Anger Management, counselling for anger, anger treatment without Medicine

Anger is a feeling that is defined by hostility against someone or something that you believe has intentionally wronged you in other words a strong feeling of being upset or annoyed because of something wrong or bad : the feeling that makes someone want to hurt other people, to shout, etc. counselling for anger

Anger can take different forms. Some people are constantly upset or obsessive with an incident that has angered them. Some people experience anger less frequently, but when they do, it manifests as violent outbursts. Uncontrolled rage, in any form, can have adverse impacts on one's emotional and physical health. Anger and hostility can increase people's chances of developing coronary heart disease, and lead to worse outcomes in people who already have heart disease. Anger can also lead to stress-related problems including insomnia, digestive problems and headaches. Anger can also contribute to violent and risky behaviors, including drug and alcohol use. And on top of all that, anger can significantly damage relationships with family, friends and colleagues. Events both internal and external might trigger anger. You may be upset with a person, an organization, such as your place of employment, or an occurrence, such as a traffic jam in the streets or a political election. It's not necessary to let your rage control you, no matter where the sensations are coming from. Here are several methods to keep your composure.

Why Are Some People Angrier Than Others?

Anger can stem from a variety of sources. Something minor, like losing a board game, or something significant, like not getting picked for a promotion at work, could be the cause. It is believed that rage is a secondary feeling that is frequently associated with fear, especially in the case of men, who have been conditioned to view fury as a more "appropriate" emotion. In these instances, losing a board game might trigger feelings of inadequacy, and not getting a promotion could trigger feelings of not being able to support a family.

The emotion of anger typically hints that a situation requires action in order to avoid a perceived danger or the feeling of being wronged.

Is It Better to Hold the Anger in or Let It Out?

It's general knowledge that holding anger inside is harmful, and while this is mostly true, expressing anger can also have adverse consequences.  It's not the best course of action to "let out" your rage by harming a loved one or damaging things with a baseball bat.

The best thing a person can do is look into methods for controlling their rage in a healthy and sensible way. It could be better to "let out" your anger through creative expression, assertive conversation, or physical exercise than to let it fester.

Are You Too Angry: Despite the fact that it's difficult to fathom feeling overly joyful or enthusiastic, people occasionally find themselves overly enraged. An excessive amount of rage may indicate a more serious issue.

●      Are angry too often, like every day or multiple times each week.

●      Spend a lot of your day being angry.

●      Find the anger increasing in intensity.

●      Hurt yourself or others due to anger.

●      Find that anger is causing other mental or physical health problems.

●      Make excuses for your behaviour to others or deny that your anger is a problem.

anger treatment

Types of Anger: Anger is a choice, choose wisely

.1. Passive Anger

2. Volatile Anger

3. Fear- Based Anger

4. Frustration- Based Anger

5. Pain- Based Anger

6. Chronic Anger

7. Manipulative Anger

8. Overwhelmed Anger

9. Physiological Anger

10. Righteous Anger

Do not let your anger lead to hatred, as you will hurt yourself more than you would the other.

Why one should seek professional health: Anger problems are a common issue dealt with by many people. Most licensed therapists and counselors are able to address anger issues with clients. You may consider seeking a professional based on what area of life is most severely affected by your anger. If your relationship with a significant other or your family is impacted, consider seeking out a Marriage and Family Therapist. If your personal life is mainly affected, a Social Worker or Licensed Professional Counselor may be more appropriate. Anger management groups have also proved to be effective in conjunction with therapy and can be a good way of connecting with peers who are dealing with similar issues and have had success in handling their anger problems. Anger management can help you with communication, staying healthy, prevent social problems, stay motivated, and avoid unhealthy coping strategies. Psychologists can help people recognize and avoid the triggers that make them angry. They can also provide ways to help people manage the inevitable anger that sometimes flares without warning. Everyone gets mad at times. The target of your aggression might be a stranger, a loved one or even yourself. Or you might find yourself furious over external events, such as a delayed flight or a political incident. While anger is a normal human emotion, misplaced or uncontrolled anger can quickly become problematic.

Why Is Anger Management needed: 

·   Problematic or chronic anger rarely has any good outcomes for the angry person.

·   It can lead to job problems, relationship breakdowns, and even criminal charges.

·   Anger in the longer term can also be bad for our health. Regularly experiencing pessimistic emotions like anger can lead to chronic activation of the body’s stress response system.

·   One 10-year study found that lower levels of constructive anger and higher levels of destructive anger justification in men and women are linked to increased risk for coronary heart disease.

·   Anger can also lead to unhealthy lifestyle choices and has been linked with the development of type 2 diabetes, possibly because of inflammation associated with a stressed-out body or as a result of poor health behaviors.

·   Anger that is managed through destructive and aggressive means can lead to violence, bullying, or abusive parenting practices or domestic violence. 

·   Being able to communicate anger in constructive ways is healthy, can enhance relationships, and helps avoid unnecessary conflict or aggression.

Anger management skills: 

Neutralising Judgmental Thoughts: This activity assists clients in identifying and substituting less critical ideas for judgmental ones as well as "should" perspectives. 

Countdown to Calmness: This mindfulness practice encourages participants to centre themselves, instill tranquilly, and accept things as they are by using all five senses. 

Impact of my anger: Using this worksheet, clients can record instances of behaviour motivated by anger and reflect on the individuals and circumstances that have been affected.

Anger Exit and Re-Entry: To promote better understanding and cooperative problem-solving, this worksheet assists clients in determining when it is appropriate to withdraw from conflict or challenging talks, let things cool up, and then re-engage.

Things that can be done to self-regulate.

Check yourself. Making wise decisions is difficult when you're experiencing a strong unpleasant mood. A better strategy is to not climb on a cliff rather than to try to talk yourself down from it. Look for clues that indicate you're getting irritated. To stop your annoyance from getting worse when you see the warning signals, leave the area or try some relaxing techniques.

Don’t dwell. Some individuals have a habit of recounting the exact moment that set them off. That is a counterproductive approach, particularly if you have previously addressed the original source of your conflict. Try to let go of the previous incident instead. One approach to do that is to refocus your attention on the positive aspects of the person or circumstance that caused your feelings of rage.

Change the way you think. It's simple to believe that things are worse than they actually are when you're upset. By using a method called cognitive restructuring, you can swap out unproductive negative beliefs for more sensible ones. For example, remind yourself, "This is frustrating, but it's not the end of the world," rather than, "Everything is ruined.

"Try these strategies to reframe your thinking: 

·   Avoid words like "never" or "always" when talking about yourself or others: Phrases such as "This never works" or "You're always forgetting things" give you the impression that your rage is well founded. Such statements also alienate people who might otherwise be willing to work with you on a solution.

·   Use logic: Even when it's justified, anger can quickly become irrational. Remind yourself that the world is not out to get you. Do this each time you start feeling angry, and you'll get a more balanced perspective. 

·   Translate expectations into desires: Demands, such as fairness, appreciation, acceptance, or the readiness to carry out their wishes, are often made by angered individuals. Make an effort to turn your demands into requests.  Additionally, if things don't work out as planned, try not to let your sadness become resentment.

·   Relax: Simple relaxation strategies, such as deep breathing and relaxing imagery, can help soothe angry feelings. If you practice one or more of these strategies often, it will be easier to apply them when angry feelings strike.

·   Focused breathing: Shallow breathing is angry breathing. Practice taking controlled, slow breaths that you picture coming up from your belly rather than your chest.

·   Use imagery: Visualize a relaxing experience from your memory or your imagination.

·   Progressive muscle relaxation: With this technique, you slowly tense then relax each muscle group one at a time. For example, you might start with your toes and slowly work your way up to your head and neck.

·   Improve your communication skills: When people are furious, they can make snap judgments and utter the first (often hurtful) thing that comes to mind. Prior to acting, try to pause and pay attention. After that, give your response some serious thought. Make a commitment to return later to wrap up the talk if you need to take a break to allow yourself to calm down before resuming.

·   Get active: Regular physical exercise can help you decompress, burn off extra tension and reduce stress that can fuel angry outbursts.

·   Recognize (and avoid) your triggers. Think about the things that irritate you. If you know that driving downtown during rush hour always makes you upset, consider taking the bus or rearranging your schedule to make the trip during a less congested period. If you and your partner frequently dispute at night, try not to bring up difficult subjects when you're both exhausted. Shut the door to avoid having to see the clutter if your child's untidy room is a frequent source of annoyance.

·   You can’t completely eliminate angry feelings. But you can make changes to the way those events affect you, and the ways in which you respond. By making the effort to keep your anger in check, you and the people close to you will be happier for the long run.

A Take-Home Message

Anger is a negative emotion, Anybody can become angry—that is easy, but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way that is not within everybody’s power and is not easy. It’s true, managing our anger can be hard, especially if we haven’t learned skills to express anger constructively. When anger becomes a problem, it can have serious repercussions for the angry individual and those around them.

Thankfully, most of us can develop our anger management skills. Cognitive-Behavioral Therapy is a highly effective anger management therapy. It works by empowering people to see how their thinking processes and beliefs can be a catalyst for anger and aggressive behaviors and encourages them to learn alternative and more helpful thinking strategies and coping mechanisms to deal with anger when it does arise.

CBT and anger management: CBT emphasizes important links between how we feel, the thoughts and beliefs we have, and the behaviors we carry out and is a highly effective treatment for psychiatric and nonclinical groups. CBT anger management interventions have been effective at helping a variety of populations, such as people with high blood pressure, angry drivers, people in prison, college students, police officers, and parents.

Cognitive restructuring: Cognitive restructuring begins as an error-finding mission, where clients are supported to recognize dysfunctional or biased beliefs and thinking processes that lead to anger, such as overly personalizing comments from others or unhelpful beliefs such as “people never listen to me. Clients are then supported to develop alternative thinking processes that are more helpful, rational, and aligned with reality.

Social skills training: Interventions for social skills aim to reduce destructive and antagonistic behaviors and help people develop stronger communication and conflict management skills. Some skills the client is supported to develop are listening and being forceful, thinking about the impact of their behavior on others, and negotiation. Being able to communicate more effectively can reduce anger in itself, and improving skills to deal with anger-inducing situations can stop conflict from spiralling.

How To Support a Loved One Through a Time of Anger

The first thing to do is remain calm, and do not further escalate the situation. Interacting with an angry person can be quite intense. If you feel unsafe, or they get violent, leave the situation and call for help.

If at all possible, prepare your remarks in advance of speaking with them. Say things like, "I get scared when you yell at me," as opposed to, "You yell all the time.” Providing assistance such as assisting them in finding a therapist or accompanying them to an anger management class could also be beneficial.

Treatment Plan Overviews Anger: 

•  A better comprehension of their furious feelings.

•  Anger management concerns addressed.

•  Irrational thought correction that causes anger and interpersonal issues.

•  Lessen intense rage and the likelihood of violence.

•  Address possible problem areas when returning to the community.

•  Increased understanding of their angry feelings.

•  Develop vocabulary to describe angry feelings.

•  Identify cues and symptoms that they are experience anger.

•  Link those feelings to specific triggers and areas of vulnerability.

•  Develop a short-term action plan for dealing with anger.

•  Accept that anger is causing them problems.

•  Link cues and symptoms of anger with triggers and with harmful coping behaviors.

•  Address issues underlying angry feelings: Identify issues of anger from the past and resolve.

•  Correct irrational thinking which leads to anger and interpersonal problems:

•  Identify specific areas of cognitive distortion (“Stinking thinking”).

•  Challenge irrational thoughts with reality. 

•.   Identify and address issues underlying.

•  Decrease extreme anger, reduce potential for violence: Learn coping techniques to reduce anger.

•  Address areas of potential conflict upon return to community.