Table of ContentsView AllTable of ContentsDefinitionTypes of TherapyHow It WorksOther MethodsBenefitsFinding a Therapist
Table of ContentsView All
View All
Table of Contents
Definition
Types of Therapy
How It Works
Other Methods
Benefits
Finding a Therapist
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:
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.
What Is Anger?
Anger is a natural emotion that is subjective and adaptive. It can vary in intensity, from subtle irritation to intense rage.
It has different components:
Types of Anger Management Therapy
Psychotherapists use three basic strategies in anger management treatment:
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:
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:
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 inhealthy and productive ways.
Anger treatment programs typically aim to modify:
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:
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 andmental health. It’s also been shown to have a positive effect on anger reduction and stress control.
Realistic Problem-Solving
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 youcancontrol 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 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.
Try employing the Conflict Resolution Model:
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:
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.
Abuse Is More Than an Anger IssueDomestic violenceand abuse involves a deliberate control over another person, not necessarily a loss of control or temper. Abuse requires specialized treatment, not standard anger management classes.If you or a loved one are experiencing or have experienced domestic violence, contact theNational Domestic Violence Hotlineat1-800-799-7233for confidential assistance from trained advocates.
Abuse Is More Than an Anger Issue
Domestic violenceand abuse involves a deliberate control over another person, not necessarily a loss of control or temper. Abuse requires specialized treatment, not standard anger management classes.If you or a loved one are experiencing or have experienced domestic violence, contact theNational Domestic Violence Hotlineat1-800-799-7233for confidential assistance from trained advocates.
Domestic violenceand abuse involves a deliberate control over another person, not necessarily a loss of control or temper. Abuse requires specialized treatment, not standard anger management classes.
If you or a loved one are experiencing or have experienced domestic violence, contact theNational Domestic Violence Hotlineat1-800-799-7233for confidential assistance from trained advocates.
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 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.
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 withsubstance 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.
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 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.
17 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Control anger before it controls you.Kim YR, Choi HG, Yeom HA.Relationships between exercise behavior and anger control of hospital nurses.Asian Nursing Research. 2019;13(1):86-91. doi:10.1016/j.anr.2019.01.009American Psychological Association.How a psychologist can help you manage anger.Manfredi P, Taglietti C.A psychodynamic contribution to the understanding of anger - The importance of diagnosis before treatment.Res Psychother. 2022;25(2):587. Published 2022 Jun 30. doi:10.4081/ripppo.2022.587Anjanappa S, Govindan R, Munivenkatappa M.Anger management in adolescents: a systematic review.Indian Journal of Psychiatric Nursing. 2020;17(1):51. doi:10.4103/IOPN.IOPN_37_19Substance Abuse and Mental Health Services Administration.Anger management for substance use disorder and mental health clients.Asvaroğlu SY, Bekiroğulları Z.Cognitive behavioural therapy treatment for child anger management.The European Journal of Social & Behavioural Sciences. 2020;2. doi:10.15405/ejsbs.2020.04.issue-2National Institute of Mental Health.Borderline Personality Disorder.Richard Y, Tazi N, Frydecka D, Hamid MS, Moustafa AA.A systematic review of neural, cognitive, and clinical studies of anger and aggression.Curr Psychol. Published online June 8, 2022. doi:10.1007/s12144-022-03143-6Diamond GM, Shahar B, Sabo D, Tsvieli N.Attachment-based family therapy and emotion-focused therapy for unresolved anger: The role of productive emotional processing.Psychotherapy (Chic). 2016;53(1):34-44. doi:10.1037/pst0000025MedlinePlus.Learn to manage your anger.Steffgen G.Anger management - evaluation of a cognitive-behavioral training program for table tennis players.Journal of Human Kinetics. 2017;55(1):65-73. doi:10.1515/hukin-2017-0006Dewi IDADP, Kyranides MN.Physical, verbal, and relational aggression: the role of anger management strategies.Journal of Aggression, Maltreatment & Trauma. 2021;0(0):1-18. doi:10.1080/10926771.2021.1994495Qu W, Dai M, Zhao W, Zhang K, Ge Y.Expressing anger is more dangerous than feeling angry when driving.PLoS ONE. 2016;11(6):e0156948. doi:10.1371/journal.pone.0156948Henwood KS, Chou S, Browne KD.A systematic review and meta-analysis on the effectiveness of CBT informed anger management.Aggression and Violent Behavior. 2015;25:280-292. doi:10.1016/j.avb.2015.09.011Zarshenas L, Baneshi M, Sharif F, Moghimi Sarani E.Anger management in substance abuse based on cognitive behavioral therapy: an interventional study.BMC Psychiatry. 2017;17(1):375. doi:10.1186/s12888-017-1511-zVuoksimaa E, Rose RJ, Pulkkinen L, et al.Higher aggression is related to poorer academic performance in compulsory education.Journal of Child Psychology and Psychiatry. 2021;62(3):327-338. doi:10.1111/jcpp.13273
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Control anger before it controls you.Kim YR, Choi HG, Yeom HA.Relationships between exercise behavior and anger control of hospital nurses.Asian Nursing Research. 2019;13(1):86-91. doi:10.1016/j.anr.2019.01.009American Psychological Association.How a psychologist can help you manage anger.Manfredi P, Taglietti C.A psychodynamic contribution to the understanding of anger - The importance of diagnosis before treatment.Res Psychother. 2022;25(2):587. Published 2022 Jun 30. doi:10.4081/ripppo.2022.587Anjanappa S, Govindan R, Munivenkatappa M.Anger management in adolescents: a systematic review.Indian Journal of Psychiatric Nursing. 2020;17(1):51. doi:10.4103/IOPN.IOPN_37_19Substance Abuse and Mental Health Services Administration.Anger management for substance use disorder and mental health clients.Asvaroğlu SY, Bekiroğulları Z.Cognitive behavioural therapy treatment for child anger management.The European Journal of Social & Behavioural Sciences. 2020;2. doi:10.15405/ejsbs.2020.04.issue-2National Institute of Mental Health.Borderline Personality Disorder.Richard Y, Tazi N, Frydecka D, Hamid MS, Moustafa AA.A systematic review of neural, cognitive, and clinical studies of anger and aggression.Curr Psychol. Published online June 8, 2022. doi:10.1007/s12144-022-03143-6Diamond GM, Shahar B, Sabo D, Tsvieli N.Attachment-based family therapy and emotion-focused therapy for unresolved anger: The role of productive emotional processing.Psychotherapy (Chic). 2016;53(1):34-44. doi:10.1037/pst0000025MedlinePlus.Learn to manage your anger.Steffgen G.Anger management - evaluation of a cognitive-behavioral training program for table tennis players.Journal of Human Kinetics. 2017;55(1):65-73. doi:10.1515/hukin-2017-0006Dewi IDADP, Kyranides MN.Physical, verbal, and relational aggression: the role of anger management strategies.Journal of Aggression, Maltreatment & Trauma. 2021;0(0):1-18. doi:10.1080/10926771.2021.1994495Qu W, Dai M, Zhao W, Zhang K, Ge Y.Expressing anger is more dangerous than feeling angry when driving.PLoS ONE. 2016;11(6):e0156948. doi:10.1371/journal.pone.0156948Henwood KS, Chou S, Browne KD.A systematic review and meta-analysis on the effectiveness of CBT informed anger management.Aggression and Violent Behavior. 2015;25:280-292. doi:10.1016/j.avb.2015.09.011Zarshenas L, Baneshi M, Sharif F, Moghimi Sarani E.Anger management in substance abuse based on cognitive behavioral therapy: an interventional study.BMC Psychiatry. 2017;17(1):375. doi:10.1186/s12888-017-1511-zVuoksimaa E, Rose RJ, Pulkkinen L, et al.Higher aggression is related to poorer academic performance in compulsory education.Journal of Child Psychology and Psychiatry. 2021;62(3):327-338. doi:10.1111/jcpp.13273
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Psychological Association.Control anger before it controls you.Kim YR, Choi HG, Yeom HA.Relationships between exercise behavior and anger control of hospital nurses.Asian Nursing Research. 2019;13(1):86-91. doi:10.1016/j.anr.2019.01.009American Psychological Association.How a psychologist can help you manage anger.Manfredi P, Taglietti C.A psychodynamic contribution to the understanding of anger - The importance of diagnosis before treatment.Res Psychother. 2022;25(2):587. Published 2022 Jun 30. doi:10.4081/ripppo.2022.587Anjanappa S, Govindan R, Munivenkatappa M.Anger management in adolescents: a systematic review.Indian Journal of Psychiatric Nursing. 2020;17(1):51. doi:10.4103/IOPN.IOPN_37_19Substance Abuse and Mental Health Services Administration.Anger management for substance use disorder and mental health clients.Asvaroğlu SY, Bekiroğulları Z.Cognitive behavioural therapy treatment for child anger management.The European Journal of Social & Behavioural Sciences. 2020;2. doi:10.15405/ejsbs.2020.04.issue-2National Institute of Mental Health.Borderline Personality Disorder.Richard Y, Tazi N, Frydecka D, Hamid MS, Moustafa AA.A systematic review of neural, cognitive, and clinical studies of anger and aggression.Curr Psychol. Published online June 8, 2022. doi:10.1007/s12144-022-03143-6Diamond GM, Shahar B, Sabo D, Tsvieli N.Attachment-based family therapy and emotion-focused therapy for unresolved anger: The role of productive emotional processing.Psychotherapy (Chic). 2016;53(1):34-44. doi:10.1037/pst0000025MedlinePlus.Learn to manage your anger.Steffgen G.Anger management - evaluation of a cognitive-behavioral training program for table tennis players.Journal of Human Kinetics. 2017;55(1):65-73. doi:10.1515/hukin-2017-0006Dewi IDADP, Kyranides MN.Physical, verbal, and relational aggression: the role of anger management strategies.Journal of Aggression, Maltreatment & Trauma. 2021;0(0):1-18. doi:10.1080/10926771.2021.1994495Qu W, Dai M, Zhao W, Zhang K, Ge Y.Expressing anger is more dangerous than feeling angry when driving.PLoS ONE. 2016;11(6):e0156948. doi:10.1371/journal.pone.0156948Henwood KS, Chou S, Browne KD.A systematic review and meta-analysis on the effectiveness of CBT informed anger management.Aggression and Violent Behavior. 2015;25:280-292. doi:10.1016/j.avb.2015.09.011Zarshenas L, Baneshi M, Sharif F, Moghimi Sarani E.Anger management in substance abuse based on cognitive behavioral therapy: an interventional study.BMC Psychiatry. 2017;17(1):375. doi:10.1186/s12888-017-1511-zVuoksimaa E, Rose RJ, Pulkkinen L, et al.Higher aggression is related to poorer academic performance in compulsory education.Journal of Child Psychology and Psychiatry. 2021;62(3):327-338. doi:10.1111/jcpp.13273
American Psychological Association.Control anger before it controls you.
Kim YR, Choi HG, Yeom HA.Relationships between exercise behavior and anger control of hospital nurses.Asian Nursing Research. 2019;13(1):86-91. doi:10.1016/j.anr.2019.01.009
American Psychological Association.How a psychologist can help you manage anger.
Manfredi P, Taglietti C.A psychodynamic contribution to the understanding of anger - The importance of diagnosis before treatment.Res Psychother. 2022;25(2):587. Published 2022 Jun 30. doi:10.4081/ripppo.2022.587
Anjanappa S, Govindan R, Munivenkatappa M.Anger management in adolescents: a systematic review.Indian Journal of Psychiatric Nursing. 2020;17(1):51. doi:10.4103/IOPN.IOPN_37_19
Substance Abuse and Mental Health Services Administration.Anger management for substance use disorder and mental health clients.
Asvaroğlu SY, Bekiroğulları Z.Cognitive behavioural therapy treatment for child anger management.The European Journal of Social & Behavioural Sciences. 2020;2. doi:10.15405/ejsbs.2020.04.issue-2
National Institute of Mental Health.Borderline Personality Disorder.
Richard Y, Tazi N, Frydecka D, Hamid MS, Moustafa AA.A systematic review of neural, cognitive, and clinical studies of anger and aggression.Curr Psychol. Published online June 8, 2022. doi:10.1007/s12144-022-03143-6
Diamond GM, Shahar B, Sabo D, Tsvieli N.Attachment-based family therapy and emotion-focused therapy for unresolved anger: The role of productive emotional processing.Psychotherapy (Chic). 2016;53(1):34-44. doi:10.1037/pst0000025
MedlinePlus.Learn to manage your anger.
Steffgen G.Anger management - evaluation of a cognitive-behavioral training program for table tennis players.Journal of Human Kinetics. 2017;55(1):65-73. doi:10.1515/hukin-2017-0006
Dewi IDADP, Kyranides MN.Physical, verbal, and relational aggression: the role of anger management strategies.Journal of Aggression, Maltreatment & Trauma. 2021;0(0):1-18. doi:10.1080/10926771.2021.1994495
Qu W, Dai M, Zhao W, Zhang K, Ge Y.Expressing anger is more dangerous than feeling angry when driving.PLoS ONE. 2016;11(6):e0156948. doi:10.1371/journal.pone.0156948
Henwood KS, Chou S, Browne KD.A systematic review and meta-analysis on the effectiveness of CBT informed anger management.Aggression and Violent Behavior. 2015;25:280-292. doi:10.1016/j.avb.2015.09.011
Zarshenas L, Baneshi M, Sharif F, Moghimi Sarani E.Anger management in substance abuse based on cognitive behavioral therapy: an interventional study.BMC Psychiatry. 2017;17(1):375. doi:10.1186/s12888-017-1511-z
Vuoksimaa E, Rose RJ, Pulkkinen L, et al.Higher aggression is related to poorer academic performance in compulsory education.Journal of Child Psychology and Psychiatry. 2021;62(3):327-338. doi:10.1111/jcpp.13273
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