In This Article
In This Article
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.
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?
In essence, it is a beneficial therapy intervention helping you use anger more constructively and transform a destructive emotion into a useful asset.
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.
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.
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.
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:
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
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:
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.
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.
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.
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.
When you decide to look at the options on how to deal with anger management, ask yourself first :
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.
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.
This person is going to lead you through personal transformation and the relationship you have will be affecting that process.