Anger Management Hotlines: What You Need To Know To Get Help
Anger is a healthy emotion that serves an evolutionary purpose. Feeling angry can be positive when it motivates you to make positive changes, stand up for yourself, or escape dangerous situations. However, when anger motivates unhealthy, abusive, or dangerous behavior, it might value you to reach out for support. If you feel out of control or don't know how to control your anger, consider seeking a resource like an anger management hotline.
What is healthy anger?
The American Psychological Association defines anger as "an emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong." Anger as an emotion can motivate individuals to know when they've been wronged or need to take action to defend themselves. Being hurt emotionally, physically, or mentally are often causes of anger.
Feeling anger in response to an apparent stimulus is often your body and brain's collaborative way of letting you know the situation may be unhealthy. It can allow you to reach out to others involved and constructively express how you feel to rectify the situation together. Open conversations, deep breathing, or relaxation techniques might quickly reduce anger. In addition, clear verbal communication, journaling, or exercise can be practical coping skills.
What is unhealthy anger?
Unhealthy anger is related more to the behavior following it than the emotion itself. When you feel angry and act in ways that harm yourself or others, you might be experiencing unhealthy anger-motivated behaviors. In some cases, people may react with unhealthy behaviors in a situation that seems disproportionate to the level of anger or the intensity of the behavioral response.
A person who experiences these outbursts may react this way in response to slight infractions or displeasures. Unhealthy anger can cause embarrassment or shame, damage or destroy relationships, and harm one's mental and physical health. It can also lead to or worsen abusive situations.
What is an anger management hotline?
If you are experiencing rage or severe anger, Safe Horizon is one hotline to keep on hand. Safe Horizon can connect you with anger management counseling and other services with a stated mission of providing support, preventing violence, and promoting justice. Safe Horizon's 24-hour hotline is reachable by calling 1-800-621-HOPE (4673). Consider saving this number in your contacts if you need it.
Local hospitals or universities may also be able to help you find support groups and programs for anger management. These organizations may also offer support group meetings that can allow you to get professional help. Larger groups and organizations may have professionals offering group counseling or one-on-one sessions for a cost.
Look online for information specific to your city, state, or region. You may be able to find a free anger management class and additional anger management services and hotlines available in your area. These searches can help you to understand your options better, as well as find other people who are facing similar struggles.
A few other potential anger management resources include the following:
- The National Anger Management Association (NAMA)
- The American Association of Anger Management Providers (AAAMP)
- Emotions Anonymous (A 12-step program for people experiencing difficulty with anger, anxiety, grief, depression, and other emotional difficulties)
How can a hotline or anger management therapist help?
Hotlines and anger management organizations may offer support for emergencies or a short-term need for resources to find continued support. However, if you're looking for long-term guidance, try contacting a mental health professional. Providing details about your anger-motivated behaviors to a trusted mental health professional can help you build new behavioral patterns.
If you're experiencing a crisis, contact a hotline for support before talking to a therapist. They may help you better understand what you're experiencing, where to find local resources, and how to remove yourself from the situation causing distress. When feeling extreme or unpredictable anger, a hotline advocate can offer clarity and help you explore the potential of anger to motivate you positively instead of negatively.
If you choose to connect with a licensed therapist afterward, they can help you determine what events commonly cause your anger so you can recognize and respond to them before you feel angry. Speaking with an unbiased professional can also be instrumental in realizing what causes feelings of anger to arise, as they may be able to see areas of your life that you struggle to connect with due to your anger.
Talking to an anger management counselor online
Therapy is often instrumental in helping individuals learn to manage their anger, and online therapy, like the service provided by BetterHelp, is often flexible, affordable, and effective.
The American Psychological Association describes three practical approaches therapists often take to treat anger issues: progressive relaxation, cognitive therapy, and skill development. Clients can partake in these types of therapy online through phone, video, or live chat sessions with their therapist. In addition, they may be able to receive 24/7 access to messaging their therapist, allowing them to reach out during an anger episode.
Online therapy can be arranged around your life; without transportation to an appointment and has been found more affordable than face-to-face alternatives. Some studies have found that online therapy can reduce aggression and anger in clients with results similar to face-to-face methods.
Counselor reviews
"Deborah was amazing, she’s helped me find ways to deal with my anger issues and self esteem issues that I’ve carried for most of my life in such a short amount of time. I would recommend her to anyone who struggles with these same issues. I knew I wasn’t a lost cause but I never thought Deborah would help me learn to deal with them and solve these problems so quickly. She’s definitely amazing at her job. 10/10 recommend."
I tried seeking therapy for quite sometime and after not finding a therapist that was right for me I decided to give up. Just as I had decided this, my counselor Ledy Cruz was sent to me! Like a true blessing! She helped me more than she knows. She listened so well, made me feel so comfortable with her and helped me identify all of the factors that were causing my anger and negative emotions. She recommended great books and sent me amazing worksheets that also helped tremendously in my personal development. I will be forever thankful to her for her help! Thank you Ledy!
Takeaway
Who do I call when I am angry?
Some people have a trusted friend or family member they can call and talk to when they feel angry or upset. Your therapist or psychiatrist might also have ideas to offer, whether it’s calling them when you need to or calling another provider or organization they can recommend. If you’re experiencing a mental health crisis or emotional distress, you can call 988 for free support 24/7.
Who can I talk to if I have anger issues?
A therapist or counselor is usually a helpful person to turn to if you’re experiencing challenges related to anger. They can help you get to the root of this emotion, recommend treatment for any mental health conditions you may be experiencing, and equip you with healthy coping mechanisms for your feelings.
Unmanaged, intense, persistent anger has the potential to result in hurt feelings, damaged relationships, and other consequences for your partner, family, children, friends, coworkers, or others around you—and it can harm your own health and well-being too. That’s why seeking the support of a mental health professional can be paramount.
How can I calm my anger fast?
Experimenting with various ways of calming your anger can help you figure out what works best for you. Some strategies to try include engaging in deep breathing, walking away from the situation, counting slowly, visualizing a relaxing scene, and repeating a calming phrase such as “Slow down” or “Take it easy.”
Is there help for someone with anger issues?
Yes; a therapist or counselor is often a valuable resource for someone who is experiencing challenges related to anger. They can help you identify the root of your feelings, learn new ways of managing them, and engage in positive coping strategies for better emotional management overall. If you’re feeling anger as a result of a mental health condition, they can also support you in addressing your symptoms.
Are anger issues a mental disorder?
Anger is a natural human emotion. Even intense or problematic anger may not necessarily be a sign of a mental illness, but rather a lack of healthy coping techniques and emotional control. That said, some mental health conditions do commonly have anger as a symptom.
For example, people living with depression may frequently feel irritable. People living with post-traumatic stress disorder (PTSD) may feel on edge and have trouble controlling anger when they feel it. People with intermittent explosive disorder could experience frequent episodes of anger where they lose control. Seeking the help of a mental health professional is generally recommended if you suspect you may be experiencing signs of a mental health condition, or if you’re having trouble coping with anger for any other reason.
Why do I get angry so easily?
There are many different reasons one person may be quicker to anger than another. Personality differences could play a role, as could the methods for handling anger that a person was exposed to during their upbringing. High stress levels could make a person get angry more easily, as could certain mental health conditions like depression or post-traumatic stress disorder (PTSD).
There are also certain mental illnesses in which a short fuse or frequent angry outbursts tend to be a key symptom, such as intermittent explosive disorder. Regardless of the reason, you can get support with anger-related challenges from a therapist or counselor.
When should I get help for anger?
It’s generally recommended that you seek support for anger-related challenges when your anger begins to cause you distress and/or negatively impact your life. So if it’s concerning you or affecting your job, relationships, or well-being, speaking with a licensed therapist or anger management specialist could be a helpful next step.
Do I need anger management or therapy?
Meeting with a therapist first could help you decide what the best course of action might be for your unique situation. For example, they might suggest that you engage in regular therapy and join an anger management support group, or some other course of treatment that they believe would work best for you.
Why do I cry when I get mad?
If the situation that made you angry also made you feel hurt or threatened, tears could result from this mix of emotions. In addition, the emotion of anger causes certain chemicals to be released in the body, which could potentially trigger the release of tears as well. Finally, in many Western cultures, those socialized as women are often taught that anger is an unacceptable emotion for them to express, so these individuals may have learned or even been forced from a young age to let their emotions out in other forms—such as by crying.
How do I stop stress and frustration?
There are many different coping mechanisms you can use to calm yourself down when you feel stressed or frustrated. The box breathing technique—breathe in for four counts, hold for four, release for four, then repeat the whole cycle two to three times—is one that many people find useful. You could also journal about your feelings, call a trusted friend, go for a walk, leave the situation to take a break, or repeat a soothing mantra to yourself. If you’re looking for more support in managing stress and frustration, you might consider meeting with a therapist.
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