Mastering Anger Management: Techniques for a Calmer, Healthier Life

Introduction

Anger is a word that has negative connotations, however, like other emotions of joy or sadness, it is very natural. It conveys a very clear message, especially when something is unpleasant, unjust, or even threatening.

While anger is a natural emotion, frequently venting out in anger, becoming furious, and justifying angry outbursts can be detrimental to a person, their relationships, and their overall environment in general. In these cases, anger management is required.

At NuView, we help equip our clients with crucial anger management skills and teach them effective anger management techniques so that they can control their anger, strengthen their relationships, and lead an overall healthy life.

What is Anger Management?

Uncontrolled anger takes a toll on a person’s health and relationships. Anger management is a kind of therapy that helps get anger under control by teaching crucial communication skills, coping skills, and relaxation techniques.

Anger management can take place in one-on-one sessions or a group setting. Clients can even attend anger management classes to learn anger management techniques to keep their tempers in check. How to control anger issues is something that clients can gain from anger management sessions.

Basically, anger management sessions will comprise:

• Explore reasons behind the anger and ways of expressing anger
• Communication skills and problem-solving skills
• Relaxation techniques

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Signs You May Need Anger Management

Anger is something that is experienced from time to time. However, it is only when things begin to go awry in a person’s life because of anger, that they may need anger management. Some signs to look out for are:

• • Physical signs of anger, like going red in the face, feeling hot, teeth grinding, clenching fists, increased heart rate, and headaches.
  • Clinging on to the feeling of anger.
  • Being unable to keep temper in check, especially during anger-provoking events.
  • Destroying objects when angry.  
  • Getting into frequent arguments with near and dear, and even strangers.
  • Struggling to maintain healthy relationships.
  • Holding grudges.
  • Regretting angry outbursts after they have taken place.
  • Engaging in substance use.
  • Getting into trouble with the law.

Causes of Anger Issues

To understand how to control anger issues, first, it is better to understand the causes behind these anger issues. Like other issues, anger issues also have many reasons behind them. This is something that is also explored in anger management sessions.

Some of the main causes of anger issues are:

• Anger-provoking events, like unfair treatment
• Negative past experiences
• Family history of anger-related issues
• Personal troubles, like social, occupation, and/or money troubles
• Trauma or abuse
• Bereavement and grief
• Underlying psychological issues
• Substance use

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Effective Anger Management Techniques

Anger is an emotion just like any other, however, uncontrolled anger can very easily lead to a downward spiral. In the blink of an eye, it can impact all areas of life. So, there is a need to deal with anger in a positive, healthy manner, for which there are some effective anger management techniques in place:

Think before speaking –

Heated moments really test anger. During these moments, it becomes very easy to say things that will be regretted later on. The key is to remain mindful – aware of these moments and the reactions to them so as to think before speaking. Collect thoughts and allow others to do the same.

Express clearly, and only after calming down –

Once the heated moment passes, things begin to become clear and everybody stops seeing red. This is the right time to collect thoughts and express concerns clearly and in a calm manner so as to not provoke anyone and make things chaotic again.

Engage in problem-solving –

The best way to diffuse anger is to direct the energy toward resolving the reason for anger. For instance, if it is driving in the traffic that is getting on the nerves, then consider using public transport a few times a week. If it is a partner who is not agreeing on something, find other things to focus on. There is a solution to different problems in life, but not for all of them. So, being realistic is also crucial. Some things will always be out of control, so it is better to not try and fix everything either.

Communicate clearly –

Anger issues can be caused by communication gaps and negative communication patterns. This leads to misunderstandings, and then more anger, and frustration, and the cycle goes on. The only way to break the cycle is by beginning to communicate clearly. Use “I” statements, like “I am upset because you did not come to the party we were both invited to, and I felt lonely there.” This is clear, neutral, and not accusatory.

Practice relaxation skills –

Relaxing cools things down. When angry, take a deep breath, practice deep breathing exercises, engage in self-soothing exercises, or even maintain a journal to relax and let go.

Timeouts –

Timeouts are usually techniques used with children when they engage in inappropriate behaviors. However, timeouts can be used even in cases where tempers are flaring. Timeouts are short breaks that can be taken when things are getting dicey and stressful. These breaks can help feel better and handle situations without getting too frustrated.

Exercise –

Exercise is good for overall health, but is a great anger management technique. When angry or in circumstances where it feels like anger is rising with every moment, it is better to switch off and go for a walk or a run. This will take the mind off things, help calm down, and also give the body a much-needed boost.

Do not hold grudges –

Grudges are tedious and unhealthy. They let anger take hold and push away even the most positive things. Forgiveness is difficult, but it will help feel better, positive, and healthy in the end. Sometimes, ignoring also helps. But never grudges.

Humor is the best medicine –

When things get tense, use lighthearted humor or even engage in some playfulness to relieve the tension. This will balance mood, smooth things over, and get things back on track.

Seek professional help –

Sometimes, anger can be challenging and there simply seems to be no getting away from it. This is when seeking professional help is crucial. Psychotherapy can be of great use in identifying triggers, learning how to express anger in a positive manner, and practicing new coping skills and relaxation techniques.

Anger Management Therapy and Counseling

Anger management therapy and counseling are either one-on-one sessions or group sessions where clients can the reasons behind anger issues and how to control anger issues. Studies have shown that anger management decreases anger and improves communication and problem-solving skills. It also equips clients with coping skills and teaches relaxation techniques.

At the NuView Treatment Center, our medical and clinical team provides anger management therapy and counseling in either one-on-one sessions or in group settings. Video conferencing is also an option.

In one-on-one sessions, the therapist/counselor and client will first identify triggers that lead to uncontrollable anger. Then, depending on the unique needs and goals, specific therapies and techniques will be suggested, like behavioral or cognitive behavioral therapy techniques. Role-playing exercises are integral to one-on-one anger management sessions, as they provide clients with safe spaces to practice anger management strategies.

Group sessions, on the other hand, are led by a trained professional who can guide the members toward anger management with psycho-education and group discussions. Usually, group sessions will involve identifying triggers, learning coping skills, and implementing them.

Video conferencing offers anger management therapy and counseling online. It is very useful when clients want to attend anger management therapy and counseling remotely.

Self-Help Strategies for Managing Anger

Anger can be well managed by using some self-help strategies as well. These are certain points that can be practiced regularly. With consistent practice and commitment, managing anger is a very real possibility.

Recognize triggers –

Identify what leads to uncontrolled anger. Try to eliminate them, if that is not possible, then avoid them.

Keep yourself in check –

Learn to recognize anger’s warning signs, and try to switch off. Step away, and use some relaxation techniques.

Do not dwell on anger –

Try not to think about the things that provoke anger. Focus on things that are more positive and pleasant.

Change thinking patterns –

It is easy to lose a sense of perspective when angry and catastrophize. Use logic instead to analyze the circumstances, try not to use “always” or “never” statements when angry, and engage in problem-solving.

Adhere to an active lifestyle –

When angry, getting active keeps the mind off things. It keeps the body energetic and healthy, and exercises like a brisk walk or a quick run can sometimes offer different perspectives as well.

Focus on communication –

Negative communication patterns and communication gaps lead to unnecessary anger-provoking circumstances. Improving communication skills to the point where they are clear, understanding, and empathetic can go a long way in preventing many tense situations.