Anger Management Therapy: Types, Techniques, and Benefits

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. But when anger escalates to the point that it causes harm to yourself and others, it's time to make some changes.

Read on to learn more about anger management counseling and why it's important.

What Is Anger Management?

People use a number of conscious and unconscious processes to handle their anger. Common approaches include:

• Expressing
• Suppressing
• Calming

While anger may be a normal and healthy emotion, how we respond to it makes a big impact. Anger management can help you respond in healthy, constructive ways.

Types of Anger Management Therapy

Psychotherapists use three basic strategies in anger management treatment:

• Relaxation: Learning to calm the body
• Cognitive therapy: Learning healthy thinking patterns
• Skill development: Learning new behaviors

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is the most commonly used treatment for anger management, and many studies have shown its effectiveness.

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.

These responses are achieved through exercises, such as reframing the way you think about a problem and how you respond to it. CBT can identify anger cues and triggers and implement practices and techniques to stop anger from escalating.

Variations on CBT may be used, such as:

• Mindfulness-based cognitive therapy (MBCT): Combines cognitive therapy, meditation, and mindfulness
  
• Rational emotive behavior therapy (REBT): An action-oriented approach that addresses irrational beliefs and develops skills to manage emotions, thoughts, and behaviors in more productive, healthier ways
  

Dialectical Behavioral Therapy (DBT)

Dialectical behavioral therapy (DBT) focuses on mindfulness as a way for people to increase awareness of their emotions. Recognizing strong emotions can improve people's judgments of anger-inducing situations and help them control their emotions and come up with appropriate responses.

Other Therapies

Although CBT remains the first line of treatment for anger management, other psychotherapies may help as well. These include:

• Emotion-focused therapy: This therapy can help people process negative emotions in a safe, empathetic environment. During one-on-one sessions, your therapist may evoke anger and help you respond to it appropriately.
• Family therapy: Attachment-based family therapy is similar to EFT but with a family member or romantic partner present during sessions. In a safe environment, you can express intense emotions and unmet needs. The therapist can then help your loved one respond with validation and empathy.
• Psychodynamic therapy: The focus of this therapy is to find the roots of a person's anger through dialogue with a therapist. Reflecting on past experiences and emotions can help you improve your present situation.
• Acceptance and commitment therapy: The focus of this therapy is to help people accept that negative experiences and emotions occur and then help them psychologically adapt to these challenges.

How It Works

Anger management therapy helps a person gain insight into what triggers their anger as well as identify their anger responses. Using certain exercises, the person develops skills that help them manage their anger in healthy and productive ways.

Anger treatment programs typically aim to modify:

• Cognitive processes: Therapy can help you identify triggers that make you angrier and then change incorrect thought patterns.
• Physiological arousal: Treatment can help you relax by paying more attention to your body's response to anger-inducing situations.
  
• Behavior/social interaction: Learning to manage your anger can also include avoiding stressful situations and improving your communication skills.

Other Ways to Control Anger

There are ways to practice anger management skills outside of formal therapy sessions. In fact, if you are in professional treatment for anger management, you will be encouraged to practice skills outside of class.

Relaxation

Relaxation techniques can be practiced as needed and regularly as part of your daily routine. Tools might include:

• Deep breathing
• Relaxing imagery
• Yoga
• Meditation and mindfulness exercises
  

Cognitive Restructuring

Cognitive restructuring involves changing the way you think about situations. This might involve taking the overly dramatic or exaggerated thinking that tends to come with anger and trying to be more logical and realistic, even when the anger is justified.

Exercise

Exercise is great for physical and mental health. It's also been shown to have a positive effect on anger reduction and stress control.

Realistic Problem-Solving

Instead of reacting with frustration, you can tackle your issue by:

• Evaluating the problem
• Identifying your options for a response
• Considering the likely consequences of each potential solution
  

It's also important to recognize that problems will arise that do not have a perfect solution or may be out of your control. In situations like these, focus on what you can control in the situation, and what behaviors will leave you feeling the best about yourself over time.

If your sincere attempts to solve the problem are not successful at first, be easy on yourself, try to be patient, practice your anger management techniques, and avoid all-or-nothing thinking—focusing on extremes and absolutes like "always" or "never."

Thought Stopping

If you feel your angry thoughts building, counter them with commands to stop the pattern of angry thoughts before the anger escalates.

Communication and Clarification

When angry feelings arise, stop, think, and ask yourself where the anger is coming from. Sometimes anger can be a smoke screen for other feelings, like fear or anxiety. 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.

Try employing the Conflict Resolution Model:

1. Identify the problem.
2. Identify the feelings associated with the conflict.
3. Identify the impact of the problem.
4. Decide whether to resolve the conflict.
5. Work towards resolution of the conflict, including if a compromise is needed.

Humor

It can be difficult, but trying to see the humor in situations—even frustrating ones—can help take the fire out of an angry response.

"Time Out"

"Time outs" aren't just for children; they can be a way for you to take a minute to calm down and de-escalate your anger.

A "time out" could include the following process:

1. Leave the situation.
2. Count to 10.
3. Repeat calming phrases.
4. Breathe deeply.
5. Shift to a more pleasant thought.
6. Bring yourself back into focus.

It can also be helpful to schedule regular personal time for periods of the day you know will be stressful, such as claiming the first 15 minutes after you get home from work as uninterrupted "me time."

Avoiding Triggers

You can get help identifying your triggers in therapy—the goal then is to avoid these situations. For example, if you tend to get frustrated with something at night, try doing it at a different time of day. 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.

Benefits

Poor anger management is associated with a number of negative effects on physical, mental, and social health, including cardiovascular diseases, low self-esteem, and interpersonal problems.

Proper anger management habits are part of taking care of overall health for everyone.

When Is Anger Management Therapy Effective?

Everyone can benefit from learning effective anger management strategies, but anger management treatment may be especially helpful for people in certain circumstances.

Working People

Any job can be stress-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.

Drivers

Expressing anger (such as using offensive hand gestures) has been shown to increase safety risks while driving. Incorporating anger management techniques into driver training classes could help make roads safer.

People Who Are or at Risk of Being Incarcerated

Studies have shown anger management can be effective in reducing the risk of reoffending, particularly violent reoffending.

A 2015 meta-analysis explored the effects of CBT-based anger management interventions among adult men who were incarcerated. After treatment completion, the overall risk of reoffending showed a 42% reduction, while violent reoffending showed a 56% reduction.

People With Substance Use Disorder

Anger and aggression are associated with substance abuse. Difficulty managing anger and aggression can be a significant barrier to treatment for substance use.

Athletes

While it's a common belief that anger "fuels" athletes, there is evidence to show that anger might be dysfunctional if not managed correctly, particularly in sports that require selective attention and fine-tuned motor skills.

Research suggests that CBT programs can help athletes understand and control this anger response.

Children and Adolescents

Children and adolescents who struggle with anger management can be at increased risk for difficulties in school and in social interactions. If it continues into later adolescence and adulthood, they are at risk for problems with employment and potential legal troubles.

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.

CBT combined with mindfulness techniques, implemented by trained CBT practitioners, have been shown to be effective for anger management with children.

When to See a Healthcare Provider

When it comes to your mental health, consider seeing a healthcare provider when you feel like your symptoms interfere with your daily life or work. For anger specifically, make sure to seek help if you feel like your anger is out of control or if you're worried you might hurt someone or yourself.

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 an online search tool to 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.