Once an individual’s triggers are identified, anger management therapy focuses on helping the individual process and respond to these emotions in a more positive and productive manner. The anger management therapist will provide coping strategies and ultimately help their client take back control of their anger.
The five keys to mastering anger include identifying triggers, pausing before reacting, calmly expressing emotions, discovering constructive outlets for frustration, and seeking professional assistance if necessary. Acquiring these skills through Anger management therapy empowers individuals to effectively manage and navigate their anger.
Effective Anger Management Starts with Assertiveness & Self-Control
Anger management issues can actually stem from a lack of assertiveness or, in other words, holding onto feelings that need to be constructively expressed instead of allowing them to fester inside. This is referred to clinically as passive anger. Over time, suppressing an emotion like anger may lead to health problems including high blood pressure, heart issues, headaches and digestive disorders.
Symptoms of Poor Anger Management Include these
When you or someone close to you is struggling with anger management, look for these warning signs:
- Feeling hot around the neck and face areas
- Stronger-than-normal and/or more rapid heart rate
- Shaking or trembling
- Clenching of the jaw or grinding of teeth
- Stomach ache
- Excessive sweating, especially in the palms of their hands
Whenever a loud, violent and sometimes unexpected outbreak of behavior takes place, anger is not being managed properly. Individuals with anger management control issues also typically break objects without any regard for their safety, or the safety of others. Improper anger management, if not addressed, can endanger others and damage relationships at school, work, in the home, and elsewhere.
Individuals who lack proper anger management coping skills will typically engage in other unhealthy behaviors, such as:
- Alcohol and illicit drug abuse
- Criminal behaviors
- Emotional and physical abuse to others including children
- Self-inflicted injuries, for example “cutting”
Obviously, these activities are not healthy for anyone, and need to be addressed by trained professionals. There are ways to treat people with anger management and assertiveness problems, including methods they can employ themselves.
Outpatient Coaching with a Thriveworks Henrico Counselor can Help Anger Management Patients Cope
When it’s time for you or your loved one to make some positive anger management changes, there are plenty of viable lifestyle modifications to use. Here are some of the better, clinically-proven methods to try:
- When you feel anger welling up inside, breathe deeply while repeating a calming word or phrase over and over, like “relax”. Keep repeating this process until the anger subsides.
- Avoid alcohol or illicit drugs that might lower your inhibitions and allow anger to rise.
- Exercise routinely to “burn off” steam and diffuse pent-up anger while benefitting your body and mind. Practices like Yoga will do this very well, along with activities like walking, weight-lifting, martial arts, Pilates, etc.
- Keep a daily log documenting your angry feelings and why they are there. Also, use your record keeping to track progress and reward good behavior.
- Develop and practice good listening skills. Put yourself in the other person’s “shoes” and learn to see situations better from their perspective.
- Learn how to express anger in a constructive way and don’t hold it in. This is part of assertiveness training, which will teach you how to express feelings calmly yet firmly.
- Share your feelings with a trained anger management coach on a regular basis. These counseling sessions will help you identify the root source of your anger if you’re not sure what that is, and coping skills to control anger moving forward.
Thriveworks Henrico, VA Anger Management Coaching
Schedule with a counseling professional to get anger management assistance from a Thriveworks therapist today. Our providers are standing by to assist you.
