Anger management refers to a set of skills used to handle and express anger in healthy ways.
Anger is a natural emotion, and when managed well, it can even be healthy and productive.
Read on to learn more about anger management counseling and why it’s important.
Illustration by Michela Buttignol for Verywell Health
Illustration by Michela Buttignol for Verywell Health
What Is Anger Management?
People use a number of conscious and unconscious processes to handle their anger.
Anger management can help you respond in healthy, constructive ways.
What Is Anger?
Anger is a natural emotion that is subjective and adaptive.
It can vary in intensity, from subtle irritation to intense rage.
CBT for anger targets thought patterns and behaviors associated with problematic anger management.
Once these are identified, they can be replaced over time with realistic, productive responses to feeling angry.
CBT can identify anger cues and triggers and implement practices and techniques to stop anger from escalating.
Using certain exercises, the person develops skills that help them manage their anger inhealthy and productive ways.
Relaxation
Relaxation techniques can be practiced as needed and regularly as part of your daily routine.
Tools might include:
Cognitive Restructuring
Cognitive restructuring involves changing the way you think about situations.
Exercise
Exercise is great for physical andmental health.
It’s also been shown to have a positive effect on anger reduction and stress control.
Sometimes anger can be a smoke screen for other feelings, like fear oranxiety.
Talking about your feelings, with others or even out loud to yourself, can help.
Stop, slow down, and think when heated discussions arise.
Listen carefully to the other person, and carefully consider what you are going to say before you respond.
If your child’s messy room angers you, close their door.
If driving to work sets you off, look into taking the bus or train.
Abuse requires specialized treatment, not standard anger management classes.
Proper anger management habits are part of taking care of overall health for everyone.
When Is Anger Management Therapy Effective?
Working People
Any job can bestress-inducing, but some jobs can make anger management especially necessary.
For example, nursing has been shown to involve many factors that can trigger anger responses.
Incorporating anger management techniques into driver training classes could help make roads safer.
A 2015 meta-analysis explored the effects of CBT-based anger management interventions among adult men who were incarcerated.
People With Substance Use Disorder
Anger and aggression are associated withsubstance abuse.
Difficulty managing anger and aggression can be a significant barrier to treatment for substance use.
Research suggests that CBT programs can help athletes understand and control this anger response.
Teaching anger management skills to children and adolescents reduces these risks and other negative outcomes associated with anger issues.
Starting this training before they internalize unhealthy behaviors is especially beneficial.
When looking for a therapist, find someone with experience in anger management.
Approaches to anger management can be different than other forms of therapy.
The American Psychological Association has anonline search toolto help you find a psychologist in your area.
Summary
Anger management skills are learned.
People who have difficulty managing their anger can learn productive ways to handle their emotions.
Professional treatment, such as cognitive-behavioral therapy, is effective at treating anger management issues.
Practicing anger management skill-building exercises at home and putting them into practice helps solidify good anger management habits.
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