Anger is a normal emotion that can be healthy. Utilizing anger management tips can help those with unhealthy anger manage their emotions. When anger becomes unhealthy, finding an anger management therapist or psychologist for your problematic anger can be beneficial. Anyone can use anger management services from a therapy professional.
Anger is both an emotional and physiological response. As a natural emotion, it can cause changes in body chemistry, leading to increased heart rate, elevated blood pressure, and the release of adrenaline and noradrenaline. If you experience an anger problem or behaviors that are challenging to control, consider seeking professional help from a qualified therapist.
Anger is an emotion akin to sadness, fear, and love. It can serve a purpose, such as assisting people in managing threats by providing the physiological and emotional responses necessary to confront dangerous situations, ensuring overall health and safety. Moreover, feeling angry may signal to someone that another person's behavior is unhealthy, helping them recognize when to end a relationship.
The intensity of the anger response can vary depending on the individual and the event that triggered it. Thoughts, memories, and past adverse experiences can be emotional causes or triggers for chronic angry outbursts involving conscious and unconscious processes. Additionally, stressful stimuli such as a new job, difficulties at work, or your car breaking down might cause anger and other negative feelings, potentially increasing the risk of mental health conditions if not properly addressed.
Recognizing unhealthy emotions in social situations
Anger might become a problem when an aggressive response does not serve the situation or urges you to express an unhealthy behavior. If you experience rage on a daily basis or due to minor stress, finding therapy can help you learn about yourself and even manage your medication for anger.
Anger management therapist and CBT
Therapists are non-judgmental and can provide a balance of wisdom, compassion, and listening skills to help you make sense of your emotions, thoughts, and behaviors. Anger management therapy can offer a safe space to address your anxiety, depression, or other feelings and can offer practical skills and self-control tips to manage anger. Utilizing cognitive behavioral therapy (CBT) and relaxation techniques, therapists can help you identify unhelpful thought patterns and practice skills to manage emotions effectively.
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Anger management therapists are licensed providers with experience treating various symptoms of mental health issues, mental health conditions, and emotional concerns. Therapists are trained to support various concerns, including anger management interventions.
If you're seeking anger management therapy for specific emotional concerns, there are various therapeutic approaches available to help you gain control over your anger and improve your well-being. Here are some types of therapy used:
Cognitive Behavioral Therapy (CBT) for anger management: CBT therapy teaches clients to modify negative thought patterns that contribute to intense anger.
Conflict resolution therapy for anger management: This type of therapy focuses on teaching individuals how to manage anger in relationships. This therapy can help individuals resolve conflicts in a healthy, productive manner.
Trauma-informed therapy and therapy techniques for anger management: Therapy focused on past trauma can help individuals understand how earlier experiences may contribute to current anger issues.
Family therapy or couples therapy for anger management: Family therapy helps to address how anger impacts family relationships and works toward healing and better communication.
Mindfulness-based therapy or mindfulness based cognitive therapy for anger management: Mindfulness therapy techniques are incorporated to help individuals stay calm and aware. This therapy is especially when experiencing intense feelings of anger.
Solution-focused therapy for anger management: This therapy emphasizes practical solutions and goal-setting. This therapy can help individuals deal with anger more constructively.
Types of therapists for anger management
If your uncontrollable anger affects your marriage or family, a professional marriage and family therapist (LMFT) specializing in anger management therapy works effectively to support everyone in the family as they understand how anger functions within the family unit. Whether your family opts to join you in therapy or you prefer to go to therapy alone, cognitive anger management therapy can help you find the tools to improve your relationships, treat anger, and mitigate the increased risk of a mental health condition. Here are a few other ways therapy might be able to assist you.
Addressing causes of anger with your therapist
An anger management therapist can do more than provide you with therapy techniques for managing your emotions. A qualified mental health specialist can help you understand the sources or psychological roots of your anger, common triggers, and other important information about being an angry person or a person who experiences anger frequently. For instance, if you commonly find yourself angry at work, you and your mental healthcare provider can discuss why work triggers distress and develop a unique treatment plan to help you avoid outbursts, negative thought patterns, violent behavior, or unwanted actions.
Understanding your past
A professional mental health therapist can also help you examine your life experiences and how they might contribute to your anger issues. Working through memories, relationships, negative events, or thought patterns can allow you a greater self-awareness to understand the root of anger.
Practicing impulse management
If you struggle to not follow through on angry behavioral urges, your counselor can teach you new skills and therapy techniques to calm yourself down or remove yourself from a situation or problem before reacting. Practicing and implementing impulse control with the support of a professional can allow you to understand the differences between an urge, an emotion, and behavior when you're feeling frustration arise.
Types of anger therapy
Various forms of therapy may be effective in treating emotional concerns. Cognitive-behavioral therapy (CBT) is commonly used to address chronic anger issues due to its approach to changing thoughts and beliefs to change behaviors.
Another method that may be used is psychodynamic therapy. This type of anger therapy uses self-reflection to help clients discover the potential root causes of anger and other symptoms or emotions.
At-home anger management
While you're in the process of seeking and obtaining professional help, you may also consider at-home anger management therapy techniques, including the following.
Box breathing
Breathing techniques can help you control your nervous system by allowing oxygen to circulate properly. Focusing on an exercise like box breathing could help you feel more in control of your body while you're upset. You can try it through the following steps:
Take a breath in for six seconds when you feel anger
Hold your breath for five seconds to reduce anger
Breathe out for six seconds
Hold your breath for six seconds
Repeat this therapy exercise until you start to feel more relaxed and less anger
Remove yourself from the situation to protect your mental health
As a short-term strategy, leaving a situation when you feel angry may help you control your emotions and avoid negative consequences. If you feel angry with friends or family, let them know you're going to step outside for a moment and try to wait until you feel less angry to come back to have the conversation.
Physical activity
Some people may find that partaking in healthy physical activity like running, stretching, or swimming can relieve feelings of anger. When exercising, your brain releases endorphins, often referred to as "happy chemicals," that can improve mood, physical health, and well-being.
Like a trainer at a gym may coach you through using exercise machines safely, a professional therapist can coach you on how to deal with anger safely. In anger therapy, you can learn ways to feel mentally and physically healthier over time. Therapists may utilize CBT techniques, stress inoculation training, or another type of anger management technique. The American Psychological Association has noted that excessive anger can lead to numerous adverse health outcomes over time, including decreased neurological functioning, high blood pressure, heart disease, memory loss, immune concerns, and digestive problems. Anger therapy with a trained mental health professionalcan allow those struggling with anger issues to care for their body and mind simultaneously.
Online anger support
Online anger therapy is a simple way to get help managing your anger without leaving home. It lets you talk to a caring counselor on your schedule so you can learn healthy ways to handle your emotions and improve your mental health.
Online therapy and mental health support to control angry feelings
There are multiple options when it comes to finding a mental healthcare provider, including anger management classes and support for other mental health issues and conditions. For example, online therapy can be a more discreet option for receiving anger management treatment from a mental health professional.
Online anger management therapy can be arranged around your life. Online anger management counseling is truly a lifesaver. In addition, you can use a nickname through some platforms, allowing you to receive treatment discreetly. One study on internet-based interventions for anger and aggression found it as effective as in-person therapy. If you're interested in trying online anger management therapy, consider signing up through a platform like BetterHelp, which allows you to match with a counselor within 48 hours.
Takeaway
Anger can be a challenging emotion to manage alone. If you’re someone who experiences anger issues, you may first want to rule out potential underlying health problems that may be contributing to your anger and then consider working with a therapist to address your concerns. Support is available through many forms of anger management therapy, including online therapy. If you're looking for a provider in your area, you can also consider asking your primary care doctor for a referral. Regardless, reaching out to a licensed therapist can get you started on reducing anger's impact on your life.
Frequently asked questions
Read more below for answers to questions commonly asked about this topic.
What is the best anger management therapy?
Cognitive behavioral therapy (CBT), which involves cognitive restructuring to examine and change thinking patterns, is largely seen as the leading therapy type for emotional management. But, a range of other therapist approaches may also be useful, such as psychodynamic therapy, assertiveness training, Beck’s cognitive therapy, and group therapy. Discover more recommended types of therapy for anger below:
An anger management therapist can help an individual who is experiencing uncontrolled or persistent rage by equipping them with healthier methods for navigating difficult thoughts and emotions. In therapy sessions for anger management, symptoms of unhealthy emotion are often tackled head-on by identifying triggers and learning how to solve problems in healthy ways. A therapist may also be able to identify other mental health conditions that potentially contribute to these problems, and help you heal interpersonal relationships that may have been impacted by your behavior.
What are the three types of anger?
There are many different types of anger, but three types: passive-aggressive, open-aggressive, and assertive. Other types can include chronic, destructive, overwhelmed, and more.
Do I need anger management therapy for my mental health?
It is not unusual to feel frustrated at times, but if previous experience showsthat rage is disrupting your work, relationships, or other aspects of life, seeking an anger management therapist can be beneficial for both coping with emotions and improving overall well-being. There are also other ways to work on managing your emotions on your own, including breathing exercises, physical activity, and meditation.
What causes emotional regulation issues?
Anger can have a variety of causes, including enraging events, situations, and thoughts and memories of a traumatic previous experience as a child or young adult. In some cases, rage could be connected to mental disorders such as intermittent explosive disorder, oppositional defiant disorder, and borderline personality disorder.If these issues are negatively impacting your life, seeking anger management treatment through evidence-based approaches like CBT or psychodynamic therapy can greatly improve mental health and quality of life.
Is anger a type of depression, and does it affect people with bipolar disorder?
Anger is not a type of depression, but in some cases, irritability could be a symptom of depression. It can also be a possible symptom of bipolar disorder.
Can I help someone with anger management?
You can suggest that they seek professional help from a therapist, try relaxation techniques, visit a support group, and find other ways to cope with difficult emotions.
The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
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