Anger issues can manifest in a variety of ways, and their intensity can also vary. Continue reading to find out more and how to get help.
Anger is a common emotion that everyone experiences from time to time. While anger may be a natural emotion , ongoing and severe anger can be detrimental to your overall well-being.
When anger becomes uncontrollable, it can affect your ability to function and damage your personal life. If you feel overwhelmed with anger or it begins to consume your life, seeking professional help may be beneficial. Understanding anger and how it is treated can help guide you in getting the care you need.
What is anger?
Anger is a normal human emotion that can occur as a result of unexpected events, wrongdoings, and threats. It is often associated with feelings of stress, frustration, and irritability. Anger is normal to feel from time to time. It can help you express negative emotions and motivate you to find solutions to problems. In some instances, anger is even needed for survival.
Anger is only a problem when it becomes excessive and negatively impacts your daily life. When anger becomes out of control, it can disrupt personal relationships, cause financial issues, lead to problems at work, and result in legal troubles.
Anger comes in many forms, ranging from slight irritation to violent outbursts. It can sometimes be out of proportion or erratic. In such situations, emotions can be challenging to control and make you behave differently than you usually would.
Types of Anger
Anger can be expressed in different ways and in varying intensities. There are three types of anger: outward, inward, and passive.
Inward anger is aimed at yourself. It can include self-criticism, denying yourself happiness, or even depriving yourself of basic needs. This type of anger can also lead to self-harm, substance use, and isolation from friends and family.
Outward anger manifests itself in the form of physical or verbal behaviors towards others and things. Outward anger can include screaming, cursing, damaging property, or displaying abusive behavior towards others.
Also called passive-aggressive behavior, this form of anger involves expressing your frustration in subtle and indirect ways. Passive-aggressive behaviors can include ignoring someone, pouting, being sarcastic, and making insulting comments.
Symptoms of Anger Problems
Anger and irritation are normal feelings that we experience throughout our lives. Stressful work situations, getting caught in a traffic jam, going through a breakup, and facing threats are all situations that can make a person feel angry. However, when anger is constant and severe, you may have an anger management problem.
Anger management issues can be identified by the following signs:
- You frequently feel angry
- Your anger feels out of control
- Relationships are being affected by your anger
- Your anger is hurting other people
- Your anger leads to regrettable words or actions
- You are verbally or physically abusive
- People in your life begin to avoid you
How to Handle Anger Problems
Excessive anger can negatively impact many aspects of a person's life without proper management. If you feel like your anger is out of control and affecting your everyday life, try implementing the following strategies to help reduce negative emotions, improve problem-solving, and enhance your communication with others.
Think Before You Speak
It's common for anger to escalate in the heat of the moment. When this happens, it can lead to saying or doing things that you later regret. Before you speak, take a deep breath and collect your thoughts. Let others involved in the situation do the same.
Express Your Feelings When You are Calm
When you have calmed down and are thinking clearly, state your frustration in a non-confrontational manner. Be clear and direct when discussing your concerns and needs without harming others.
Be Physically Active
Exercising can help a person manage anger by boosting endorphin levels that relieve stress. If you feel your anger intensifying, take a quick walk or run to help release your negative emotions and thoughts.
Take a Timeout
When anger arises, take a moment to step back and walk away. This helps you reduce stress, gather thoughts, and regain balance. You can also apply this if you are alone and are experiencing negative emotions. Take a slow, deep breath and think about something enjoyable.
Identify Possible Solutions
When you're angry, it's easy to get hung up on the problem you're facing. Instead, focus your energy on resolving the source of your anger. Remember that anger won't solve your problem and could worsen the situation.
Use 'I' Statements
Criticizing or placing blame on others can often make the situation worse. Instead, when describing the problem, try using "I" statements. Be calm and concise. For example, say, "I'm upset that you did not help me with yard work yesterday," instead of, "You never do anything."
Don't Hold Grudges
Forgiveness can be a valuable tool for minimizing anger and solving problems. When you forgive someone who has angered you, it can help you both learn from the experience and improve your relationship.
A lighthearted attitude can go a long way in reducing anger. Using humor can help you confront the source of your anger and adjust your perspective on the situation. Avoid using sarcasm, however, as it can hurt others' feelings.
Practice Relaxation Skills
When anger arises, try doing some relaxation exercises to calm your nerves. This could include deep breathing exercises, visualization, or reciting a comforting phrase. Listening to music, doing yoga, or journaling your thoughts and feelings can also be helpful.
Know When to Ask for Help
Learning how to manage your anger is not always easy. If you feel that your anger is controlling you and affecting your life, seeking professional help can help you understand the source of your anger and manage it more effectively.
Getting Help for Anger Issues
Seeing a mental health professional may be a good idea if you feel your anger is unmanageable or negatively impacting your life. Mental health professionals can help determine if you have an underlying mental health condition causing anger issues. They can also help you reduce your feelings of anger and help you develop strategies for managing your symptoms.
Anger management can include one or more of the following:
- Relaxation exercises
- Medication for underlying conditions like depression, anxiety, or ADHD
- Anger management classes
- Exercises for managing anger at home
- Anger management support groups
Psychotherapy for Anger: What to Expect
For people who have difficulty regulating their anger, psychotherapy can be very helpful for improving the emotional and physiological responses that occur when anger is present. Also known as talk therapy, psychotherapy helps people change negative behaviors, find happiness, and overcome obstacles.
Psychotherapy sessions are conducted by a licensed mental health provider, such as a psychiatrist, psychologist, licensed therapist, school counselor, or other related mental health professional.
Working with a mental health professional will help you identify any underlying mental health conditions that play a role in your anger.
During therapy, you will work to uncover the triggers for your anger, learn how to change your emotional response, and develop coping strategies that can be applied in everyday life.
Psychotherapy can also help family members and loved ones learn about your anger, what they can do to help, and how they can cope.
Therapy sessions can take place in person or online through video chat. Your therapist will guide you through techniques to help you manage your anger. It is important to be fully honest and open with your therapist.
Be sure to talk about any concerns and questions that you may have. Therapy can be provided through a variety of different techniques. The following are some of the most effective methods for treating anger.
- Cognitive Behavioral Therapy (CBT) - CBT is a common treatment for anger management. It helps identify anger triggers, teach coping mechanisms, and change anger responses.
- Dialectical Behavioral Therapy (DBT) - This form of therapy can help individuals with extreme anger regain emotional stability by learning emotional regulation skills, mindfulness, and communication tools.
- Psychodynamic Therapy - This technique examines the underlying causes of anger and how you respond to them, helping you identify and correct negative thought and behavior patterns.
- Play Therapy - This form of therapy helps children express their thoughts and feelings through creative play.
Anger Management with CHE
Managing anger can sometimes be challenging, but it's not impossible to overcome. With the proper treatment, you can regain control of your emotions and improve your everyday life.
At CHE Behavioral Health Services, we offer comprehensive and compassionate care to address the source of your anger and help you manage it more effectively.
With access to over 900 mental health professionals, our team is dedicated to providing effective treatment that is both convenient and cost-effective.
To learn more about anger management and the treatments options available at CHE Behavioral Health Services, please call 888-515-3834. We are ready to talk, and ready to listen.