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.

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When anger can be a healthy emotion

Anger is often socially viewed as a “negative” emotion. However, like all emotions, anger has a purpose. Experiments have shown that anger can motivate individuals to overcome challenges, push for change, or recognize when they are not getting what they need from a situation or relationship. 

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.

Navigate anger and rage with compassionate therapy

Connect with a counselor

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

Anger and rage are different intensity levels of emotion. In some cases, anger can lead to rage, but rage can also occur on its own, seemingly out of nowhere. If you are having trouble expressing anger or if your anger is affecting your daily life or relationships, working with a mental health professional can help. Take the first step to controlling anger by seeking a therapist online or in your area.