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Anger Management


Anger Management

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Anger is an intense emotional state that occurs as a response to a perceived provocation, hurt or threat.

Anger is a natural human reaction to situations which a person feels was in some way invalidated.

Anger is neither bad nor good, but the way a person expresses it can be.

When a person feels mistreated or wronged, anger is a legitimate feeling. However, if the expression of that feeling endangers relationships a good idea is to start thinking of anger management.

What is anger management therapy?

Considering that many cultures observe anger management issues as an unwelcome expression, people are often brought to believe that showing anger is inappropriate, rude and should not be tolerated.

However, suffocating anger can lead to physical and psychological consequences. Heart diseases, high blood sugar, and high blood pressure are just the tip of the iceberg. So managing anger is the only way to go.

But what does anger management mean?

  1. Anger management therapy can help in finding a healthy outlet for one’s anger without jeopardizing health or relationships with others.
  2. It includes understanding the message behind the emotion and expressing it in an appropriate and more socially acceptable way.
  3. Channeling your anger and understanding why it is there will make you feel better and assist you in managing conflicts without endangering your relationships.

In essence, it is a beneficial therapy intervention helping you use anger more constructively and transform a destructive emotion into a useful asset.

Types of anger management therapies

This therapy is a psychotherapy intervention in which a trained professional guides the client to understand the needs behind the anger and more productive ways of asking for it.

Any therapy approach can be helpful when it comes to managing anger.

Even though the approach will differ, the goal is to help you learn how to deal with anger.

  1. Cognitive-behavioral therapy - understanding what negative thought patterns and expectations lead you to feel angry and helping you redefine the expectations you have from the world and people.
  2. Psychoanalysis - diving into the unconscious motives and past experiences for the angry behavior to help understand and change it.
  3. Psychology of personal constructs - understanding what core values have been jeopardized and invalidated and help you reconstruct your perspective of the situation and future expectations.
  4. Gestalt Therapy - focusing on the present moment and inviting the angry thoughts and behaviors so together you can observe and recognize the patterns leading to anger.

Anger management therapy delves into the triggers, which cause anger bursts.

How a therapist does it depends on the theory behind the practice. Anyhow, the therapy provides people a broader perspective on how to look at situations.

There are several techniques and a multitude of exercises that can direct you on how to treat anger.

What are the helpful anger management techniques?

Besides anger management therapy, there are some things you can do yourself.

The best start would be finding out what triggers your anger.

Are those traffic jams, gossiping, exhaustion, your team playing poorly, etc.?

The simplest solution would be to try and structure your day to avoid situations that trigger you.

When avoiding them is not possible, in anticipation of triggering events, you can prepare yourself. Recognizing situations that push you over the edge helps you become aware and choose a different reaction.

Many situations escalate because the heat of the argument goes unnecessarily far to the point of no backing down.

  1. Observe how your anger outbursts begin
  2. Do you notice clenching your teeth, fists, elevated heartbeat?
  3. Pause and cool down when you recognize the initial signs of your angry outbursts.
  4. Take a few minutes to consolidate your thoughts
  5. Return to the argument when you feel you can be constructive.
  6. Look for inspiration in anger management quotes.

Every so often one sentence can encourage you to reframe and endure even the most frustrating situations.

Furthermore, think if your anger will bring you good or bad.

Does it help you express your opinion in situations where you otherwise don’t feel heard? Is it possible that it prevents you from delivering the message, but allows you to vent?

Anger can be a substitute emotion covering up a different emotion like sadness.

What would you feel if you didn’t feel angry? Could it be an embarrassment, disappointment, sadness? Understanding the role of anger helps you transform it.

Finally, when possible connect anger to physical activity.

Anger will elevate your adrenaline level, and you can use that excess of energy to exercise.

When doing the exercises try bringing into your mental experience the situations that have angered you.

Engaging in physical activity can have multiple benefits:

  1. Reduce stress
  2. Make you more tolerant of stressful situations
  3. Help vent the accumulated angry energy

How does anger management help?

You can decide to combat anger on your own or with the help of a professional and/or support groups.

You may start with some self-help practices, such as

  1. Searching for the best anger management books
  2. Adjusting the study to your own pace
  3. Designing your anger management test to see if you have grown through the learning process

For example, you could expose yourself to some situations you would normally be upset by and notice if there is a change in the way you react.

This process can help you discover your triggers, redesign ways you respond to them and check if you made progress on your own.

There are different ways how to get help and by searching online anger management therapy near me, you can find support locally.

Anger management counseling is available almost everywhere and can aid you on your journey. It helps you understand:

  1. what message anger is trying to convey
  2. how to control anger, and
  3. how to react differently to achieve what you desire.

What can you expect from anger management therapy?

  1. A professional counselor or psychotherapist will focus on understanding your perspective of the world and anger’s place in it.
  2. When going to therapy, you can expect to be asked about previous experiences with anger, important relationships, usefulness of your anger, etc.
  3. The therapist can be assigning you homework to do between the sessions to accelerate the progress.
  4. Usually, you would be meeting your therapist once per week unless there is a need to see each other more.
  5. The length of the process depends on many factors such as the motivation to change and the psychotherapy approach.

Usually, the support program lasts up to 2 months, while the individual therapy’s length is hard to predict. Normally, in cognitive behavioral therapy, as it is a very structured approach, the process is done in 12 sessions.

Benefits and uses of anger management

How many relationships has anger damaged?

How much hurt and feelings of betrayal have you felt over the years?

If left unchecked, anger will eventually lead you to bad decision making.

Imagine if you could replace that with feelings of comfort and gratification. One of the most significant benefits of anger management is the peace of mind.

  1. The therapy will help you develop empathy for others
  2. It will lead you to a better understanding of human emotions and improving relationships.
  3. It will lead to better overall satisfaction with life.
  4. You will build stronger bonds with people around you and a support group.
  5. You will learn how to manage your anger, prolong your lifespan and decrease the possibility of heart diseases.
  6. You will be equipped with the tools and methods to steer away from poor decision making.

A clear mind unpolluted with intense emotions leads to better judgment. When you can unburden your mind, it is capable of great endeavors.

Bad communication can lead to angry situations, the therapy will coach you on how to apply assertive communication and make a habit of it, so not only you would be able to put anger to check, but your communication skills will also improve.

Limitations of anger management therapy

A person who doesn’t recognize there is a need for change is not a good candidate for therapy.

The first step is always the hardest - admitting there is a problem. Without the motivation to change, there will be no progress regardless of how long the therapy lasts.

People with mental health problems or addiction problems may need to first address those issues. This can be done in therapy, but it might require a different specialist than the one you choose.

Therefore, if other known problems are contributing to anger, consider a professional who might be qualified to help with both.

How to prepare for anger management therapy?

When you decide to look at the options on how to deal with anger management, ask yourself first :

Would you like to work in a group or one on one?

With the one-on-one approach, you would be able to share everything that is on your mind at the discretion of your therapist.

Group sessions would, on the other hand, allow you the opportunity to see how others deal with anger management and collect some tips.

Both approaches are effective, therefore decide what suits you more.

Think about how much does anger management cost

Private sessions with the therapist could range from $80 - $150, while group sessions are often free or much more affordable ranging from $20 - $50. 

Consider the price as you might need to invest for several months and your insurance may not cover it.

Arrange to meet the future therapist before making the final decision

This person is going to lead you through personal transformation and the relationship you have will be affecting that process.

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Top Featured Anger Management Therapists in United States

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Janelle Johnson
Counselor Verified
Life Balance Counseling, LLC 2323 S. Troy Street Building 5, Suite 256,Colorado, United States
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Dr. Marion Rollings
Psychologist Verified
101 New Amwell Road,New Jersey, United States
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Chris Warren Dickins
Psychotherapist Verified
162 E Ridgewood Avenue, Suite 4B, Ridgewood,New Jersey, United States

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