Anger Management Guide – Have you ever been in a heated exchange that went up in flames? Does your anger feel like a wildfire that’s impossible to contain? You’re not alone. Unchecked fury is a universal issue many grapple with, and in today’s high-stress world, it’s more prevalent than ever. In this article, we will deeply understand this mighty emotion and how to tame it. Buckle up as we navigate the tumultuous seas of temper, using our practical guide, ‘Harnessing Heat: A Practical Anger Management Guide’, as our compass.
Understand anger – a common human emotion
Anger is as much a part of human existence as joy, sadness, or fear. Like any other emotion, it serves a purpose – often alerting us to perceived threats or injustices. However, when we allow anger to get the upper hand, it can quickly turn destructive, wreaking havoc on relationships, mental well-being, and even physical health. So, how do we tame this fiery beast?
Anger Management – transforming anger into a positive force
in the heat of the moment
Picture this: you’re driving home after a long day, and suddenly a reckless driver cuts you off. Your pulse quickens, your cheeks flush, and a hot wave of anger washes over you. Sound familiar? It’s an automatic response, rooted in our primal “fight or flight” instinct. Our brains are wired to react first and think later, especially when we perceive a threat[^1^]. This quick-fire reaction was handy for our ancestors facing real, life-threatening dangers, but it often just gets us into hot water in the modern world.
“Cooling down” is the key to anger management / anger management
Being able to ‘keep your cool’ when the heat is on is the cornerstone of anger management. It’s not about suppressing anger – that’s like trying to put a lid on a pressure cooker; eventually, it’s going to blow. It’s about learning to express it in healthier, more constructive ways. Enter: the art and science of anger management.
The science and art of anger management
Effective anger management lies in understanding the physiological and psychological underpinnings of anger, and then applying strategies to manage it effectively. While it may seem like a Herculean task, especially when you’re in the grip of fury, it’s definitely achievable. And remember, practice makes perfect!
When anger strikes, it activates the amygdala, a part of the brain responsible for emotions. It also triggers the release of adrenaline and noradrenaline – the hormones that prepare the body for ‘fight or flight.’ This can lead to physical symptoms like a racing heart, tense muscles, and quickened breathing[^2^]. Understanding this physiology is the first step in anger management.
Anger management strategies
Here are some practical anger management strategies:
Deep breathing: This can help counteract the physical symptoms of anger by triggering a relaxation response.
Progressive muscle relaxation: This involves tensing and then releasing each muscle group, promoting physical relaxation.
Cognitive restructuring: This is about changing the way you think. Instead of thinking, “Everything’s ruined,” you might say, “This is frustrating, but it’s not the end of the world.”
Problem-solving: If your anger is caused by a specific problem, work on solutions.
Using ‘I’ statements: Instead of saying, “You never listen to me,” say, “I feel frustrated when I’m not heard.”
Humor: Lightening up can help diffuse tension. Just be careful not to use
The importance of controlling anger and developing ways to deal with anger
In the swirling tempest of modern life, anger is an emotion that often gets the better of us. The need for anger management therapy, therefore, is a pressing issue for many, and it’s not just about preventing heated exchanges or fisticuffs. It goes deeper than that; it’s about fostering better personal relationships, enhancing professional growth, and improving physical and mental health. Let’s take a closer look at why anger management therapy is the need of the hour.
Anger control – a personal, social, and professional necessity
Dealing with anger in the interpersonal field
Do you remember the last time you let anger get the better of you? Can you recall the fallout? There’s no denying that unchecked anger can create cracks in personal relationships. Words spoken in the heat of the moment can leave lasting scars, even when apologies follow. We can save our relationships from these destructive episodes by controlling and expressing anger appropriately.
Anger management in the social sphere
Individuals who manage their anger well are seen as approachable, trustworthy, and reliable socially. They’re the people you can count on to remain level-headed during a crisis, the ones who maintain harmony in a group.
The benefits of successful anger management spill over into professional life too. It’s not hard to see why. In the workplace, tempers can flare over issues big and small, and unchecked anger can hamper collaboration and productivity. Plus, let’s face it, nobody wants to work with someone who’s constantly blowing their top. On the flip side, an individual who demonstrates good anger management skills is seen as a leader, a team player, and a valuable asset to the organization.
The mental and physical cost of uncontrolled anger
Uncontrolled anger doesn’t just wreak havoc externally; it takes a toll on our health as well. Studies have linked excessive anger to a myriad of health issues, including hypertension, cardiovascular disease, digestive problems, and even decreased immunity1. It’s like letting an invisible wildfire rage within your body, silently causing damage.
The impact on mental health is equally alarming. Anger can lead to stress, anxiety, depression, and even substance abuse2. Furthermore, individuals who struggle with anger often experience feelings of guilt and regret after an outburst, leading to a damaging cycle of negative emotions.
In short, effective anger management is more than just a strategy to avoid conflict – it’s a crucial component of a healthy lifestyle. Don’t lose hope if your anger feels like a volcano ready to erupt. Anger management therapy can provide the tools and strategies to cool the lava and bring back the tranquility. Stay tuned as we delve deeper into how this process works in the next section.
Footnotes – handling anger
Suls, J., & Bunde, J. (2005). Anger, anxiety, and depression as risk factors for cardiovascular disease: the problems and implications of overlapping affective dispositions. Psychological Bulletin, 131(2), 260–300.
Novaco, R. W. (2010). Anger and psychopathology. In M. Potegal, G. Stemmler, & C. Spielberger (Eds.), International handbook of anger (pp. 465-497). Springer.
The Integral Role of a Therapist in Anger Management
Navigating the turbulent seas of anger is no easy feat, and that’s where a professional comes in. A therapist specialized in anger management acts like a lighthouse, guiding individuals through the fog of fury towards calmer shores. Let’s delve deeper into how these seasoned professionals can make a world of difference in anger management.
How Can a Therapist for Anger Management Help?
Imagine trying to solve a complex puzzle without a reference picture. Frustrating, right? That’s where an anger management therapist comes in—they provide the ‘picture’ to help you make sense of your feelings.
A therapist’s role isn’t to wave a magic wand and make the anger disappear. Instead, they work with you to understand the root cause of your anger and develop strategies to manage it effectively. Using various therapeutic techniques, they can help you recognize early signs of anger, and teach you how to respond in a controlled, healthy manner.
They also provide a safe, non-judgmental environment for you to express and explore your feelings. This in itself can be a relief, especially if you’ve been bottling up your emotions. Plus, therapists can help identify any underlying issues, such as anxiety, depression, or past trauma, that might be fueling your anger1.
Case Studies: The Effectiveness of Anger Management Therapists
Illustrative Examples: The Transformative Impact of Anger Management Therapy
To provide a clearer understanding of the pivotal role therapists play in managing anger effectively, let’s delve into illustrative examples:
Example 1: John’s Journey to Anger Management
John, a high-ranking business executive, was grappling with chronic irritability and frequent outbursts at his workplace. Following a particularly intense confrontation with a colleague, he acknowledged the need for professional assistance. Engaging with an anger management therapist, John embarked on a journey of self-discovery. He learned to identify his triggers, such as high-stress scenarios and perceived slights, and was introduced to relaxation techniques along with cognitive restructuring methods. Over several months, John experienced a notable enhancement in his stress management capabilities and in sustaining professional relationships.
Example 2: Jane’s Path to Regaining Control
Jane, a single mother raising three children, often felt overwhelmed, leading to frequent episodes of anger directed at her children. Recognizing the negative effects her temper was having on her family dynamics, she sought therapeutic support. Her therapist played a crucial role in helping her connect her anger with underlying feelings of being overwhelmed. Through the introduction of problem-solving techniques and self-care practices, Jane learned to manage her stress better and, consequently, her anger.
These examples underscore the significant and positive changes that can occur through engaging with an anger management therapist. It’s important to remember that the journey to managing anger is deeply personal. The therapy outcomes can vary greatly, influenced by factors such as the individual’s readiness to change, the therapist’s expertise, and the specific nature of the anger challenges being addressed.
Footnotes
Deffenbacher, J. L., Dahlen, E. R., Lynch, R. S., Morris, C. D., & Gowensmith, W. N. (2000). An application of Beck’s cognitive therapy to general anger reduction. Cognitive Therapy and Research, 24(6), 689–697.
Novaco, R. W. (2010). Anger and psychopathology. In M. Potegal, G. Stemmler, & C. Spielberger (Eds.), International handbook of anger (pp. 465-497). Springer.
DiGiuseppe, R., & Tafrate, R. C. (2003). Anger treatment for adults: A meta-analytic review. Clinical Psychology: Science and Practice, 10(1), 70–84.
Exploring Various Types of Anger Management Therapy
The world of therapy offers a diverse toolbox to tackle anger issues. Each approach has unique strengths, from cognitive-behavioral therapy and mindfulness-based methods to dialectical behavior therapy. Let’s dive deeper into these varied therapeutic landscapes and discover how they can aid us in managing our anger.
Cognitive-behavioral therapy (CBT) for Anger Management
CBT is a powerful therapeutic technique commonly used in anger management1. It revolves around the understanding that our thoughts, feelings, and behaviors are intimately connected. By changing maladaptive thought patterns, we can consequently alter our emotional responses and behaviors.
A CBT therapist might help you identify anger-provoking thoughts, challenge their accuracy, and replace them with more balanced perspectives. For example, instead of thinking, “Everyone’s against me,” you might learn to think, “I’m having a tough day, but it’s not a reflection of my worth or how others perceive me.” Over time, these new ways of thinking can lead to a reduction in anger and healthier behavior.
Mindfulness-Based Anger Management Therapy
In mindfulness-based therapy, the focus is on the present moment. It involves acknowledging your emotions, including anger, without judgment or the need to act on them. It’s about learning to sit with your anger, observing it like a cloud passing in the sky, neither suppressing it nor letting it explode.
In sessions, a therapist might guide you through mindfulness exercises, such as focused breathing or body scans, to help develop this skill. The goal? Creating a space between the trigger and your reaction allows you to respond to anger more consciously and constructively.
Dialectical Behavior Therapy (DBT) for Anger Management
DBT is a type of cognitive-behavioral therapy that combines traditional cognitive techniques with elements of mindfulness and acceptance. This therapy is particularly useful for those who experience intense emotions, including anger.
A DBT therapist might teach you skills like distress tolerance (how to tolerate stressful situations without reacting impulsively) and emotion regulation (how to change unwanted feelings, such as excessive anger). It’s about striking a balance, or a ‘dialectical’, between accepting your emotions and changing unhelpful behaviors.
Emerging Therapy Techniques for Anger Management
As the field of therapy evolves, newer techniques are emerging on the horizon. These include therapies that incorporate virtual reality, biofeedback, and even art and drama. While more research is needed to establish their efficacy in anger management, these innovative approaches offer promising potential for the future.
Footnotes
Beck, R., & Fernandez, E. (1998). Cognitive-behavioral therapy in the treatment of anger: A meta-analysis. Cognitive Therapy and Research, 22(1), 63–74.
Singh, N. N., Lancioni, G. E., Winton, A. S. W., Singh, J., Curtis, W. J., Wahler, R. G., & McAleavey, K. M. (2007). Mindful parenting decreases aggression and increases social behavior in children with developmental disabilities. Behavior Modification, 31(6), 749–771.
Chapman, A. L. (2006). Dialectical behavior therapy: Current indications and unique elements. Psychiatry (Edgmont), 3(9), 62–68.
Guidance on Selecting the Right Anger Management Therapist
Choosing a therapist for anger management can feel like a daunting task. However, with careful research, self-reflection, and asking the right questions, you can find a professional who fits your needs well. Let’s explore some tips to guide you in your search.
Tips on Finding an Effective Anger Management Therapist טיפים שיעזרו לכם למצוא מטפל מומלץ בטיפול בכעסים עבורכם
An effective therapist for anger management should be someone with whom you feel comfortable discussing your thoughts and feelings1. Here are a few tips to help you find the right professional:
Research their qualifications: Look for a licensed professional who is trained and experienced in anger management therapy. This could be a psychologist, psychiatrist, social worker, or a counselor with a specialization in anger management.
Ask for recommendations: You might get useful referrals from your primary healthcare provider, a trusted friend, or family member.
Read reviews and testimonials: These can provide insight into the therapist’s effectiveness and how they interact with clients.
Questions to Ask Potential Therapists
Choosing a therapist isn’t a one-size-fits-all situation, and ensuring the therapist aligns with your unique needs is crucial. Here are some questions you might ask:
What experience do you have in anger management therapy?
What techniques or therapy types do you typically use for anger management?
How do you measure progress in therapy?
How do you handle situations when a client becomes angry during a session?
What do you think is the most challenging aspect of anger management therapy?
Their answers should give you a sense of their approach, experience, and philosophy.
Understanding the Roles and Qualifications of Anger Management Therapists
An anger management therapist is a trained professional whose role involves helping clients understand their anger, identify triggers, and learn coping strategies. They might use a variety of techniques including CBT, mindfulness-based therapy, or DBT, depending on their training and what they believe will be most effective for the client.
Qualifications for these therapists vary by their professional title and the regulations of the region in which they practice. Generally, they should hold at least a master’s degree in psychology, counseling, social work, or a related field, and be licensed to practice by a recognized professional board.
Footnotes
Norcross, J. C., & Wampold, B. E. (2018). A new therapy for each patient: Evidence-based relationships and responsiveness. Journal of Clinical Psychology, 74(11), 1889–1906.
Deffenbacher, J. L., Oetting, E. R., & DiGiuseppe, R. (2002). Principles of empirically supported interventions applied to anger management. The Counseling Psychologist, 30(2), 262–280.
A Sneak Peek into Anger Management Therapy Sessions
Stepping into anger management therapy for the first time might feel like venturing into uncharted territory. But don’t fret! Knowing what to expect can ease your anxiety and empower you to engage in the therapeutic process fully. Let’s delve into what a typical session might look like, the techniques employed, and the possible outcomes of this journey.
The Typical Structure of an Anger Management Therapy Session
While each therapy session can vary based on the therapist’s approach and the client’s needs, a typical session often follows a structured format.
Check-in: The session begins with a brief check-in, where you discuss your experiences since the last meeting, any notable instances of anger, and your emotions about them.
Review and practice of skills: The therapist might review techniques discussed in previous sessions and guide you to practice them in the current session.
New content: The therapist introduces new strategies or concepts related to anger management. This could include identifying triggers, modifying thought patterns, or teaching relaxation techniques.
Application and planning: The final part of the session often involves discussing how to apply the new skills in real life, and planning for the week ahead.
Techniques and Exercises in Anger Management Therapy
Therapists use a range of techniques to assist with anger management, some of which include:
Cognitive restructuring: You learn to identify and change unhelpful thoughts that might lead to anger2.
Relaxation techniques include deep breathing, progressive muscle relaxation, and visualization exercises to help you calm down when you start to feel angry.
Mindfulness exercises: These exercises can help you focus on the present moment and your bodily sensations, creating space between feeling anger and reacting to it.
Realistic Expectations and Outcomes from Therapy
Therapy isn’t a quick fix, and managing anger is a process that requires patience. You might not notice significant changes immediately, but over time, therapy can lead to a better understanding of your anger and improved coping strategies4.
Outcomes can include reduced frequency and intensity of anger episodes, improved communication skills, better stress management, and increased well-being. Remember, the key to successful therapy is a strong therapist-client relationship and your commitment to the process.
Footnotes
DiGiuseppe, R., & Tafrate, R. C. (2007). Understanding anger disorders. Oxford University Press.
Beck, R., & Fernandez, E. (1998). Cognitive-behavioral therapy in the treatment of anger: A meta-analysis. Cognitive Therapy and Research, 22(1), 63–74.
Singh, N. N., Lancioni, G. E., Winton, A. S. W., Singh, J., Curtis, W. J., Wahler, R. G., & McAleavey, K. M. (2007). Mindful parenting decreases aggression and increases social behavior in children with developmental disabilities. Behavior Modification, 31(6), 749–771.
Deffenbacher, J. L., Oetting, E. R., & DiGiuseppe, R. (2002). Principles of empirically supported interventions applied to anger management. The Counseling Psychologist, 30(2), 262–280.
Success Story: Journeying through Anger Management Therapy
Deep Dive: Personal Transformations through Anger Management Therapy
In the realm of therapy, some stories stand out for their profound impact on individuals’ lives, showcasing their battles with anger and their journey towards mastering it. Below, we delve into a deeply personal narrative that exemplifies the transformative power of anger management therapy, presented through the lens of a reflective conversation.
Jane’s Profound Transformation through Cognitive-Behavioral Therapy
Imagine sitting across from Jane, a high-level executive whose career was nearly derailed by her struggle with anger. She recounts her therapeutic journey with a sense of introspection that immediately draws you in. “There was a point where I felt completely at the mercy of my anger,” Jane begins. “It was as if I was watching myself from the outside, powerless to stop the wave of emotion.”
Jane’s turning point came with Cognitive-Behavioral Therapy (CBT), a methodical approach that challenged her to confront the roots of her anger. She describes the experience with vivid clarity, “CBT wasn’t just about managing anger; it was about understanding it. I learned to dissect my thoughts, to see the irrational beliefs fueling my reactions.”
Her voice softens as she shares the impact of these revelations, “I remember the moment I realized I had control. It wasn’t overnight, but I felt a little more like myself with each session. Not the ‘ticking time bomb’ version, but the leader I aspired to be—calm, rational, compassionate.”
Jane’s story isn’t just about the struggle with anger; it’s a narrative of rebirth. “CBT gave me a second chance at my career, but more importantly, at life. I’ve found a sense of peace I didn’t know was possible. My professional and personal relationships are stronger because I learned to communicate from a place of understanding, not frustration.”
Reflecting on the Journey
Jane’s experience underscores a critical message: the journey through anger management therapy is deeply personal, and yet universally resonant. It’s about more than just quelling the storm of anger; it’s about rediscovering oneself and forging deeper connections with others.
Her narrative is a testament to therapy’s power to change lives and transform them. “If there’s one thing I’d share with anyone standing where I once was, it’s this: the path through anger is challenging but incredibly rewarding. You’ll discover strengths you never knew you had and learn to see the world, and yourself, in a new light.”
Through Jane’s story, we’re reminded of the transformative potential of therapy. It’s a journey that requires courage, commitment, and the willingness to confront the deepest parts of ourselves. But as Jane’s story beautifully illustrates, it’s a journey well worth taking.
Footnotes
Beck, R., & Fernandez, E. (1998). Cognitive-behavioral therapy in the treatment of anger: A meta-analysis. Cognitive Therapy and Research, 22(1), 63–74.
Singh, N. N., Lancioni, G. E., Winton, A. S. W., Singh, J., Curtis, W. J., Wahler, R. G., & McAleavey, K. M. (2007). Mindful parenting decreases aggression and increases social behavior in children with developmental disabilities. Behavior Modification, 31(6), 749–771.
Chapman, A. L. (2006). Dialectical behavior therapy: Current indications and unique elements. Psychiatry (Edgmont), 3(9), 62–68.
FAQ’s – Frequently Asked Questions about Anger Management Therapy
Anger management therapy is a journey filled with learning and self-discovery. It’s only natural to have questions about the process. Let’s tackle some of the most frequently asked ones.
What should I expect in my first anger management therapy session?
Your first session, often called an ‘intake session,’ will likely be a time for your therapist to gather information about you and your relationship with anger1. You might discuss your reasons for seeking therapy, your expectations, and any specific incidents that have prompted you to seek help. It’s also an opportunity for you to assess your comfort with the therapist.
How long will I need therapy for anger management?
The duration of therapy depends on various factors, including the severity of your anger issues, the frequency of sessions, and your progress. While some individuals might notice improvements after a few months of weekly sessions, others may require longer-term therapy.
What can I do to help myself outside of therapy sessions?
Self-care activities can complement your therapy sessions. These can include regular exercise, maintaining a balanced diet, ensuring sufficient sleep, and practicing relaxation techniques such as deep breathing and mindfulness. Journaling about your feelings and triggers can also provide helpful insights.
How will I know if therapy is working?
Successful therapy often results in a noticeable change in how you experience and express anger. This could mean fewer episodes of anger, less intense reactions, improved relationships, better stress management, and a general increase in quality of life. However, remember that change takes time, and it’s important to be patient with the process.
Can I manage anger without a therapist?
While self-help strategies can be beneficial, if your anger is causing distress or interfering with your daily life, it’s advisable to seek professional help. A therapist can provide tailored strategies, offer objective feedback, and support you through your journey of managing anger.
Footnotes
Howells, K., & Day, A. (2003). Readiness for anger management: Clinical and theoretical issues. Clinical Psychology Review, 23(3), 319–337.
Deffenbacher, J. L., Dahlen, E. R., Lynch, R. S., Morris, C. D., & Gowensmith, W. N. (2000). An application of Beck’s cognitive therapy to general anger reduction. Cognitive Therapy and Research, 24(6), 689–697.
Howells, K., Day, A., Bubner, S., Jauncey, S., Williamson, P., Parker, A., & Heseltine, K. (2002). Anger management and violence prevention: Improving effectiveness. Trends & Issues in Crime and Criminal Justice, (227), 1–6.
Tafrate, R. C., Kassinove, H., & Dundin, L. (2002). Anger episodes in high- and low-trait-anger community adults. Journal of Clinical Psychology, 58(12), 1573–1590.
Novaco, R. W. (2010). Anger and psychopathology. In M. Potegal, G. Stemmler, & C. Spielberger (Eds.), International handbook of anger: Constituent and concomitant biological, psychological, and social processes (pp. 465–497). Springer.
Conclusion: The Road Ahead with Anger Management Therapy
In the realm of emotions, anger is as valid and human as any other. However, when it spirals out of control, it can create havoc in our personal, social, and professional lives. That’s where the importance of therapy for anger management comes into play—it’s an essential tool not just to tame the raging fires, but also understand their source.
It’s a journey of self-discovery and change that can dramatically improve your quality of life, relationships, and self-esteem. The role of a therapist in this journey is integral—they’re the guiding light that can help navigate through the tumultuous waves of anger towards a calmer shore.
The transformative power of anger management therapy is best reflected in the real-life experiences of individuals who have reclaimed control over their anger. It’s never too late to seek help and begin your transformation journey.
Remember that you’re not alone if you’re grappling with uncontrolled anger. Numerous therapy techniques and highly skilled anger management therapists are available to support you. Don’t hesitate to reach out and take the first step towards change.
As American author Roy T. Bennett stated, “Anger does not solve anything; it builds nothing, but it can destroy everything.” But remember, with the right help, it’s completely within your power to take control of your anger and build a brighter, calmer future.
Resources and Next Steps: The Path to Better Anger Management
“Anger: Wisdom for Cooling the Flames” Thich Nhat Hanh 1.
“ACT on life not on anger: The New Acceptance and Commitment Therapy Guide to Problem Anger” מאת Georg H. Eifert, Matthew McKay, and John P. Forsyth [^26^ ].
Embarking on your anger management journey is a big step, and having the right resources can make the process smoother and more effective. Let’s take a look at some useful resources and next steps you might consider.
Finding a Therapist
The American Psychological Association’s Psychologist Locator is a great tool to find a therapist suited to your needs. You can search by area of specialty, location, and even insurance.
For those in the UK, the British Association for Counselling and Psychotherapy’s Therapist Directory can be an invaluable resource.
For Further Understanding:
“Anger: Wisdom for Cooling the Flames” by Thich Nhat Hanh offers Buddhist-inspired insights and practical exercises to transform anger into compassion.
“ACT on life not on anger: The New Acceptance and Commitment Therapy Guide to Problem Anger” by Georg H. Eifert, Matthew McKay, and John P. Forsyth is a step-by-step guide to understanding and managing anger[^26^].
“Anger: Taming a Powerful Emotion” by Gary Chapman provides Christian-inspired wisdom on understanding and managing anger.
References
Beck, R., & Fernandez, E. (1998). Cognitive-behavioral therapy in the treatment of anger: A meta-analysis. Cognitive Therapy and Research, 22(1), 63–74.
Chapman, A. L. (2006). Dialectical behavior therapy: Current indications and unique elements. Psychiatry (Edgmont), 3(9), 62–68.
Chapman, G. (2015). Anger: Taming a powerful emotion. Moody Publishers.
Deffenbacher, J. L. (2011). Cognitive-behavioral conceptualization and treatment of anger. Cognitive and Behavioral Practice, 18(2), 212–221.
Deffenbacher, J. L., Dahlen, E. R., Lynch, R. S., Morris, C. D., & Gowensmith, W. N. (2000). An application of Beck’s cognitive therapy to general anger reduction. Cognitive Therapy and Research, 24(6), 689–697.
Eifert, G. H., McKay, M., & Forsyth, J. P. (2006). ACT on life not on anger: The new acceptance and commitment therapy guide to problem anger. New Harbinger Publications.
Hanh, T. N. (2001). Anger: Wisdom for cooling the flames. Riverhead Books.
Howells, K., & Day, A. (2003). Readiness for anger management: Clinical and theoretical issues. Clinical Psychology Review, 23(3), 319–337.
Howells, K., Day, A., Bubner, S., Jauncey, S., Williamson, P., Parker, A., & Heseltine, K. (2002). Anger management and violence prevention: Improving effectiveness. Trends & Issues in Crime and Criminal Justice, (227), 1–6.
Novaco, R. W. (2010). Anger and psychopathology. In M. Potegal, G. Stemmler, & C. Spielberger (Eds.), International handbook of anger: Constituent and concomitant biological, psychological, and social processes (pp. 465–497). Springer.
Singh, N. N., Lancioni, G. E., Winton, A. S. W., Singh, J., Curtis, W. J., Wahler, R. G., & McAleavey, K. M. (2007). Mindful parenting decreases aggression and increases social behavior in children with developmental disabilities. Behavior Modification, 31(6), 749–771.
Footnotes
Hanh, T. N. (2001). Anger: Wisdom for cooling the flames. Riverhead Books.
Chapman, G. (2015). Anger: Taming a powerful emotion. Moody Publishers.
Different types and characteristics of anger control and anger management problems
It is customary to refer to several characteristics of anger:
Chronic anger – prolonged anger that may affect the immune system and may trigger or indicate other emotional disorders.
Passive anger / repressed anger – anger that usually does not appear outwardly as anger at all, may be very difficult to identify, both for the environment and for the person himself.
Aggressive anger / extroverted anger – anger that is expressed in a more extroverted way and usually in an aggressive, verbal or physical way.
Anger caused by a feeling that the demands of life are too high and cannot be dealt with.
self anger May arise from a sense of guilt and judgment towards the self.
Judgmental anger directed at others and can cause a feeling of alienation and distance.
Tantrums that include outbursts of (sometimes spontaneous) excessive and even violent anger.
We will focus on two main types of anger
Passive anger / Repressed anger
People who experience passive anger will not always realize what they feel is anger. Passive anger can be expressed outwardly in the form of sarcasm, apathy or prickliness. Passive anger can be accompanied by behaviors that will mostly harm those who experience this type of anger, such as giving up school days or being absent from work, distance from friends and family and poor professional and social functioning. An outside observer can think that the person intentionally hurts himself, although he probably does not understand this and could not explain his actions. Because passive anger can be repressed it is sometimes difficult to detect. Appropriate counseling or a referral to a therapist who specializes in anger management can help identify the emotions that underlie the actions and bring the issue of anger to the forefront so that it can be dealt with in a better and more efficient way.
People prone to passive or repressed anger often came from families where anger was an illegitimate emotion, not to be expressed. Often these were houses where it was indeed quiet, but the feeling of tension and vigilance was felt in the air.
Aggressive anger / extroverted anger
People who experience aggressive anger will often be aware of their feelings, although they may not always understand their true source. In some cases, the violent anger will be directed towards another person, a “scapegoat”, because it is too difficult to deal with the real problems that are at the root of that anger. Aggressive anger will often be expressed in vengeful outbursts and can lead to physical damage to property and other people. To deal with this type of disorder well, it is essential to learn to identify the triggers and control the symptoms of the anger. Most of the time in these situations of difficulty in controlling anger, it will be very difficult to make a change on your own, so it’s worth contacting an anger management specialist.
The causes of anger control problems
A significant and usually the most prominent cause of anger is the environment.
Stress, financial problems, abuse, a bad social or family situation, excessive and unrealistic demands from the environment, are major factors in the formation of an anger management problem. Similar to many other disorders, in this case too, the chances of experiencing anger and nervousness problems increase when the person, who suffers from the problem, grew up in an environment where there were problems with anger control or anger management.
Genetic factors, i.e. the ability of the brain to deal with certain chemical substances and hormones, greatly influence the way of dealing with feelings of anger. Difficulties in controlling and regulating emotions are related to brain structure and brain function, which is greatly influenced by the genetic load.
Signs to identify problems in anger management and control
Outbursts of anger or nerves that occur from time to time do not directly and immediately indicate the existence of any disturbance in anger control. To diagnose an anger control problem and adjust anger treatment, mental health experts examine behavior patterns, emotional, cognitive and physical signs.
Emotional and cognitive signs – besides the obvious symptom of unregulated anger, which indicates an anger control problem, there are a variety of other emotional states that can indicate an inability to deal with anger healthily. Consistent or constant nervousness, irritability, and restlessness as well as outbursts of anger or anxiety can be symptoms of an anger management problem. Difficulty organizing thoughts and thoughts about harming oneself or others and repeated thoughts about revenge or the cause of the anger are also signs of a problem with anger control.
Physical signs – powerful emotions will usually trigger physiological changes in the body as will anger. Ignoring anger control problems over time can cause damage to health. Typical physical reactions can include chest contractions, accelerated pulse, high blood pressure, headaches, pressure in the head and sinuses, exhaustion, tingling sensation and more.
Short- and long-term effects of anger management problems
Unregulated anger may have significant effects both on physical functioning, on the social situation and on marital and family relationships, as well as on the emotional state.
Unresolved nervousness and anger problems can lead to emotional problems such as anxiety and depression, which in the long term can negatively affect all areas of life. The immediate effects of anger can include dizziness, difficulty breathing, nausea, muscle pain and tension, headaches, and difficulty concentrating and remembering. All these phenomena make everyday life very difficult and may increase the existing general feeling of anger. Dealing with anxiety and depression for a long time poses a real risk to the health and mental state: an increase in the risk of heart problems, memory loss, sleep disorders and widespread problems in interpersonal relationships.
Self-questionnaire to identify an anger control problem
We have included a short questionnaire to help you understand whether you or people close to you suffer from anger control problems.
Of course, you shouldn’t rely on the questionnaire alone to diagnose anger management problems or determine the appropriate treatment.
It is recommended to consult a professional expert in anger control problems and emotional problems such as anxiety and depression.
Is your anger uncontrollable?
When the anger erupts, are other people (emotionally or physically) or objects hurt?
Are the outbursts of anger out of proportion to the situation?
Are the tantrums recurring?
Is there any difficulty in expressing emotions other than anger?
When angry, are you convinced that only your way is right and only you are right?
If you answered 2-3 questions or more in the affirmative, you likely suffer from difficulty controlling anger, and you should contact an anger management specialist for further consultation.
Emphasized again – this questionnaire does not replace consultation with a professional and is not the only measure for diagnosing anger management problems.
Please note that this questionnaire, like most questionnaires on the subject, refers to behaviors related to extroverted anger (aggressive anger), when it comes to passive anger, the signs will be different: difficulty in interpersonal relationships, anxiety, depression, dissatisfaction, sleep difficulties, problems related to the digestive system, headaches, stress and pressure, etc.
Anger Management therapy
There are a variety of appropriate and effective treatments and methods of treatment for anger control problems. In order to adapt the most effective treatment, it is necessary to consult a recommended therapist or psychologist, who will begin the treatment by performing a thorough assessment and diagnosis of the problem and only then will offer the most effective and appropriate way of treatment.
Experts in emotional therapy recommend personal psychological therapy as a treatment for nervousness and anger problems.
Cognitive behavioral therapy has also been found to be an effective way of treating situations of difficulty in controlling anger.
When it comes to anger control problems in children, the emotional treatment must be accompanied by parental guidance.
There are situations in which anger control problems appear mainly in the marital context, it is possible that in these situations it would be worthwhile to consult with a recommended couples therapist.
In some cases, you should consult a doctor to check the possibility of drug treatment. Drug treatment can help with the chemical regulation in the body that may cause difficulties in controlling emotions and impulsive behaviors. It is important to understand that medication alone can improve the symptoms but is not a complete solution to the problem and will not help you solve the root of the problem. If you seek medical treatment – at the same time look for a professional specializing in anger management.
\There is a close connection between anger management problems and depression. Both of these situations can cause a continuous cycle of anger, guilt and distance and feed off each other. Many times the only way to break the cycle is to seek professional help and appropriate treatment. Different addictions may also be an integral part of the problem, so in an attempt to deal with the situation, it is necessary to contact an addiction treatment specialist.
The first step in dealing with anger control problems is seeking help and appropriate treatment. Understanding the signs and causes of the problem can only help in the right way to deal with it.
