Benefits Of Online Anger Management Counseling
By: Ashley Brown
Updated December 17, 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 provide a way to communicate negative feelings. The feeling of anger can include intense bodily sensations, sometimes described as "hot" or a "rush." The heart pounds, and your breathing changes.
However, if you do not have healthy ways of recognizing and expressing anger, it can build and become harder to handle in a productive manner. This excessive anger can contribute to relationship problems, substance use, or even legal troubles. It may feel like anger starts to bubble to the surface during inappropriate times and situations, making it harder to communicate. 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 may need to change. Excessive anger has been linked to major health conditions like high blood pressure and heart disease. If you sense that your feelings of anger control you more than you can control them, or if you can think of times that your reactions to feeling angry have cost you personally or professionally, you may consider seeking counseling for anger management.
You can identify and manage anger in many ways. The good news is that anyone has the capacity to change how they act on their feelings by utilizing anger management counseling. Here are several common components of anger management:
- Relaxation: Excessive anger can be intense and long-lasting, and you will need to learn and practice ways of calming 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. Other forms of relaxation, such as mindfulness, deep-breathing, and guided imagery, may also be used.
- Cognitive therapy: This part of anger management involves identifying thoughts that can increase anger. Sometimes, people become angrier after an event happens because of thought patterns that follow.For example, if a clerk in a store uses a rude tone of voice, you might be inclined to react in anger or seek retribution, perhaps by demanding to see a manager or leaving a negative store review online. Cognitive therapy can help you determine when such actions are excessive by identifying your own thoughts and reframing them—for instance, by replacing thoughts of “What’s wrong with this person?” with “Is this person having a tough day?”
- 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 hard time controlling anger at your child's sporting event. A therapist can help you learn new skills to communicate more effectively or even learn to use humor to deflect tension in specific anger-provoking situations.
- Addressing Past Issues: Sometimes, it's necessary to talk further about how anger has impacted a person's life in order for them to move forward and choose to react to anger differently. A therapist can help you process even long-held feelings and beliefs about anger in your life to help you make different choices and feel more in control.
Benefits to Online Anger Management Counseling
Beyond pursuing counseling in general, seeking anger management therapy online can make a real impact on your life.
- Enrolling in online anger management therapy is easy, and it can remain anonymous. Many people do not get therapy or the help they need because of stigma, geographic constraints, financial stresses, difficulty in scheduling, or other reasons. Online anger management counseling courses are straightforward from registration to completion. You fill out online forms or chat with a professional so they can gather information about your background and about what is currently bothering you. You can keep your therapy sessions as private as you wish.
- You're accountable for your progress. An online therapist will typically complete 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. A therapist can also give you worksheets that provide information and teach additional skillsso that you can make progress in between communications.
- You can change your overall wellbeing. Online courses can help you with greater self-awareness, provide healthy methods to handle frustration, and offer ways to relax and improve impulse control. When you feel the onset of a stressor that typically causes anger, you will have new tools from anger management therapy to help you express anger in a healthy way that avoids negative consequences.
- 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. Online therapy options like BetterHelp provide a 24/7 connection to a therapist. If you have an emergency, you will always have someone to talk with about your issues.
Remember that experiencing feelings of anger is common. A leading psychologist found that most people experience anger at least a few times a week, and 58 percent of anger episodes involve yelling or screaming. Feeling angry does not necessarily mean you’re doing anything wrong. But if you find yourself frequently feeling so angry that you resort to physical aggression, like throwing objects or breaking things, you may benefit from online anger management therapy, such as the flexible programs offered by BetterHelp.
The mental health professionals at BetterHelphave training and experience helping with anger issues. An online therapistcan work with you in several ways—video chats, phone calls, or messaging, all based on your preference and schedule. You can receive private, personalized treatment specially tailored to make you feel comfortable and supported. And rather than waiting to connect with a therapist in person, you can get started on BetterHelp right away. 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 getting help online, you can take several steps to limit your anger at any given time. One step is to evaluate yourself each time you feel angry to determine if you are acting and thinking rationally. Anyone can experience bouts of irrationality, but it is important to be able to determine whether you are feeling this way so that you can address it.
You can also try working out when you are feeling angry. This can help you physically expend the rage you are feeling without hurtinganyone else. It can also help you relax your muscles.
Another tactic for controlling anger is thinking about other things. If someone or something has made you angry, do your best to redirect your focus to things that don't make you feel that way, such as a pastime like watching television or a productive task like cooking a meal.
Sometimes, you can identify your triggers for feelings of anger. If you know certain things in your life always make you feel rage, see which ones you can stay away from. For example, if the customer service at a restaurant always leaves you feeling angry, order your food to go or choose a different place to dine.Avoiding triggers can lower your stress levels and your anger.
Getting online help for your anger management is accessible and simple. With so many ways to connect with people who can help you and learn to control your emotions in between sessions at home, you don’t need to feel like anger is inescapable. A truly fulfilling life in which anger doesn't hold you back is possible; you just need the right tools. Take the first step today.
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