Anger management is a psychotherapeutic technique for control and management of outbursts of emotion. It is defined as deploying anger in a constructive way, in proportion to the situation. Anger is often a result of feeling frustrated, or of wanting to be more in control, or even of feeling shut down or blocked by something that the subject perceives is important. Anger can become counterproductive when it starts to take over our responses and actions in a negative way. Anger management skills provide methods for managing and controlling anger.
There are many different anger management skills available. One of the most effective ways is cognitive behavioral therapy (CBT). CBT is one of the few approaches for anger management that takes into account the unique nature of angry emotions. People's reactions to anger vary widely, and it is not easy to apply a single approach to all of them. CBT enables you to explore your emotions and see how your emotions influence your thoughts and actions in the world. This helps to understand why you get angry, which allows you to work to alter these underlying feelings.
The first major area of CBT is to work on identifying the triggers of aggressive behaviour. The initial article in this series described one of these triggers, a particular type of aggression. In this main article we will return to that trigger, but in a more general way. Our focus here is on how we can better understand and change our reactions to aggressive situations. This requires a more detailed analysis of our cognitive behavioral approach to understanding anger.
As an introduction to this series I want to highlight the benefits of training with a qualified anger management therapist. Most people who do not have anger issues, or at least a limited amount, are unlikely to benefit from CBT, but having a trained professional to teach you what to do, help you to understand why you react in certain ways, and how to respond more positively to stressful situations, will definitely improve your quality of life. Most of us learn behaviour in childhood, through repetition and reinforcement. It is not until much later, when we face real challenges and difficult decisions that we realise that our responses are limited by what we learned as children.
Many people respond to stress and other issues in different ways. There are three main approaches to addressing aggressive actions and emotions. They are cognitive behavioural therapy, interventions with a family member, or psychotherapy. Each of these has its benefits, but none of them address the root causes of our outbursts. CBT is the most effective of these three approaches.
With cognitive behavioural therapy you are taught to identify and challenge your negative beliefs about aggressive actions and emotions. Once identified, you are able to change your behaviour, which in turn will challenge your assumptions and thus modify your responses. Cognitive behavioural therapy requires the use of a psychologist or counsellor, but you can also learn techniques to manage stress on your own. The most common forms of interventions include relaxation and meditation, progressive muscle relaxation (PMS), conscious awareness (CAT) and distraction, muscle monitoring and muscle relaxation. Some people find that learning to breathe slowly and consciously can reduce the feeling of rage in an emergency situation.
The second approach is to use psychotherapy or an intellectual disabilities agency. Sometimes anger management skills training can involve working with a trained advisor who will work with you one-on-one, but you may find that it is beneficial to choose an independent therapist who you can go to when you feel the need for outside intervention. This should be a person with whom you can build a good relationship, who understands the nature of your problem and has relevant skills training in anger management for people with intellectual disabilities. Most people with intellectual disabilities with anger issues tend to have more long-term problems that medication can alone help address.
The third approach for anger management is cognitive behavioural therapy, which involves changing your thought processes to identify triggers and opportunities to respond constructively to the stressful event. The main benefit of cognitive behavioural therapy is that the patient often returns to a positive state of mind after a traumatic brain event, helping them to develop skills in stress management. If you are experiencing post-traumatic stress, you should talk to your GP about this novice special needs adviser, who is available to work with you on a one-on-one basis. The novaco support offered by the UK's leading academic centres helps patients overcome their anger issues, improve their mental health and strengthen their ability to live an independent life.
