Are you seeking support around managing anger? We may be able to help…
Cognitive Behavioral Therapy (CBT) can be an effective approach for helping a person to better manage their anger. Therapy often involves exploring triggers and situations that may be contributing, as well as other emotions that may underlie difficulties with anger.
Self-awareness: The first step in improving anger management is to become aware of things like: how your difficulties with anger may have developed; your triggers; and the thoughts, emotions, and physical sensations that accompany your anger. Keeping an anger journal can sometimes help you identify patterns and understand what sets off your anger.
Identifying and modifying unhelpful thinking patterns: Therapy can help an individual to recognize, challenge, and step-back from unhelpful beliefs and thought patterns that contribute to anger. These may include “should” patterns in thinking (e.g., “People should always be fair”) and catastrophizing patterns in thinking (e.g., “This is a disaster!”), among others. Psychologists can assist clients to develop more helpful patterns in thinking.
Relaxation techniques: Psychologists often teach strategies that help with anger, including relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness meditation skills. These exercises can help you manage the physical symptoms of anger and promote emotional regulation.
Specific anger management strategies: We may be able to support you in learning practical anger management techniques to respond to anger in healthier ways. This may include techniques like time-outs, assertiveness training, problem-solving skills, and communication skills to express your feelings and needs effectively.
Behavioral interventions: CBT also focuses on changing your behavioral response to anger triggers. For example, if you have a habit of yelling when you’re angry, you can work on replacing that behavior with healthier alternatives like assertive communication or taking a break to cool down. In some cases, exposure therapy may be used to gradually expose you to anger triggers in a controlled and safe environment, helping desensitize your reactions over time.
Learning anger management skills often requires the guidance of a trained therapist who can help tailor an approach that is matched to your specific needs as well as providing ongoing support throughout the process of change.
Please don’t hesitate to reach out to us if you would like some help. To enquire about an appointment at Moving Forward Clinical Psychologists, please complete our Online Contact Form, and a member of our team will be in touch shortly. Alternatively, please call us on 1300 133 013. Our experienced Clinical Psychologists are located in Terrigal (10 minutes from Erina) on the beautiful NSW Central Coast. We are also available Australia wide, via Telehealth.