Everything You Need To Know About Anger Management Therapy
Anger is a natural human emotion that is often seen as undesirable or harmful. While uncontrolled or excessive anger can certainly cause harm, it is also an important part of how humans respond to threats and stressors in their environment. Because of this, rejecting anger completely may not be as helpful as learning to manage and understand it. For some, managing anger is a simple process, but for others, anger can sometimes prove challenging. This article will discuss the purpose of anger, when anger management therapy might be necessary, and how anger therapy can help people gain proactive skills for managing adverse emotions.
Why do humans get angry?
Anger is part of the fight-or-flight reflex, a biological system that allows humans to quickly release energy when confronted with a threat. For example, a person who encounters a dangerous animal while on a hike will experience a burst of energy once they realize they are in danger. The energy can be used to fight for one’s life if attacked and can also be used to flee from the threat as fast as possible. Fear and anger are closely related, and anger serves as an energy-rich response to a frightening situation.
Early humans, accustomed to encountering wild beasts and dangers in nature, relied upon anger to survive. However, humans living in modern society tend to encounter fewer dangerous threats from nature, leading some to wonder whether anger serves a purpose in the modern day. Is it possible that humans have outgrown the need for anger entirely?
Many people consider anger to be entirely negative. It is often seen as unpleasant for the person experiencing the emotion and, potentially, for those around them. While anger can certainly be deleterious, evidence suggests that anger likely has an important role in today’s society. Research indicates that anger is likely part of what motivates individuals to achieve challenging goals.
It may also help people identify and set their boundaries. Some research suggests that anger may help a person better understand their needs within interpersonal relationships and that feelings of anger may serve an important function in improving relationship satisfaction overall by encouraging couples to express their needs.
The risks of excessive anger
Research demonstrates that anger likely still serves an important purpose and that feelings of anger can be useful for motivation and boundary-setting, in addition to responding to imminent threats. However, research also suggests that anger can have serious adverse consequences if it is frequent or excessive.
Anger’s physical risks
Anger is a normal reaction to an imminent threat against a person’s physical, emotional, or mental well-being. However, when a person is frequently angry or experiences intense bursts of anger, it can take a toll on their body. Chronic anger raises blood pressure, increases the risk of cardiovascular disease, and decreases the likelihood that a person will engage in behaviors that protect and bolster their health. Chronic anger or persistent irritability are also risk factors in other conditions, like gastrointestinal disease and cancer.
Anger’s risks to mental health
Anger is associated with an increased risk of developing several mental health conditions. Some conditions, like intermittent explosive disorder, are centered on anger itself. Others, like depression and anxiety, don’t have anger as a central feature but are more likely to occur if a person is chronically angry. In addition, anger increases the likelihood that a person will experience chronic loneliness or a lack of social engagement. Loneliness is a significant health risk, and social isolation due to anger is commonly considered one of the primary driving factors behind anger’s adverse effects.
Anger’s risk to others
Chronic anger is associated with reduced impulse control, meaning that a person who frequently experiences anger may not always feel as though they have complete control over their actions when upset or angry. This can lead to potentially serious consequences, such as verbal or physical aggression. The risks to others posed by anger are likely one of the main reasons why those with excessive anger often struggle to maintain a healthy social circle, which has the potential to worsen underlying causes of chronic anger.
How anger management therapy helps
Anger management therapy is not one-size-fits-all. There are several evidence-based approaches that qualified mental health professionals can use to help their clients address concerns related to anger, irritability, and aggression. Commonly used strategies include identifying anger triggers, learning strategies to reduce physiological arousal, adopting regular relaxation practices, and using other psychotherapeutic techniques to directly confront underlying factors that may be promoting feelings of anger.
Anger management formats
Anger management therapy can also take different formats. Individual therapy is most common, but group therapy is also a commonly used approach. Because anger and aggression are often stigmatized in society, group-based approaches may have the advantage of allowing someone to interact with those who understand the complex nature of chronic anger. Finding positive social support is often a key part of reducing anger, as positive social interactions are known to bolster both mental and physical well-being.
Group approaches to anger management are often facilitated by a licensed mental health professional and rely on evidence-based techniques popular in other group therapies. However, some anger management approaches follow a more systematic approach. Many jurisdictions offer anger management classes that, while not necessarily led by a mental health professional, typically follow a standard approach that utilizes evidence-based techniques.
Sometimes, community organizations like churches, community centers, and vocational development centers offer classes that teach stress management and emotion regulation skills. While these may not be solely for anger management, many of the resources offered can be used to help reduce the adverse impact of anger.
Techniques used in anger management therapy
The majority of the research surrounding anger management treatments has focused on cognitive-behavioral therapy (CBT), a robust psychotherapy that offers tried-and-true methods to foster proactive change. For example, many therapists use a CBT technique known as stress inoculation, wherein clients are asked to imagine incidents that would provoke anger. The therapist can then help the client access and understand their feelings without the anger becoming overwhelming. Therapists often also teach strategies for managing anger as soon as it is detected, often by teaching techniques that reduce the body’s physiological response to a threat, such as diaphragmatic breathing.
Therapists do sometimes take approaches that are not based on CBT. Psychodynamic therapy, which emphasizes self-reflection and personal exploration, is also popular. In some cases, therapists might encourage their clients to try family therapy, which is often helpful if anger issues impact family cohesion or relationships between family members.
Therapists may also use several other techniques or approaches if co-occurring mental health issues are found. For example, if the client reports a history of traumatic experiences, the therapist may help them identify a link between trauma and feelings of anger. In such a case, the therapist and client may choose to focus treatment on resolving trauma rather than treating the anger directly.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Anger management therapy’s effectiveness
Most of the research surrounding anger management therapy has investigated the potential anger-reducing effects of robust evidence-based therapies, like cognitive-behavioral therapy. Among clients who sought individual anger management therapy with a licensed mental health professional, evidence suggests that approximately 75% of clients reported significant improvement.
The effectiveness of other anger management approaches has been studied less extensively, but evidence suggests that group therapy approaches led by a licensed therapist are generally effective, but the benefit of self-guided programs or programs led by an unlicensed professional may vary considerably from person to person. Despite a lack of robust research data, many people report significant improvement after attending a local community support group or completing a self-guided anger management program.
Accessing anger management therapy online
Individual therapy for anger management is often the most effective, but accessing a therapist can come with additional challenges or hurdles. Many people are simplifying the process by choosing online therapy. A person typically attends an online therapy session by phone or video conference, meaning they can meet with their therapist at any convenient location. Online therapy is also often cheaper than in-person therapy and typically offers access to more practitioners than may be available locally.
Online therapists have the same training as traditional therapists and use the same evidence-based techniques, like cognitive-behavioral therapy. Although some have raised concerns about whether online therapy is as effective as in-person therapy, the recent surge of online therapy users has prompted additional research, which indicates that, in most cases, both methods are equally effective.
Takeaway
Chronic anger can be a difficult challenge to manage and can potentially harm the person experiencing frequent anger, as well as those around them. Anger management therapy can help resolve anger concerns in several ways. A therapist might help their client learn relaxation techniques, avoid anger triggers, or conquer underlying issues that drive anger to the surface. Therapy can be accessed online, in person, individually, or in groups. The majority of people who participate in anger management therapy see significant improvement.
Frequently asked questions (FAQs)
What are the signs of anger issues?
When it comes to finding a solution to your anger issues, the first step is to know when you are angry and how to exert control. Anger symptoms manifest in different ways, and why anger is a normal emotion to feel, uncontrolled anger can lead to relationship issues and acts of violence. While some anger symptoms can be subtle, when you can identify the warning signs of an anger management problem, it can help prevent the rise of volatile anger.
Some of the common anger symptoms are:
- Use of excessive force when resolving conflict
- An aggressive or hostile attitude towards dissent
- Frequent and intense feelings of irritation or frustration
- Inability to shake off resentful thoughts or feelings
- The urge to hurt others either verbally or physically
- The tendency to scream or raise your voice when speaking
- Constant feelings of anxiety, agitation, or tension
- The lack of a sense of humor
- The need to assert control through violent or abusive behavior
Anger affects the way we think and how we feel, and unresolved anger can hinder the way we work and relate to other people. A persistent and intense feeling of anger and aggression indicates an anger management problem that needs to be addressed.
How do you fix anger issues?
When it comes to fixing anger issues, how you express your anger goes a long way to determine the outcome of a situation. Instead of being confrontational or passive-aggressive, you can choose to be persuasive. When you speak calmly and politely, without seeking to humiliate or absorb yourself of responsibility, it fosters ease of tension, which prevents feelings of resentment that could lead to conflict.
At the same time, instead of being mad at a situation, focus on how you can prevent it from escalating and ways it can be resolved. This requires patience, which can enable you to stay calm in the face of anger and aggression. You should also prioritize taking time out to relax and cool off when you feel stressed or overwhelmed.
However, while these measures focus on how you can deal with anger on your own, they may not be sufficient if you suffer from a serious anger disorder. If you feel that your anger issues are making it difficult for you to maintain healthy relationships, then you may need to seek professional help.
Anger management classes give you the support and techniques you need when it comes to managing your anger issues. These anger management classes provide you with effective therapeutic strategies to put your anger under control and also help you resolve any underlying factors causing your anger issues.
What are the three types of anger?
The three general types of anger issues and they are:
- Aggressive anger
- Passive anger
- Assertive anger
Aggressive anger is a form of anger disorder that takes a direct approach to express anger, with the aim often being to cause emotional, physical, or psychological harm. People who experience aggressive anger don't pretend or hide how they feel and are more likely to act impulsive and excessive in their reaction.
The second form of anger disorder is passive anger. Passive anger refers to an indirect way to deal with anger, with the person often denying or suppressing their anger. People who experience passive anger would usually seek reparation through sinister means. Passive anger requires a level of emotional dishonesty that, if left unresolved, may lead to a toxic attitude.
Assertive anger is a confident but non-threatening approach to expressing your anger, with the focus usually being on calmness and control. Assertive anger is regarded as the ideal way to deal with anger because it allows for effective communication and a clear understanding of the situation.
Why do I get so angry?
Anger is a feeling you can't completely get rid of. This is because anger is a normal emotion to feel in a moment of fear, provocation, or distress. Anger issues often arise through a combination of individual and environmental factors and can either be momentary or become an extensive feeling of grudge. In some instances, anger issues can result from hormonal changes, with increased levels of irritability and rage, ensuring there is a strong link between menopause and anger.
Sometimes, when you are engaged in a stressful activity, it can increase feelings of irritation and frustration that may result in angry outbursts. You might be dealing with universally stressful issues, such as weight loss women’s issues, injustice in the world around you, family or relationship problems, school or work related stressors, or any number of other frustrating situations that people come to expect as part of modern life. Suppressing your anger because you feel it's inappropriate, oftentimes, serves only to increase the intensity of the anger. So while your anger can be suppressed, you should always endeavor to express your anger instead, although this should be done in a manner that is restrained and controlled.
Is anger a mental illness?
Anger is a normal and even healthy feeling, but anger becomes a problem when it can't be controlled. Anger in itself isn't considered a disorder, which is why anger issues have no diagnostics criteria. However, chronic anger can be as a result of an underlying mental health disorder, such as alcohol addiction and paranoia. A person with anger issues may experience symptoms of one or multiple mental health disorders, and this often determines the frequency and severity of their anger issues. A mental health evaluation may be required before treatment for anger disorder commences.
What mental illness causes anger?
Though anger is not classified as a mental illness, anger symptoms are often associated with many mental disorders. But even though feeling angry doesn't mean an individual has a mental health condition, it's important they consult a doctor to know the cause of their anger issues.
Some of the mental health conditions that cause anger issues are:
- Depression
- Opposition defiant disorder (ODD)
- Bipolar disorder (BP)
- Anxiety
- Obsessive-compulsive disorder (OCD)
- Attention deficit hyperactivity disorder (ADHD)
- Intermittent explosive disorder (IED)
- Narcissistic personality disorder (NPD)
- Anti-social personality disorder (APD)
- Schizophrenia
What is the bipolar rage?
Bipolar disorder is a long-term mental health condition that causes unexpected and dramatic shifts in mood. This mood changes could either be euphoric and agitated, which is called a manic episode, or sad and hopeless, which is called a depressive episode. Even though it's not generally regarded as a symptom of the condition, anger is a common emotion among people dealing with bipolar disorder. This is usually referred to as bipolar rage. There is a study indicating that people with bipolar disorder may experience heightened levels of anger and irritability, especially during manic periods. Bipolar rage has been described as "impulsive, intense, erratic, and explosive," and occupies the thin line between depression and anger.
Why is my anger out of control?
If you want to learn how to deal with anger and identify the triggers so you can avoid them, a moment of introspection may help you understand anger rarely occurs independently of other factors. These factors are influenced by different circumstances and events, but can always be attributed to an individual's state of mind.
When you're dealing with financial issues, such as debt or inability to afford certain needs, you may feel angry as a result of your inadequacy or insecurity. But anger usually happens as a reaction, often in a manner that is disproportionate to its cause.
Some of the other reasons you may be prone to uncontrolled feelings of anger include:
- Injustice
- Deception and betrayal
- Health issues
- Trauma and abuse
- Drugs and alcohol abuse
- Stress
- Grief and despair
- Family problems
- Sleep Disorder
- Fear
- Hopelessness
- Low Self-Esteem
Are anger issues genetic?
More often than not, there is a tendency to exhibit similar traits of anger as seen in older family or parents. The connection between anger and genetics or whether or not it is possible to inherit anger genes is still not very clear, as studies and in-depth researches are still on-going. However, the type of environment in which a child grows up matters. One may just find it difficult to control your anger, and this may be as a result of having verbally or physically abusive parents who exhibited such traits from time to time. It is even possible that you have observed some emotional symptoms or some symptoms of anger and you have questioned yourself many times over. It is not abnormal to have these feelings. However, your emotional health is important. You will often observe that your heart rate becomes faster when you are angry and this scenario, oftentimes, might start impacting your relationship with other people around you negatively as they may find it difficult to have decent and peaceful conversations with you. Looking back, you may start to recall how your parents also lost important relationships with their friends as well. For those with children, you may already begin to observe a similar trait in your children as they often times become oppositional defiant. Oppositional defiant disorder, most times becomes dominant in children that they start exhibiting aggressive behavior towards their peers both at home and in school. Though unconfirmed, oppositional defiant disorder has also been linked with genetics and the type of environment children grow up in.
Provided anger issues do not stem from bipolar disorder or any related mental illness; experts also believe that anger issues can be learned especially if it is not handled properly by the people that these children often look up to. When children become oppositional defiant, it could mean such trait was picked up from watching and observing the older siblings or those they look up to.
Is there a mental disorder for anger?
Getting angry is not an abnormal occurrence. Humans are bound to be offended once in a while and sometimes they let out the rage they have bottled up over a period of time. This does not necessarily mean they have a mental disorder. Sometimes, angry people exhibit some sort of aggressive behavior during their anger episodes, especially when the rage has been bottled up over a period of time. This anger could be categorized as an underlying mental health condition such as intermittent explosive disorder. This explosive disorder mostly involves angry ebullition and aggressive behavior, which often has to do with uncontrolled rage, conniptions, and breaking of objects. Sometimes, this person becomes physically abusive as the aggressive behavior rages continuously. During this explosive disorder phase, there is a tendency for increased blood pressure and increased muscle tension.
Adults with attention deficit hyperactivity disorder find it difficult to manage how they feel and respond to situations, which makes it harder for them, especially owing to the fact that they should relieve stress from their everyday life. The same can be said as well when they have depression anxiety and often do not know how to react. These persons with bipolar disorder or attention deficit hyperactivity disorder usually get angry for a short period, only to continue as though nothing ever happened some minutes later. However, the short phase of anger might get to the person at the receiving end and you find out that the reaction has a long-term effect to the point of impacting your relationships with them in the future.
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