Anger Management: Techniques, Therapy, and Counseling for Anger Issues
Anger, if not restrained, can lead to more significant damage than the very thing that provoked it. At NuView, we equip you with key anger management skills and techniques so that you can control your anger, strengthen your relationships, and lead a peaceful life.
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Anger is a very common emotion. We have all felt it from time to time - the whole range of it, even. From minor annoyance to rage. While anger often has negative connotations, it is just like any other emotion you can think of, like joy or despair.
Feeling angry is nothing uncommon, but it becomes problematic when it begins to impinge on your day-to-day life, relationships, and quality of life. For instance, flying into a rage, frequently venting out in anger, and justifying angry outbursts can be detrimental to you as well as those around you. This is where anger management can be highly beneficial.
At NuView Treatment Center, 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.
Contents
- What is Anger Management?
- Signs You May Need Anger Management
- What are the Causes of Anger Issues?
- What are the Effective Anger Management Techniques?
- Anger Management Therapy and Counseling
- Frequently Asked Questions (FAQs)
What is Anger Management?
Anger management is when you develop the skills to reduce the physiological arousal and emotional reactions to the events that enrage you. You cannot always look past or change things that anger you, yet uncontrolled anger can take a toll on your well-being and interpersonal relationships. So, what you can do is control the way you react to the persons or circumstances in life that can intensely affect you.
Anger management is like a therapy that happens in one-on-one sessions or a group setting. You also attend anger management classes to learn anger management techniques to keep your temper in check. Basically, this is what you can expect from any anger management session:
- Explore the reasons behind your anger and your ways of expressing anger.
- Develop productive communication skills and problem-solving skills.
- Relaxation techniques.
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Signs You May Need Anger Management
While different people express anger differently, here are some of the most recognizable signs that indicate why you may need anger management:
- The anger is disproportionate to the event that provoked it.
- Frequently present physical signs of anger - like going red in the face, feeling hot, teeth grinding, clenching fists, increased heart rate, and headaches.
- Being unable to keep temper in check, especially during anger-provoking events.
- Getting into frequent arguments with near and dear, and even strangers.
- Clinging on to the feeling of anger.
- Destroying objects when angry.
- Withdrawing socially can range from sulking to feeling physically ill.
- Struggling to maintain healthy relationships.
- Holding grudges.
- Regretting angry outbursts after they have taken place.
- Engaging in substance misuse.
- Getting into trouble with the law.
What are the Causes of Anger Issues?
If you want to understand how to control anger issues, you need to first understand the reasons for anger.
There are many reasons why some can feel anger more intensely than others. It can be related to temperament, as some children are born with difficult temperaments, wherein they are prone to frequent temper tantrums and intense, explosive outbursts from very early on. It can be related to socio-cultural factors as well. Remember we told you anger has negative connotations? As anger is considered a negative emotion, most people are not allowed to express and process it in a healthy manner.
Some of the other reasons 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
What are the Effective Anger Management Techniques?
In the blink of an eye, anger can adversely affect different areas of your life. So, here are some effective ways you can control your anger issues before they can control you:
Relaxation:
The age-old advice - breathe, relax. Simple tools like deep breathing exercises can allow you to calm down before you say or do something that you regret later on.
Effective Problem-Solving:
Most of the time, the reasons for our anger can be resolved. This is where problem-solving comes in. Problem-solving is when you identify the problem, think of all the alternatives (ways) of solving the problem, choose the best possible alternative, implement the plan of action, and evaluate the outcome.
Please remember, while many problems in our lives have a fix, even an easy fix, you must not try to control everything.
Cognitive Restructuring:
Cognitive restructuring is a cognitive behavioral therapy technique. It is when you identify your maladaptive thinking patterns and restructure them into something productive.
For instance, instead of thinking, “This is terrible, nothing will ever be fine!”, if you think, “This is frustrating, and I am upset with it. However, getting angry is not going to fix it either,” you can change the way you think, which will positively affect your emotions and behavior as well.
Open, Clear Communication:
When you think about why you are angry, is it possible because you have assumed a lot of things that may not be true? Most likely, the answer is yes. So, there is a simple fix to this - communication.
When you are open and clear in your communication, you are able to express yourself clearly. At the same time, communication must be two-way - you need to listen to the other person as well. This can resolve many conflicts, and you can find that there is no reason to let your anger get to you.
Exercise:
Regular physical and psychological exercises that can range from walking, jogging, swimming, and going to the gym to meditation and mindfulness are healthy for your mind and body. They also heighten your mood and play a role in reducing anger.
Humor:
Humor is the best medicine. There is a reason for this - it reduces cortisol levels (the stress hormone) and heightens your sense of well-being. Humor can become a weapon with which you can navigate difficult circumstances and diffuse your anger to a great extent.
Humor does not mean you laugh things off or become too sarcastic; it means you use humor to constructively deal with the root of your anger.
Remove Yourself:
Remember time out? Time out is a technique parents often use to discipline their children when they are engaging in undesirable behaviors. It is when the child is removed from an environment and placed in a quieter, rather boring environment so as to calm them down. You can also use time out to control your anger by removing yourself from the environments that are causing the anger.
Sometimes, the environment you are in can be very toxic in that it can provoke your anger frequently and intensely. Therefore, removing yourself from the environment can be useful in reducing your anger.
Counseling or Therapy:
Anger management is not always possible to accomplish on your own; it is not meant to be either. If you are struggling with anger to the point that it is disturbing your daily life, health, and relationships, you can benefit from counseling or psychotherapy, where you will explore the reasons for your anger and learn how you can control your anger issues.
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Anger Management Therapy and Counseling
Anger management counseling or therapy is provided in one-on-one or group settings. You and your counselor/therapist will collaborate and explore the reasons underlying your anger as you learn how to control anger issues. Studies have indicated the effectiveness of anger management counseling and therapy in reducing anger, as well as in enhancing coping skills and problem-solving skills.
At the NuView Treatment Center, we seek to understand your challenges, needs, strengths, and goals to craft an anger management plan that is tailored to your unique requirements. You will collaborate with a licensed counselor or therapist who will enable you to develop a range of anger management techniques that change your thinking and behavior, and reduce your anger.
Remember, you cannot entirely eliminate anger - it is an emotion just like any other. Therefore, the aim of our anger management therapy/counseling is to equip you with the tools and skills to control your anger so that you can build a healthy life and relationships.
Frequently Asked Questions (FAQs)
Q1. What is anger management?
A: Anger management is a therapy wherein you change your emotional and behavioral reactions toward anger-provoking events in your life and thereby reduce your anger.
Q2. What are the self-help strategies for managing anger?
A: Some of the self-help strategies you can use to manage anger are:
- Identify your triggers
- Think before you react
- Foster open communication
- Do not dwell on your anger
- Adhere to an active lifestyle.
References:
- Jones, O. (2021). Anger Management. Litres.
- Anjanappa, S., Govindan, R., Munivenkatappa, M., & Bhaskarapillai, B. (2023). Effectiveness of anger management program on anger level, problem solving skills, communication skills, and adjustment among school-going adolescents. Journal of Education and Health Promotion, 12, 90. https://doi.org/10.4103/jehp.jehp_1216_22
Contents
- What is Anger Management?
- Signs You May Need Anger Management
- What are the Causes of Anger Issues?
- What are the Effective Anger Management Techniques?
- Anger Management Therapy and Counseling
- Frequently Asked Questions (FAQs)
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Meet Linda Whiteside, MA, LPCC, a seasoned Licensed Professional Clinical Counselor with over a decade of unwavering commitment to delivering top-notch mental health services to those seeking recovery from substance abuse and mental health disorders. She has developed and led programs like "Houses of Healing" and is a Certified Grief Specialist. Linda is committed to helping individuals and families find healing through compassion, understanding, and self-forgiveness.
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