Can I benefit from Anger Management?
Have you been having a hard time keeping your anger or frustration in check? Perhaps you find you’re constantly on simmer, boiling just beneath the surface, telling yourself “one more thing, and I swear I’ll explode”. Do little things get to you, or do you find you “snap” or “freak out”? Maybe others have asked you to stop yelling, not realized you had raised your voice. If any of these are true or have happened to you, you’re not alone!
Everyone knows how it feels to be Angry. Sometimes, anger might appear as a brief annoyance. Other times, we may find ourselves in a blinding rage. Sometimes, we might not even realize what we’re feeling, because the anger is mixed with other emotions, such as hurt or fear.
Anger is a completely normal human emotion. When it gets out of control and turns destructive, however, it can cause significant problems, either at work, in your personal relationships, and in your overall quality of life. Anger can make you feel like you’re at the mercy of an unpredictable and powerful storm. Cognitive-Behavioral Anger Management therapy can help.
What is Anger Management?
Every day, Anger Management helps people like you control and reduce their anger and irritability by limiting our focus on our present. In doing so, we target only our current problems or issues that need to be resolved. CBT for Anger Management involves several cognitive-behavioral skills, including problem solving, mindfulness training, and changing maladaptive thoughts and patterns of thinking, and has been shown to be helpful with veterans, offenders, and children.
Problem solving training can be helpful for patients who experience problems that seem to be so large, they completely overwhelm the patient. This treatment is often a part of cognitive behavioral therapy for a number of different disorders. This treatment can involve clearly defining the problem to be solved, brainstorming possible solutions without prejudging them, evaluating possible solutions, and selecting one, listing the steps needed to execute the situation, training in cognitive techniques needed to effectively execute the solution, and implementing the solution.
Anger management can also include mindfulness-based skills, which represent newer ideas and concepts into cognitive-behavioral therapy. By incorporating mindfulness techniques into traditional cognitive-behavioral interventions, we can not only better manage our anger, but other overwhelming or intense emotions as well. These techniques focus on awareness of angry thoughts and feelings, without “beating ourselves up” for having normal emotions. Acceptance and Commitment Therapy, or ACT, is one such psychological intervention.
Research indicates these treatments can be quite effective, above and beyond traditional “talk therapy” when treating a wide variety of problems and disorders, such as depression, anxiety, substance abuse, and relationship issues.
There are lots of ways to approach maladaptive thinking that results in anger. Most begin with identifying automatic thoughts, those thoughts we snap to which immediately explain our current experience. Sometimes, examine these thoughts in critical detail can help the client learn to think of these thoughts differently, later formulating more accurate statements about the meaning of their current experience.
We can help.
If you would like to talk to someone about anger management, or ways to reduce irritability in your life, Neurocove Behavioral Health, LLC would love to help. Please contact us! You can also send us an email, or reach us by phone. We welcome the opportunity to answer your questions, and to guide you on your journey of growth!
Candelaria, A. M., Fedewa, A. L., & Ahn, S. (2012). The effects of anger management on children’s social and emotional outcomes: A meta-analysis. School Psychology International, 33(6), 596-614.
Howells, K., Day, A., Williamson, P., Bubner, S., Jauncey, S., Parker, A., & Heseltine, K. (2005). Brief anger management programs with offenders: Outcomes and predictors of change. The Journal of Forensic Psychiatry & Psychology, 16(2), 296-311.
Morland, L. A., Greene, C. J., Rosen, C. S., Foy, D., Reilly, P., Shore, J., … & Frueh, B. C. (2010). Telemedicine for anger management therapy in a rural population of combat veterans with posttraumatic stress disorder: a randomized noninferiority trial. Journal of Clinical Psychiatry, 71(7), 855-863.