Benefits Of Online Anger Management Counseling
By: Ashley Brown
Updated May 26, 2020
Medically Reviewed By: Lauren Fawley
The American Psychological Association defines anger as "an emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong." Anger is a normal human emotion and there are benefits to feeling and expressing anger. It can be a motivator for change, serve as protection in tense moments, and can be a way for you to communicate negative feelings. Some researchers that study anger even posit that underlying anger is commonly other emotions, such as hurt or fear, but that anger feels like a safer way sometimes to express and outlet these other emotions. The feeling of anger can have intense bodily sensations that come with it, sometimes described as "hot" or a "rush". The heart pounds, and your breathing changes.
However, when you do not have healthy ways of recognizing and expressing anger when it arises, it can build and become harder to handle in a productive manner. This excessive anger can contribute to relationship problems, substance abuse, or even legal troubles. It may feel like anger starts to bubble to the surface during inappropriate times and situations, making to harder to communicate or react productively. You may even find yourself reacting in ways that cause harm to others. In these situations, your feelings themselves are not "bad", but the ways you have learned to react to those feelings need to be changed. Excessive anger has been linked to major health conditions like high blood pressure and heart disease. If you sense that feelings of anger control you more than you have the ability to control them, or if you can think of times that reactions to anger have really cost you in important ways, you may consider seeking counseling for anger management.
There are many ways to identify and manage anger. The good news is that anyone has the capacity to change how they act and feel by utilizing anger management counseling.
- Relaxation: Excessive anger can be intense and long-lasting, and you will need to learn and practice ways of being able to calm your body and mind. Progressive relaxation involves learning to tense and relax muscle groups in your body intentionally so that your muscles can be trained to relax quickly. There are other forms of relaxation, such as mindfulness, deep-breathing, and guided imagery that may be used.
- Cognitive therapy: This involves identifying thoughts that can increase anger. Many times, people become angrier because of the thought that occurs after an event happens, especially when a person is interpreting another person's behavior negatively. For example, if you are getting checked-out in the grocery store line by someone who says something in a rude tone of voice, one thought about that could be, "What is this guy's problem with me?" In cognitive therapy, you learn to identify and change thoughts that are not helping you out in these types of situations. Do you think you would have a different response to the thought? Perhaps you could ask yourself, "Does this poor person hate their job"?
- Skill building: This step involves identifying some of the main triggers in your life that contribute to anger. Perhaps you get frustrated in conversations with your significant other that can quickly escalate to anger, or you have a particularly hard time controlling anger at your child's sporting event. A therapist can help you to learn some new skills to communicate more effectively or even learn to use humor to deflect tension in specific anger-provoking situations.
- Past Issues: Sometimes it's necessary to talk further about how anger has impacted a person's life so that they can move forward with the choice to react to anger differently. A therapist can help you process the feelings and beliefs you hold about anger in your life to help you make different choices and feel self-directed and in control.
Benefits to Online Anger Management Counseling
There could be benefits to you doing anger management counseling online, which can make a real impact on your life.
- It's easy to get enrolled in online anger management therapy and it can be anonymous. Many people do not get therapy or the help they need because of stigma, geographic constraints, financial stresses, trouble finding the time, or for other reasons. Online anger management counseling courses are easy to sign up for, from registration to completion. It's simple. You fill out the online forms or chat with a professional so they can get information about your background and about what is currently bothering you.
- You're accountable for your progress. In an online format, your therapist will require progress reports to ensure that anger management counseling is working for you and that you are achieving your goals. You can fill out or look at your progress report whenever you want. You'll always know where you stand, which limits confusion and allows you to become more confident. There are worksheets that provide information and teach skills that you and your therapist have available so that you can make progress in between communications.
- You can change your overall well-being. Online courses can help you with greater self-awareness, provide healthy methods to handle frustration, and ways to relax and improve overall impulse control. When you feel the onset of a stressor that will cause you to become angry, you will have new tools you learned from anger management therapy to help you to let out and express the anger in a way that avoids any negative consequences later on.
- You can receive help on your own schedule. You don't have to get in your car or take public transportation to attend sessions with a therapist or a group. You can get on your computer, smartphone, or tablet and receive help when you need it. The flexibility of counseling and courses allows you to set your own schedule. Plus, you can receive help in the middle of the night, the middle of the day, or whenever you are free. It provides a 24/7 connection to a therapist. If you have an emergency, you will always have someone to talk with about your issues.
You may be wondering where you can get this type of help. A great resource is BetterHelp. The professionals on this site have experience helping with anger issues and are able to work with you in a number of different ways. You can have your treatment specially tailored to make you feel comfortable, and no one else needs to know about it. Read below for some reviews of BetterHelp counselors from people experiencing similar issues.
"Steve is amazing and does a good job at making this seem like less of a counseling session and more of a conversation between friends. He helped me talk through my anger issues and road rage and gave me lots of problem solving tools. I highly recommend him!"
"Regina helped me pinpoint where my anger issue stemmed from in the very first session, and has been helping me become more self aware of my warning triggers. Very insightful and helpful!"
What Else Can I Do?
Besides just getting help online, there are additional things you can do to limit your anger that are acceptable to do at any time. One thing you can do is to evaluate yourself each time you get mad to determine if you are acting and thinking rationally. Pretty much everyone can suffer from bouts of irrationality, but it is important to be able to determine this and fix it as soon as possible.
You can also try working out when you are feeling angry. This can help you exercise out the rage you are feeling without having to do something that will hurt someone else. It can also help you relax your muscles.
Another tactic is thinking about other things. If someone or something has made you angry, do your best to focus on things that don't make you feel this way. Perhaps you can watch a movie to distract you or concentrate on a different task, such as cooking dinner.
If you know there are things in your life that always makes you feel rage, see which ones you can stay away from. If going to a certain restaurant always leaves you seeing red, stop going there or, if it's really delicious, you can just order your food to go. This can lower your stress levels and your anger.
Getting online help for your anger management is easy since counseling services are now high tech. There are so many ways to connect with people that can help you and things you can do in between sessions at home to help control your emotions. A truly fulfilling life in which anger doesn't hold you back is possible - all you need are the right tools. Take the first step today.