Managing Anger: Therapy and Emotion Regulation
Do you feel overwhelmed by anger, as if it can just "takes over" Does your anger interfere with the relationships that are important to you or hamper your success in your career? Anger is a universally felt, normal human emotion that can help protect us and the things and people we hold dear. However, when it is felt excessively or leads to problematic behaviors, it can push us farther away from the careers, relationships, and sense of peace we hope for. In fact, it can often just keep us stuck, continually feeling angry while our problems remain unresolved.
This is a common struggle that has not only affected countless individuals but has been routinely overcome through self-reflection and a willingness to change. To make this process successful, many have utilized psychotherapy (or "talk therapy) to manage harmful anger levels, work towards identifying underlying causes and relieve distress. In this article, we’ll explore how working with a trained mental health professional helps those struggling with anger management issues to better understand their feelings and take control over them. pr
What are the well-known and subtle ways anger shows up in your life
Anger is an emotion that can show up in more ways than we might realize. It's not just explosive yelling, throwing objects, or slamming doors. It can also appear in subtler ways in our everyday lives. For example, it may manifest as passive aggression, like giving someone the silent treatment, being unusually impatient, or being overly critical. While we may be able to recognize this in others, it can be difficult to notice how our own anger might be expressed in our daily lives. Even when others, such as family members or partners, may see we feel angry, mentioned it can just make us even madder!
An anger problem can also cause us to withdraw from others, leading to feelings of loneliness and isolation. In some cases, it can even lead to physical symptoms like fatigue or headaches. Over time, chronic anger can lead to health issues like high blood pressure, coronary heart disease, and increased use of health risk behaviors such as substance abuse. It's important to recognize these signs of anger so we can better manage our emotions and avoid potential conflicts. By acknowledging the different ways anger can show up in our lives, we can work towards healthier and more constructive responses.
How anger can impact your personal and professional life
Anger is a powerful emotion that can have a significant impact on both your personal and professional life. Uncontrolled anger can strain relationships, damage reputations, and harm your physical and mental health. In your personal life, excessive anger can lead to unnecessary fighting or arguing with loved ones, growing distance from friends and peers, and even legal trouble. In your professional life, being overly angry can negatively impact team dynamics, productivity, and the success of the entire company. When looking at candidates for advancement, leaders will typically look to see who can regulate themselves in difficult situations.
However, when controlled properly, anger can be a useful tool in certain situations, such as standing up for yourself or making positive changes. We can look no further than the advancements in civil rights across the globe. How much was powered by an appropriate sense of injustice and pain? By learning how to recognize and manage anger, you will be able to not only avoid unnecessary conflict but know when to successfully push back when something vital is threatened.
How anger relates to mental health conditions
Anger is a complex emotion that can be triggered by various factors such as stress, frustration, or fear. In small doses, it can be a healthy way of expressing one's emotions and communicating their needs. However, when anger becomes frequent, intense, or prolonged, it can negatively impact mental health. Individuals who possess mental health conditions, such as anxiety, depression, or bipolar disorder, are more likely to experience anger outbursts and irritability. These intense emotions can also worsen symptoms of the underlying condition and increase the challenges of coping with daily stressors.
For those who already experience a mental health condition, it may be even more difficult to manage anger effectively. For example, when we are depressed or anxious, our emotions may be more volatile. We may direct our general pain and frustration outward, seeing relatively minor events impact us deeply, or be less able to face serious situations without angry outbursts or poor impulse control.
How does anger management therapy work? What could it look like?
Anger is a natural emotion that everyone experiences from time to time. However, when it becomes uncontrolled, it can be detrimental to one's relationship, career, and general wellbeing. That's why therapy for anger has become increasingly popular in recent times. The focus of this therapy is to help individuals identify the triggers that cause their anger and address them in a healthy manner. During a session, a therapist will work with the individual to teach effective coping skills, improve communication skills, and offer stress management techniques. Additionally, the therapist may help the individual uncover underlying emotional issues that contribute to their anger. With time, therapy for anger can lead to a significant reduction in stress levels and overall improvement in mental health. Still, the best therapy for you will be one you co-create with your therapist. Whether this includes skills such as relaxation techniques or stress inoculation training or a deeper examination of the psychological roots of your anger expression will depend on your unique needs as a client.
Benefits of psychotherapy for anger management
Psychotherapy can have a profound impact on anger management. For individuals struggling to control their anger, psychotherapy offers a safe and supportive space where emotions can be explored and understood. By examining the root causes of anger, patients can gain insight into subconscious triggers and learn coping mechanisms to manage their emotions. In addition, psychotherapy can help individuals identify negative thought patterns and behaviors that may be contributing to their anger. With the help of a trained therapist, patients can develop new communication skills, become more mindful and self-aware, and ultimately experience a greater sense of emotional well-being. Overall, the benefits of psychotherapy for anger management are numerous and can provide individuals with the tools they need to navigate difficult emotions and achieve a more balanced and fulfilling life.
Research on anger management therapy
But don't just take our word for it! There has been ample research on therapy for anger issues. In fact, studies have found that individuals who participate in therapy experience a significant reduction in their overall levels of anger and aggression. With the help of a trained therapist, individuals can learn how to identify their triggers, develop coping strategies, and express anger more effectively. The benefits of anger therapy extend far beyond just reduced anger-it can also improve relationships and overall quality of life.
Cognitive behavioral therapy (CBT) for Anger
One 2003 study examined the overall effectiveness of cognitive-behavioral therapy (CBT) in managing anger. CBT is a therapy approach that allows us to examine and restructure negative thoughts and behaviors, resulting in changes to how we feel and act, and can be done through group, individual, or family therapy. The researchers analyzed the results of 32 studies involving 1,853 participants who received CBT for anger management. The study found that CBT was significantly effective in reducing anger and aggression in individuals. The effects of therapy were found to be long-lasting, as follow-up assessments showed that individuals maintained their progress over time.
The study also found that the effects of CBT were consistent across different populations, including adults, adolescents, and individuals with psychiatric disorders. The study concluded that CBT is an effective treatment option for individuals struggling with anger management.
Psychodynamic Therapy for Anger Management
Psychodynamic therapy aims to uncover the unconscious thoughts and feelings that may drive an individual's anger and help them gain insight into these underlying issues. Another study by Leichsenring & Leibing examined the effectiveness of this style of therapy in managing anger. The researchers analyzed the results of 19 studies involving 721 participants who received psychodynamic therapy for anger management. The study found that psychodynamic therapy was significantly effective in reducing anger and aggression in individuals. The effects of therapy were found to be long-lasting, with individuals maintaining their progress over time.
Begin treating anger through psychotherapy today!
Anger is a way for us to express our internal emotions and outwardly communicate what we want or need. It can also be damaging if it is not managed responsibly and in the appropriate setting. Although it is often–and falsely–vilified, anger has many strengths, too: it can help activate necessary change, create boundaries, and allow people to stand up for themselves. In conclusion, anger can have some powerful positive attributes when channeled correctly. Skillful management of this emotion requires understanding healthy boundaries and how to set them as well as knowing when and where to express anger safely. Consequently, therapy is an effective route for those who have difficulty managing their emotions in more healthy ways — they can work through the root causes of their frustrations while also learning new tools to improve their relationships with others. To best reap the gifts of your anger, consider working with a therapist to chart your journey towards self-mastery.
Find Anger Management Therapists
Interested in finding out how to learn anger management skills and change your relationship with your emotional responses? Consider a consultation with Grand Prix Psychology. Through an evidence-based, individualized approach, we work with you to work through challenges and realign yourself with what is most important.
Not the right fit? Check out these resources to help find a therapist
Psychology Today: https://www.psychologytoday.com/us/therapists
Therapist Finder: https://www.findatherapist.com/
or Contact your insurance company!
