helpful. Talk to a doctor before starting, changing, or stopping any medication.
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.
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