Anger Management Counseling Techniques To Control Rage

Medically reviewed by Andrea Brant, LMHC
Updated March 14, 2023by BetterHelp Editorial Team

Content Warning: Please be advised that this article mentions substance use, violence, and other potentially triggering subjects. Read with discretion. 

Anger can be a powerful emotion with the potential to affect anyone, regardless of their personality. It might 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. 

Anger Can Get Out Of Control Fast – Don’t Let It

What Is Anger Management Counseling?

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. One of the benefits of anger management counseling is that you will feel better after each session.

There are many forms of anger management therapy. For example, you can try one-on-one sessions or group 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 Counseling?

Anger is a normal human 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 anger negatively affects your relationships.

  • Those around you have raised concerns about the frequency or level of your expressions of anger.

  • You have tried to manage anger with substance use. 

  • You are experiencing physical symptoms like headaches, high blood pressure, 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 become aggressive or violent toward someone else.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources.

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 intense emotions. 

Benefits Of Anger Management Techniques

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 confronted by a situation that makes you angry

  • Developing your self-control so you can delay your anger and use the coping mechanisms you've learned

  • Improving your overall physical and emotional health

  • Helping you rebuild current relationships and form healthy relationships in the future

In anger management counseling, you can learn emotional control, self-care, and relaxation techniques. A few standard techniques may include breathing exercises and imagery. 

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. 

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.

Below are a few approaches you might learn through anger management counseling:

  • Physical Activity: Expressing and using angry energy by running, dancing, walking, or exercising.

  • Releasing Tension: Whether through crying or journaling your angry thoughts, you can learn to act on 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.

  • Finding A Listening Ear: Someone willing to listen nonjudgmentally, 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. 

  • 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: Meditation or mindfulness practices may allow you to step away from your anger and assess how you want to respond. 

  • Letting Go: Anger might persist after an inciting incident has stopped. 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.

Anger Can Get Out Of Control Fast – Don’t Let It

Counseling Options 

Whether you're experiencing frequent bouts of rage, simmering anger over past events, or both, you're not alone; anger can be a natural and healthy emotion at times. However, if your anger leads to behaviors that impact your health or relationships, you may benefit from seeking help via in-person or online anger management therapy. 

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, you can try a therapy platform like BetterHelp. The mental health professionals at BetterHelp are experienced in treating anger management issues, and there are over 30,000 therapists available to offer support. 


Managing anger can be challenging independently. You're not alone in your experiences, and reaching out for help may allow you to connect with others healthily while learning unique skills personalized to your symptoms or needs. Consider reaching out to a licensed therapist for further guidance and support. 

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