What is anger management therapy?
Anger is a normal human emotion that most people experience from time to time. However, if you find yourself feeling angry often or very strongly, it may start to become a problem.
“Anger, sustained anger, or outbursts of anger can have an adverse effect on physical health, quality of life, and relationships,” said Erin Engle, a psychologist at Columbia University Medical Center.
“Anger management is a method designed to help you manage the emotional and physical arousals that accompany anger. Since it is usually impossible to change the environment or person that causes anger, anger management can help you identify the triggers of anger and learn to deal with them more effectively. “Engel explained.
According to Engel, the purpose of anger management therapy is to help minimize stress or anger-inducing situations, improve self-control, and help you express your feelings in a healthy way.
Types of anger management therapy
These are some of the different methods of anger management therapy:
- Cognitive Behavioral Therapy (CBT): According to Engel, CBT is usually the preferred treatment for anger management. She said that it can help you understand your anger triggers, develop and practice coping skills, and respond differently to angry thinking, feelings and behaviors, making you more calm and more in control.
- Dialectical Behavior Therapy (DBT): According to Engel, DBT is a form of CBT, which can help people suffering from intense or frequent anger regain it by cultivating emotion regulation and pain tolerance, mindfulness and effective interpersonal communication Emotional control.
- Family therapy: This therapy is helpful in situations where anger is often directed at family members. It can help you work together to improve communication and solve problems.
- Psychodynamic therapy: Psychodynamic therapy can help you examine the psychological roots of anger and its response to anger, so that you can identify and correct unhealthy patterns.
Engel said that your mental health care provider will evaluate your situation and specific behaviors to determine the overall treatment and whether you need medication in addition to treatment.
Anger management treatment techniques may involve understanding your triggers and reactions to anger, learning strategies for managing or spreading it, and changing thoughts and attitudes related to anger. Engle outlines some of these technologies below.
Identify triggers and responses
Treatment can help you better understand the factors that lead to the expression of anger; current and past triggers of anger; your response to it; and the consequences or consequences for yourself and your relationships.
For example, you may realize that yelling at your spouse is related to observing your parents yelling, or you may believe that you can only get what you want by yelling.
Learning strategies to eliminate anger
Anger management therapy can provide you with strategies to break your anger or manage your response to anger by avoiding or distracting.
Your therapist can help you deal with how to deal with when you are angry. Role-playing provides opportunities to practice skills, such as self-confidence and direct communication that can enhance control.
The treatment can also teach you coping strategies and relaxation techniques, such as slow deep breathing, leaving the room and returning when you gather, or using images of relaxation to reduce the intensity of anger.
Change attitudes and thinking patterns
Treatment may also involve restructuring thinking and changing attitudes related to anger, especially if your therapist uses CBT methods.
Your therapist will help you check your attitude and thinking style, and help identify patterns that may exacerbate anger, such as contemplation, catastrophe, judgment, fortune-telling, or magnification.
Your therapist will also work with you to help you practice changing response patterns. They can encourage forgiveness and compassion, provide ways to get rid of hurt and disappointment, and help you repair and accept a broken relationship.
What anger management therapy can help
Although anger management is a form of treatment designed to help you manage anger, anger is not an officially diagnosed or defined disease, such as depression or anxiety. However, Engel said that intense, destructive or uncontrollable anger can cause severe pain and damage and affect safety.
Anger management therapy can help anyone experiencing anger or outbursts of anger. Anger management therapy can help improve your:
- Mental health: Anger will consume your attention, affect your judgment, and consume your energy. It can also lead to other mental health conditions, such as depression and drug abuse.
- Physical health: Engel said that anger is physically manifested as a surge of adrenaline, a rapid heartbeat, increased blood pressure, and muscle tension (chin clenched or clenched fists). Over time, this can damage your health and lead to physical health conditions.
- Career: Anger can make it difficult for you to focus on school or work and affect your performance. It can also damage your relationship with your peers. Although creative differences, constructive criticism, and healthy debate can be effective, violent criticism or outbursts of anger can alienate your peers and lead to negative consequences.
- Interpersonal relationships: Anger is often the most harmful to your loved ones and may affect your relationship with them. This will make it difficult for them to feel comfortable around you and weaken their trust and respect, especially hurting children.
If someone has committed a criminal offence, anger management treatment is sometimes ordered, such as:
Benefits of anger management therapy
These are some of the benefits that anger management therapy can provide:
- Identify triggers: Knowing what triggers your anger can help you avoid them or manage your reaction to them.
- Change your thinking: Anger management can help you identify and change the unhealthy thinking patterns that fuel your anger.
- Develop coping skills: Therapy can help you regulate your emotions, control your behavior, and develop skills to help you deal with situations that trigger anger.
- Learn relaxation techniques: Your therapist may teach you relaxation techniques to help you calm down and relax.
- Problem solving: If certain situations repeatedly trigger your anger, your therapist may encourage you to find solutions or alternatives.
- Improve communication: Anger management therapy can help you express your feelings in a healthy, respectful, or confident manner, rather than being aggressive.
According to Engel, CBT, which is often used to treat anger, is a very effective method. Engel said that CBT is an experience-supported treatment that uses a skill-based approach to manage anger, focusing on the development of skills in thoughts, behavior patterns, and physical and emotional responses to anger.
A 2017 study found that CBT is helpful for table tennis players with anger management problems. Even after one year of treatment, participants were unlikely to express anger negatively or react in anger.
A 2020 study found that anger management therapy is beneficial for HIV patients.
Things to consider
“As with any form of treatment, it is beneficial to seek the support and experience of a trained mental health professional. Professional assessment and counseling can help identify any co-occurring mental health problems, such as trauma or substance use,” Engel said.
According to Engel, if you have co-occurring mental health problems, then determining whether these disorders play a major role, or how best to combine anger management to solve these problems, may be beneficial to you and your mental health care provider.
Engle explained that based on your concurrent problems, your mental health care provider will determine the appropriate treatment plan and whether you need medication.
How to start
If you find yourself arguing frequently, becoming violent or disruptive, threatening others, or being arrested for incidents related to your anger, you may need to seek anger management therapy.
Find a well-trained mental health professional who specializes in this form of treatment.
According to your preferences, you can choose individual treatment or group treatment. Individual therapy courses provide more privacy and one-on-one interaction, while group therapy courses can help you feel like you are not alone.
Very good sentence
Engel said that anger is a universal emotion, usually in response to threats, loss of power, or injustice. She explained that anger is not necessarily negative, although it may be harmful at an uncontrollable level, because some behaviors may occur after anger, such as throwing things, going out, attacking others, saying what you regret later Things, or take passive offensive behavior.
Anger can damage your health, relationships, and career. Anger management therapy can help you regulate emotions, maintain self-control, develop coping strategies, and communicate effectively.