Anger Management Issues (and How to Overcome Them!)

Author:

Irene Lopez

MBA

Editor:

Ashley Pena

LCSW

Anger isn’t always an easy emotion to manage. On the one hand, you don’t want to bottle it up. On the other hand, it’s easy for anger to quickly get out of control and harm your life and relationships in multiple ways.¹

If you’re struggling to control your anger once you reach boiling point, you’re not on your own. Just under 8% of the U.S. population is supposedly showing high anger levels.²

Fortunately, it’s possible to learn how to manage your anger. Below, we’ll start by explaining what anger management is before exploring multiple effective strategies to manage your anger.

What Is Anger Management?

When we say “anger management,” we’re talking about keeping your cool when life throws stressful curveballs at you. Anger management typically involves a set of strategies that help you handle your anger in ways that don’t leave you (or anyone else for that matter!) feeling rubbish. Anger management strategies can lessen the intensity of the anger we feel and stop us from acting in ways we later regret.³ A simple example of this is: if we’re frustrated and take a deep breath, this can help us communicate how we feel, rather than shout in another person’s face.

Anger management is closely related to emotion regulation, which is the ability to understand and manage your reactions to difficult emotions. When you learn healthy emotion regulation strategies, you can process your emotions and react in a calm, healthy way.⁴

Does Anger Management Mean Suppressing Anger?

Sometimes, anger management can sound a little bit like suppressing anger. However, the aim isn’t to pretend your anger doesn’t exist or to bottle your emotions up.⁴

Suppressing anger can actually make things worse. Imagine a pressure cooker—anger management strategies help us to release the pressure on a pressure cooker slowly, bit by bit. By doing this repeatedly, the pressure gets down to a more manageable level.

However, when we don’t use anger management strategies, or suppress our anger, it’s equivalent to letting the pressure in the pressure cooker build up and up until it can no longer handle the pressure. And, you guessed it, it explodes.

Signs You’re Struggling With Anger Management

Everyone experiences anger from time to time, and it’s not necessarily unhealthy. Anger typically occurs in response to some sort of threat, and it can prepare you for action. This may be contrary to what you’ve been taught in the past. Anger is often seen as a negative emotion that shouldn’t be expressed, but this isn’t true. It isn’t anger that’s the issue; it’s often what we do with the anger. If not managed properly, anger can lead to negative consequences, like aggression toward others.³

So, how do you know if you have anger issues? Consider the signs below:^5,6,7

You’re known to have a heated temper.
You’re often easily irritated or annoyed.
You have frequent arguments with other people.
You tend to slam doors or objects when you’re upset.
Being publicly criticized causes you to become enraged.
You try to hurt other people’s feelings when you’re angry.
You feel like you lose control of your behavior when you’re angry.
It seems like you experience anger more intensely than other people.
Something like not receiving proper recognition can make you furious.
You tend to become physically aggressive toward people or objects in response to anger.
You often feel symptoms commonly associated with stress, like a racing heart or tense muscles, when you’re upset.

Helpful Anger Management Techniques

Healthy anger management techniques include both immediate practices that help you remain calm when angry, as well as daily practices that help with emotion regulation.

Some immediate coping strategies when angry include:

Walking away from the anger-inducing situation.⁸
Counting to ten before responding to a stressful situation.⁸
Holding an object that calms you, such as a stone or a fidget toy.
Acknowledging your anger by saying to yourself, “I’m feeling angry right now.”

These strategies can help you regulate your emotions in the face of anger. In addition to the anger management strategies above, it’s helpful to use regular practices that focus on regulating your emotions long-term. These strategies include:

Exercise and other healthy lifestyle behaviors can reduce stress and improve anger management.⁸
Mindfulness exercises like yoga, meditation, or journaling, as these can help you develop a greater awareness of your bodily sensations, so you know when you’re becoming angry.⁹
Relaxation techniques, such as progressive muscle relaxation. This involves focusing on one muscle group at a time and tensing then relaxing these muscles. You might start with muscles in the head, then work your way down to your feet.8 This can help to relieve built-up anger and stress.
Anger management exercises like deep breathing and visualization can make it easier to regulate your anger responses. To practice deep breathing, take slow, controlled breaths rather than shallow breaths. In addition, you can practice visualization by imagining a calming place, such as the beach or a cabin in the mountains.⁸

Therapeutic Approaches for Anger Management Issues

While you can learn anger management techniques at home, many people benefit from professional treatment.
The anger management therapies below may be beneficial for you, depending on your unique needs:

CBT for Anger Management

Cognitive behavioral therapy (CBT) can be beneficial for anger management because it teaches several important skills that are fundamental to managing our emotions. For example, when working with a CBT therapist, you can learn to reframe anger-provoking thoughts.¹⁰

If you believe people are purposely harming you, for instance, you can reframe your thinking to consider that they may have just made a mistake. This can reduce the intensity of your anger.

One-on-One Psychotherapy

In counseling sessions, you can receive personalized strategies for anger control. For instance, a counselor can help you identify your anger triggers and develop a plan for managing them. What’s more, psychotherapy can help you uncover difficult past experiences that may be playing a role in your anger management difficulties.

Role-Play Therapy

Anger management coaching or counseling often uses role-play strategies. Role-playing can help you practice healthy responses to situations that would normally bring about intense anger. ¹¹

Biofeedback Therapy for Anger Management

Biofeedback training gives you immediate feedback about how your body shows anger. For example, if your heart rate increases or your skin gets hotter with anger.

By receiving this immediate feedback, you can begin to learn the signs of anger and learn calming strategies. This, in turn, makes it easier to regulate anger responses.¹²

Managing Anger in Daily Life

Learning to manage your anger throughout your daily life is essential if you want to maintain healthy relationships and function well in the workplace. One of the best things you can do is practice clear communication.

Oftentimes, anger within our relationships arises from misunderstandings.⁸ Practicing clear communication–and giving others the benefit of the doubt–can go a long way toward preventing angry outbursts.

When you’re faced with anger throughout the course of your day, practice healthy regulation strategies. Step away until you’re calm, or practice deep breathing or visualization in the moment to reduce the tension.

If you’re struggling to manage your anger, you can also try to reframe your thinking about the situation at hand. Remind yourself that even if a situation is frustrating, you can and will get through it.⁸

Finally, it’s helpful to set yourself up for success by creating a calming environment. Try to reduce exposure to triggers, such as loud noises or heavy traffic. You can also reduce your stress by avoiding potentially heated discussions or conversations at times when you’re feeling tired or stressed.⁸

How to Manage Anger

Long-term anger management focuses on addressing the underlying causes of anger and developing sustainable coping mechanisms. This may require seeking professional treatment.

Long-Term Strategies

Therapy: Working with a therapist can uncover the root causes of anger and develop healthy coping strategies for managing it.^¹⁰
Mindfulness Practices: Techniques like meditation and mindfulness help you stay present and respond to triggers with awareness rather than reacting impulsively.¹¹
Stress Reduction: Regular exercise, sufficient sleep, and time for relaxation are essential for maintaining emotional balance.¹⁰

It’s also important to note that anger is often a symptom of deeper emotional or psychological challenges. For example, unresolved trauma, stress, or unmet needs. Addressing these root causes in therapy is necessary for lasting change.¹²

Treatment Options for Anger Management

If you’re seeking professional anger management treatment, there are several options available:

Support Groups: Group therapy for anger management connects you with others experiencing similar challenges. By participating in anger management groups, you’ll establish connections with others who have learned to control their anger. This provides you with social support and healthy role models.¹²
Coaching Programs: Anger management coaching programs provide structured support to those struggling with anger. These programs offer training in specific skills, such as healthy communication, relaxation training, and thought modification.¹³
Online Therapy: If you’re seeking convenience, online anger management therapy may be a suitable choice. This option allows you to connect with a therapist from home using technology.
In-Person Therapy: Not everyone prefers online therapy. If you prefer to connect in person, there are face-to-face options for anger management. These services are typically available in outpatient counseling centers.

Support and Resources for Anger Management

Finding the right resources for anger management begins with exploring options locally and online. Searching for “anger management help near me” can connect you to nearby therapists, support groups, and anger management programs. Community centers, healthcare providers, and professional directories often list reputable anger management programs.

Selecting the right therapy or treatment program requires considering your unique needs and preferences. For instance, if you have a busy schedule, you may find online therapy to be more suitable.

Alternatively, if you prefer a face-to-face connection, an outpatient anger management program at a mental health clinic may be best for you. But regardless of the specific program you choose, it’s essential to seek services from a licensed professional, such as a clinical counselor, social worker, or psychologist.

Seek Support Today

When you decide you need support for anger management, early intervention is critical. Getting help early can prevent long-term negative effects from unmanaged anger, such as strained relationships or problems at work.

There is no shame in reaching out for help; in fact, it’s the responsible thing to do.

If you’re ready to seek help for anger management, Mission Connection is here to support you. We offer a variety of outpatient treatment services, and we are prepared to meet your unique needs.

References

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3. Kjærvik, S. L., & Bushman, B. J. (2024). A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage? Clinical Psychology Review, 109, Article 102414. https://doi.org/10.1016/j.cpr.2023.102414

4. Lotfali, S., Moradi, A., & Ekhtiari, H. (2017). On the effectiveness of emotion regulation training in anger management and emotional regulation difficulties in adolescents. Modern Applied Science, 11(1), 114–122. https://doi.org/10.5539/mas.v11n1p114

5. Fernandez, E., & Johnson, S.L. (2016). Anger in psychological disorders: Prevalence, presentation, etiology, and prognostic implications. Clinical Psychology Review, 46, 124-135. https://doi.org/10.1016/j.cpr.2016.04.012

6. Lievaart, M., Franken, I.H.A., & Hovens, J.E. (2016). Anger assessment in clinical and nonclinical populations: Further validation of the State-Trait Anger Expression Inventory-2. Journal of Clinical Psychology, 72(3), 263-278. https://doi.org/10.1002/jclp.22253

7. Alia-Klein, N., Gan, G., Gilam, G., Bezek, J., Bruno, A., Denson, T. F., Hendler, T., Lowe, L., Mariotti, V., Muscatello, M. R., Palumbo, S., Pellegrini, S., Pietrini, P., Rizzo, A., & Verona, E. (2020). The feeling of anger: From brain networks to linguistic expressions. Neuroscience & Biobehavioral Reviews, 108, 480–497. https://doi.org/10.1016/j.neubiorev.2019.12.002

8. American Psychological Association. (2011). Strategies for controlling your anger: Keeping anger in check. https://www.apa.org/topics/anger/strategies-controlling

9. Eisenlohr-Moul, T. A., Peters, J. R., Pond, R. S. Jr., & DeWall, C. N. (2016). Both trait and state mindfulness predict lower aggressiveness via anger rumination: A multilevel mediation analysis. Mindfulness, 7, 713–726. https://doi.org/10.1007/s12671-016-0508-x

10. Toohey, M. J. (2021). Cognitive behavioral therapy for anger management. In A. Wenzel (Ed.), Handbook of cognitive behavioral therapy: Applications (pp. 331–359). American Psychological Association. https://doi.org/10.1037/0000219-010

11. Anjanappa, S., Govindan, R., Munivenkatappa, M., & Bhaskarapillai, B. (2023). Effectiveness of anger management program on anger level, problem-solving skills, communication skills, and adjustment among school-going adolescents. Journal of Education and Health Promotion, 12(1), Article 90. https://doi.org/10.4103/jehp.jehp_1216_22

12. Hillman, H., & Chapman, C. (2018). Biofeedback and anger management: A literature review. NeuroRegulation, 5(1), 43–52. https://doi.org/10.15540/nr.5.1.43

13. Malhotra, A., Mars, J. A., & Baker, J. (2024). Group therapy. In StatPearls [Internet]. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK563125/

14. Anjanappa, S., Govindan, R., Munivenkatappa, M., & Bhaskarapillai, B. (2023). Effectiveness of anger management program on anger level, problem-solving skills, communication skills, and adjustment among school-going adolescents. Journal of Education and Health Promotion, 12,(90). https://doi.org/10.4103/jehp.jehp_1216_22