Anger Management Therapy Techniques And Tips
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However, anger can also be a powerful emotion with the potential to affect anyone, regardless of their personality. When anger escalates or persists, it can impact an individual’s relationships, career, and physical and mental health. Unmanaged anger can have several causes. For example, some people may feel angry after misplacing the television remote, missing a deadline at work, or discovering damage to their property. At times, anger can be a secondary emotion to other emotions like fear or disgust.
This guide examines anger management counseling and how licensed therapists can benefit those living with overwhelming anger, hostility, or rage. You can also learn anger management techniques designed to control and cope with distress.
What is anger management therapy?
Anger management counseling is designed to equip clients with the skills to cope with anger and accompanying urges or behaviors.
Talking with a trained psychologist may help you determine if you would benefit from ongoing anger management therapy. In addition, a mental health professional may help you safely explore events causing you to feel anger, as well as anger management techniques to help manage these feelings. One of the benefits of anger management counseling is that you may feel better after each session.
There are many forms of anger management therapy, including cognitive therapy and behavioral therapy, which have been recognized as effective methods for understanding anger and its roots. Through these forms of care, many people find that there are mental health conditions serving as the psychological roots of anger. For example, people with certain personality disorders are at increased risk of experiencing intense rage, which can lead to violent behavior in some cases.
Cognitive behavioral therapy (CBT)—which combines the two modalities—is another widely used modality for those experiencing problematic anger and symptoms of other mental health conditions. Cognitive behavioral therapy focuses on reframing negative thought patterns. For example, a mental healthcare provider might help their client realize that they engage in all-or-nothing thinking—a cognitive distortion that can lead to anger issues. Through cognitive restructuring, they can help the client replace these thoughts with more rational, positive beliefs. CBT is considered a highly efficacious modality when it comes to anger reduction. Research suggests that this form of anger management therapy works to alleviate anger episodes in approximately 76% of participants.
You might also try one-on-one sessions or group anger management classes, online or in person. Talk to a therapist and research your options to choose the most suitable type of therapist for you.
Who can benefit from anger management therapy techniques?
Anger is a normal human emotion, and at times it can even be a healthy emotion. The American Psychological Association (APA) defines anger as "an emotion characterized by antagonism toward someone, or something you feel has deliberately done you wrong" and notes that anger can have positive effects, like promoting healthy emotional expression and problem-solving.
However, anger may not offer benefits when it's intense or long-lasting and interferes with your daily life, health, or relationships. If any of the following experiences apply to you, you might choose to consider anger management counseling:
- You get angry quickly or for reasons you later realize were insignificant.
- Your angry feelings negatively affect your relationships.
- Those around you have raised concerns about the frequency or level of your expressions of anger or call you an “angry person”
- You have tried to manage anger with substance use.
- You live with a mental health condition that contributes to anger.
- You are experiencing physical symptoms like headaches, feeling your blood pressure rocket when you feel angry, a lowered immune response, or tightness in your chest.
- You are experiencing emotional symptoms like irritability, stress, depression, anxiety, or feelings of guilt.
- You catch yourself contemplating ways to act on an old grudge or "get back" at someone.
- You have experienced uncontrolled anger to the point that you have shown aggressive behavior or violence toward someone else.
According to the American Psychological Association (APA), roughly 75% of individuals receiving anger management therapy have found improvements. In addition, online therapy may be a suitable choice for those facing anger challenges. An internet-based format might be ideal for those who don't want to fight traffic or be on a waitlist for sessions.
Several studies suggest that online treatment may effectively reduce overwhelming anger in adults. Online sessions can also help individuals learn new cognitive skills for managing their anger while giving them a safe, unbiased environment to discuss their negative feelings and intense emotions.
Benefits of anger management therapy
The techniques you learn in anger management counseling have the potential to affect many areas of your life. In addition, anger management techniques might offer several positive effects, such as:
- Helping you become more aware of what prompts your anger and how you react to those events
- Equipping you with coping strategies to use when you feel anger escalating
- Developing your self-control so you can delay your anger and use the coping mechanisms you've learned for expressing anger in a healthy way
- Improving your overall physical and emotional health
- Helping you rebuild current relationships and form healthy relationships in the future
Healthy anger expression can be a learned skill. In anger management counseling, you can learn emotional control, self-care, relaxation techniques, and other coping skills. A few standard techniques may include breathing exercises and imagery (visualizing a relaxing scene).
When you experience intense anger or rage, your mind might become clouded with thoughts and urges you struggle to control. Anger management counseling can redirect you toward realistic and optimistic channels of thought. You may also realize that the situations that bring about your anger can be responded to in new ways.
A few strategies to help navigate anger:
- Physical Activity: Expressing and using angry energy by running, dancing, taking a brisk walk, or other enjoyable physical activities.
- Releasing Tension: Whether through crying or journaling your angry thoughts, you can learn to work through an emotional state and express anger or aggression in ways that don't cause harm.
- Expressing Yourself: You might try channeling your anger into creating a work of art. An artistic outlet for your emotions can be a comforting, quieting release and may promote positive feelings as well.
- Finding A Listening Ear: Someone willing to listen non-judgmentally, like a trusted loved one or a licensed therapist, may help you talk through your emotions.
- Leaning On Your Support System: Reaching out for help can be challenging. However, loved ones may help you feel supported and loved with your challenges.
- Writing It Down: If you feel uncomfortable speaking directly to someone, journalling might help. You can document any experiences of anger or rage on paper, as well as the lessons you've learned in therapy for controlling anger.
- Considering Your Words: Learning to be precise with your words may help you clarify the path to a constructive solution. If you often use absolute terms like "always" or "never," you can learn to use specific, neutral terms.
- Meditating: Certain meditation or mindfulness techniques such as deep breathing exercises may allow you to step away from your anger and center your focus on improved ways to respond. When you regularly practice relaxation skills like deep breathing exercises or meditation, they may also help to reduce stress or high blood pressure.
- Letting Go: Anger might persist after an inciting incident has stopped. Understanding anger and letting it go might free you of these feelings, allowing you to focus on positive areas.
- Avoidance: If possible, you may find it helpful to avoid situations and individuals that cause anger or rage.
Communication is emphasized in many anger management therapies. Individuals with anger management concerns sometimes turn to damaging means of self-expression when they struggle to talk about what's troubling them. For this reason, therapy sessions often include practice for open communication about underlying emotions and causes of anger. You may practice skills like mindfulness, which can help you better identify your feelings so that you can express them in a healthy way. Developing communication skills can be key to overcoming not only an anger disorder but also other mental health struggles.
Addressing anger management issues with online therapy
Whether you're experiencing frequent bouts of rage, simmering in your own bitterness over past events, or both, you're not alone; anger can be a natural and healthy emotion at times. However, uncontrolled anger can be both frustrating and debilitating. If your angry responses lead to aggressive behavior or other negative feelings that impact your mental health or relationships, you may benefit from seeking help via in-person or online anger management therapy. A trained mental health professional can help you recognize the sources of anger and develop coping skills for addressing it.
Anger management therapy to learn control
Through online therapy, you can choose between phone, video, or live chat sessions with a licensed therapist precisely matched to your needs. In addition, recent studies have found that internet-based interventions are as effective as in-person therapy in treating anger and aggression.
If you're interested in counseling online, for anger management, you can try a therapy platform like BetterHelp. The mental health professionals at BetterHelp have the education and experience in treating anger management issues, and there are over 30,000 therapists available to offer support. The BetterHelp site also offers other helpful mental health resources, such as an up-to-date blog on various mental health topics and therapeutic techniques like behavioral therapy and psychodynamic therapy.
Takeaway
Frequently asked questions
What is the best type of therapy for anger management?
Research consistently shows that cognitive behavioral therapy (CBT) paired with mindfulness-based treatment is the most effective technique for helping individuals reduce anger and aggression.
Does therapy help with anger?
Yes, therapy can help individuals cope with distressful emotions associated with anger, reduce aggressive behavior, and repair relationships potentially damaged by rage and aggression.
How much does anger management therapy cost?
Standard therapy techniques used to treat anger typically range between $50 to $200 per hour; however, they can vary in price depending on several factors. For example, the therapist’s level of experience and qualifications, the location, the type of treatment used, and whether insurance will cover treatment. For instance, online anger management therapy can cost as little as $65 per session, while rates for in-person therapy typically cost more. Many individuals with anger issues can benefit from anger management classes and support groups, which often begin around $20, but that also depends on similar factors.
What are the signs of anger issues?
Signs of anger issues tend to vary between people based on many factors. For some people, anger might manifest as frequent outbursts of anger over what many would consider minor frustrations or inconveniences. Some angry people use physical behaviors to express anger, such as throwing objects, hitting, or damaging property. They might resort to "over-the-top" yelling or using insults or harsh language during conflict.
People with anger issues might struggle to control their emotions, leading to uncontrollable outbursts that seem disproportionate to the situation. In some cases, they may hold grudges or ongoing resentment—especially when an individual blames or attributes their anger toward someone else. Anger might also be expressed through silence, sarcasm, or avoidance, or it can manifest through risky or self-sabotaging behaviors such as misusing drugs and alcohol.
Why do I get angry so easily?
Anger is a natural emotion, but frequent or intense anger can indicate unaddressed underlying causes. These may vary between people, but they often combine psychological, emotional, and physical factors. Here are some common reasons why you might find yourself getting angry quickly:
- Unresolved anxiety or stress: Stress associated with finances, family issues, work, school, and more can reduce your tolerance towards anger and frustration. Chronic anxiety can also erode our ability to cope with distressful situations at the moment, making us more prone to anger.
- Unresolved emotions or past trauma: Previous experiences, especially if they involved hurt or injustice, can lead to heightened anger responses. Sometimes, unprocessed emotions related to past events can resurface as anger in new situations.
- Physical factors: Lack of sleep, poor diet, or hormonal imbalances can make you more prone to irritability and anger. Fatigue and hunger, for instance, can quickly lower your ability to cope with daily challenges.
- Underlying mental health issues: Some mental health conditions, like anxiety disorders, depression, or ADHD, can contribute to irritability and anger. For example, anxiety often involves a sense of overwhelm that can turn into frustration and anger.
- Low emotional awareness or self-regulation skills: Anger can sometimes act as a "cover" emotion when it's challenging to identify or express other feelings, like sadness, frustration, or fear. People who haven't yet learned to cope with or express these emotions might use anger as a default response.
- Unmet needs or injustice: Feeling unheard, disrespected, or misunderstood can lead to anger, especially if it happens frequently. It's natural to feel frustrated when our needs or boundaries aren't respected.
- Genetics and childhood experiences: Some people are naturally are at an increased risk for anger issues due to genetic and brain chemistry factors. For example, a study published in The Journal of Genetic Psychology found a protein gene in the brain associated with aggressiveness in young adults. Studies have also found a connection between adult anger and childhood trauma, including physical and emotional abuse.
How do you stop a sudden burst of rage?
Stopping a sudden burst of anger can be challenging; in some cases, it might be impossible to get rid of anger altogether. However, there are several effective and constructive ways to help you calm down before the anger escalates. Here are some healthy ways to manage anger:
Pause and breathe
When you notice anger arising, take slow, deep, deliberate breaths to help calm your body and its stress response while reducing the intensity of your anger. Try inhaling for a count of four, holding for four, and exhaling for four. This helps activate the body’s relaxation response, lowering your heart rate and blood pressure.
Taking time out to count to ten (or higher) gives you the emotional space to step back from the situation as the initial wave of anger subsides. If ten isn’t enough, keep counting until you feel calmer. You might step outside, go to a different room, or take a quick walk if possible. Physical distance can help you gain mental distance from the source of frustration.
Use your body
Anger is often linked to physiological arousal, and one can use the body to calm down when anger emerges. One way to do this is “grounding.” Focus on the feeling of your feet on the ground or the sensation of your hands. Squeezing something, like a stress ball or your fists (then releasing), can also help channel energy away from your anger. Doing something active, like jumping jacks or a brisk walk, can also release pent-up energy. Physical activity can help reduce adrenaline levels and relieve tension.
Use a visualization, mantra, or comedy.
Visualize a calm, peaceful place, like a beach or a forest. Focus on its details like the sights, sounds, and smells. This can help shift your focus and create a sense of calm. Quietly repeating a calming word or phrase like, “Stay calm,” “Let it go,” or “I can handle this” can also help refocus your thoughts and calm angry outbursts. For some, self-enhancing or sillyhumor can create calm and diffuse an angry outburst.
Use cognitive techniques
Self-awareness can help you identify triggers and other factors contributing to your anger. If possible, pause and become aware of your thoughts. Remind yourself that acting impulsively can worsen the situation—thinking about what you want to achieve now can help you respond more constructively and beneficially. Notice if your thoughts are exaggerated or negative, and try to reframe them. For example, instead of thinking, “This is unbearable,” try, “This is hard, but I can get through it.” In some cases, role-playing may help diffuse anger. Re-imagine different scenarios in which you can deal with conflicts using calm communication rather than angry outbursts.
What are the three types of anger?
The three main types of anger are passive, assertive, and aggressive. These types describe different ways people can experience and express anger, each with distinct characteristics and outcomes:
- Passive anger refers to anger that is often hidden or suppressed. People with passive anger may not express their feelings directly but instead use indirect means like sarcasm, silent treatment, or procrastination to convey frustration. This type of anger often stems from a desire to avoid conflict or difficulty expressing emotions openly.
- Aggressive anger is often expressed openly and forcefully, sometimes in destructive or hostile ways. People with aggressive anger may yell, insult, threaten, or even resort to physical violence. This type of anger can create relationship problems and may lead to regrettable actions.
- Assertive anger is a healthy and constructive form of anger expression. People who express anger assertively address the issue directly and respectfully, setting clear boundaries and stating their needs calmly. This type of anger involves using open communication to solve problems in a way that’s fair to everyone involved. Assertive anger helps individuals stand up for themselves while still respecting others. While this is the healthiest type of anger, it doesn't always come easily. In such cases, assertiveness training and counseling can help.
What type of doctor treats anger issues?
A mental health professional—such as a counselor, psychologist, psychiatrist, social worker, or therapist—can help individuals learn to cope with and manage anger issues.
Does insurance cover classes for anger management?
Anger management classes are considered a type of psychoeducational support, not a form of therapy, so insurance doesn’t typically cover them. However, some organizations offer free anger management classes and support groups locally or online. Additionally, some programs may offer a sliding scale option depending on your income.
Is there a medication for anger?
While therapy is the most effective approach to treating anger, a doctor might prescribe medication as a supplement to treatment in some cases. For example, antidepressants can help regulate mood, and antipsychotic medications are effective in treating chronic aggression and hostility in some people with certain mental health disorders.
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