Anger Management Therapy
To recognize and avoid anger triggers in people, psychologists and clinicians will often recommend anger management therapy.
This type of therapy serves as a tool to successfully manage your anger and prevent it from affecting areas of your life. The target of that anger might be anyone, from you and your loved ones to a stranger in the street.
Most of the time, you will find yourself furious over different events you can’t even control.
So, when does anger become more than just a standard human emotion?
We all get mad, and that’s completely normal.
However, if your anger is misplaced or uncontrolled, then consider seeking help to manage it better.
When talking about how this uncontrolled anger looks, it’s important to know that it depends on the person.
Someone will feel furious on the inside, yet people around them will not be able to see signs of anger.
Another person might have a quick temper and they might even exhibit aggressive behavior.
Although uncontrolled anger is common, it can be quite dysfunctional, especially because those who experience it are not aware of the impact it has on their lives and the people around them.
The reason why anger leads to bigger problems is because at first, it seems effective.
For instance, you might lose your temper with your team members at work and it leads to better employee performance.
Or, you might scream at your kids because they haven’t made their bed or brushed their teeth. In these and similar scenarios, you may get what you want, yet not for long.
People will often overlook the long-term consequences when it comes to anger.
It can easily lead to undesired health effects such as high blood pressure and even an increased risk of heart disease.
Yet, the most important effect uncontrolled anger will have is on your social life, including your family members, friends, coworking and everyone else close to you.
Uncontrolled Anger Signs
Before talking about anger management therapy, let’s take a look at some of the common signs of uncontrolled anger.
If you or someone close to you is showing these signs, consider anger management therapy:
- More than one person has already told you that you have an anger problem.
- You have distanced yourself from family and friends because of your behavior.
- There are business establishments or private gatherings you’re no longer invited to.
- You feel anger most of the day.
- You often have a grudge or think about getting revenge.
- When angry, you act aggressively or violently or have aggressive or violent thoughts.
As already explained, it’s not so common that a person with uncontrolled anger is aware they need help. Often, they will be suggested to seek help from their loved one, a family member or a friend. When it comes to treating anger, the therapy has proven to be very efficient with most people.
A therapist will treat anger by focusing on cognitive-behavioural therapy mostly. For a person with uncontrolled anger, this means they will learn how to identify patterns that are harmful in any way. This way, they can change their inaccurate thoughts on how anger solves their problems.
You can even expect to be exposed to imaginary events that usually provoke anger for you, which is known as Stress Inoculation.
With this method, a counselor can see your anger in action and help you find coping methods that will work for you.
Of course, the chosen method will depend on the therapist and the client’s emotions. The point is though, that to overcome uncontrolled anger, you will need to dive into it.
You have to feel it to heal it!
Anger Management Therapy
The core of anger management therapy consists of learning how to handle your anger in a positive way. As much as we all want to completely destroy anger as an emotion, we tend to forget that every emotion we experience can be good for us, it only depends on how we react to it.
So, if the coping mechanisms you have are not serving you, regardless of whether we’re talking about sadness, loneliness or anger, you need to change them. To change the way you feel or react when you’re feeling angry, you need to understand what exactly are your triggers and the ways you reach in these types of situations.
In most cases, you will need a clinician who does anger management therapy with their clients.
They can help you learn how to manage your anger constructively and positively by staying calm. As it is with everything else that causes dysfunction in our lives, it will take time until you replace your old coping mechanisms with new beneficial ones.
Think of anger management as a new skill you will need to develop. It will require commitment, effort and more than anything else, time to build the patience to manage your anger. Once you recognize the trigger patterns and behaviors that come out of them, it will be easier to be in control of your anger.
Managing Anger Without Therapy
If you are unable to see a therapist, there are still a few techniques that might be useful when trying to manage your anger. Make sure you remember them and use them anytime you start feeling the anger coming in.
- Breathe and while exhaling, think of the anger coming out of your body.
- Do tension release exercises which move focus to your muscles by contracting and releasing them.
- Start meditating to shift your mind from anger to a more neutral state.
- Find a channel that works well for your anger such as running or exercising.
- Boost your creativity with writing, drawing or listening to music as art.
- Sleep at least six to eight hours because sleep deprivation leads to irritability!
When it comes to anger management, the most important thing to do is not to suppress it.
Try expressing it from the moment you notice your anger kicking in as it still allows you to be in control. Express to yourself what this may mean for you.
The more you practice it, the easier it will become. Once you learn how to manage your anger, you will be able to build quality relationships, be more concentrated on your work and lead a healthier life.
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