Sudden outbursts of uncontrollable rage can be the worst things to witness or experience. It can often feel like you have no way of stopping the flood of emotions that cause you to act and speak in such a way.
However, if this sounds like what you regularly go through, you are not alone. As life becomes more and more stressful, there has been a rise in the number of people with anger management issues.
Many different tips to improve anger management have been suggested and implemented to varying degrees of success. At times, though, the only practical solution is to seek professional help.
If you feel like you have run out of options, do not despair. Perth Anger Management may be the ideal solution for you! Visit the Energetics Institute and enrol for our proven anger management therapy today.
What Is Anger, Exactly?
Anger is your body’s natural way of reacting to situations of disappointment, injustice, or threats. It is linked to the “fight or flight” response that is common to all of us. In this case, when you get angry, your body is gearing up for a fight.
While feeling angry is not a bad thing on its own, it is the consequences of uncontrollable anger that should worry you. Broken marriages, traumatized family members, and even jail sentences are all some of the unfortunate results of people letting their anger get the best of them.
There are two types of anger, which are:
- Justified – This is appropriate anger that is experienced in a “fight or flight” situation. It is regarded as a normal response and is not an immediate cause for concern
- Unjustified – This is an out-of-control, consuming, and highly self-destructive reaction to a situation that typically should not cause such a reaction
The Warning Signs
Once you are caught in the firm grasp of a temper tantrum, it is difficult to get yourself to calm down again, and many people end up allowing their anger to totally possess them. This is why it is important to realize the warning signs long before the anger sets in, which are:
- Adrenaline surge is characterized by a rise in blood pressure and heart rate
- Generalized muscle tension
- Impatient demands on others
- Clenching of jaws and dilation of pupils
- Raised voices
- Sweating, shaking, and increased anxiety
- Racing thoughts and negative self-talk
- Foot pacing and threatening body language
- Chest constriction, shallow breathing, and hyper-vigilance
- Anger and Frustration
Don’t let your anger get out of control
When you feel the onset of any of these warning signs of an approaching meltdown, you need to act quickly to stop it from happening before it is too late. Try the following proven tips:
- Apply some relaxation exercises
- Pause a bit before you speak
- Try some humour and laugh it off
- Don’t hold a grudge, but rather forgive quickly
- Cut back on the blame and criticism
- Take time out
- Find a practical solution to common triggers
- Calm down enough to openly discuss it
- Exercise by running, walking, etc
Three Ways To Handle Anger
If you find that your outbursts of anger are getting more frequent and severe in nature, it’s time to find a practical solution.
Your anger is rooted in the things in your environment that trigger it. While you cannot change what is around you, you can do something about how you react to it.
The following are three ways of handling your anger:
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Expression
This involves letting out your anger and allowing it to run its natural course in a controlled way that does not negatively impact you or those around you. You can do this by running, walking, or finding a suitable person to talk to.
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Suppression
This is an unhealthy but very common way of handling anger which involves bottling up all your feeling and acting as if nothing is bothering you. While this might seem like a good solution at first, it does nothing to address your feelings or the things that trigger your anger. Suppression will very often lead to a severe breakdown or violent outburst when the anger gets too much.
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Awareness
When you are aware of your impending angry episode, you can take advantage of this by applying the tips we discussed above to prevent your anger tantrum or, at the very least, minimize its severity.
Can Anger Management Help?
There is a reason why taking anger management counselling comes highly recommended for individuals who often find themselves and those around them at the mercy of their violent outbursts. It has been proven to be very effective when done in the right way.
Proper anger management involves identifying situations that can lead to uncontrolled anger, taking steps to avoid any outbursts, and positively dealing with the feelings of anger once you have calmed down.
This is a skill that takes time, effort, and a lot of commitment to master the art of recognizing triggers and positively dealing with them. With time, you will realize that even if you still suffer from a short temper, you have a lot more power than you think.
Anger management therapy will give you the insight you need to identify the root cause of your anger issues and stop it from taking over your life. Low self-esteem, loneliness, shame, loneliness, guilt, grief, frustration, loneliness, regret, pain, anxiety, insecurity, and trauma are all common triggers that can be addressed using anger management therapy.
If you submit to proper anger management, you can have the following benefits:
- You will get power over your emotions and learn how to prevent anger from taking over your life
- It can help you to positively express your anger without hurting yourself or others
- You will be taught simple but effective techniques to deal with sudden temper tantrums
- It will help you identify the source of your anger and avoid those triggers
Types of Anger Management Therapies
There are many ways to approach anger management and each is effective in certain individuals experiencing particular circumstances. However, the following are the four main methods adopted by therapists:
Cognitive Behavioural Therapy (CBT)
If you need help redirecting your thought process and behavioural patterns, Cognitive Behavioural Therapy (CBT) is the best way to go. Using CBT, you can quickly identify any negative thoughts running through your mind and take measures to reverse them.
Even though you may not be able to avoid situations that trigger your anger, CBT will help you react in a better way. This will mean circumstances that used to have the power to cause a violent outburst in you can no longer do so.
This type of therapy is very much hands-on, which means you cannot do it without the assistance of a therapist. They will help you to set realistic personal goals and outcomes that you will work towards attaining as time goes by.
Psychodynamic Therapy
Self-reflection is the major tool used during psychodynamic therapy. A lot of the anger you feel, though directed at someone else, has its roots in the way you feel about yourself. If you can uncover these unconscious causes of your angry outbursts, you can take steps to change them.
Psychodynamic therapy will also help you to relieve a lot of the constant tension that you carry around with you and that leaves you vulnerable to emotionally reacting to the slightest of situations. Once you get control of this inner turmoil, you will find it easier to deal with the people around you.
Group Therapy
Sometimes, the worst thing about being short-tempered is the massive guilt we feel after treating badly the people we care about. These self-denigrating thoughts can eat up on you and cause your anger problem to get worse.
Being around other people who are going through the same experiences can be the best way to overcome this. If you were feeling hopeless, a few group therapy sessions with people who have overcome chronic anger can be just what you need.
Play Therapy
When anger issues are identified early on, it is easier to resolve them. This is why play therapy is specifically designed for children who are showing signs of eventually developing anger management problems as they grow up.
The skills they learn growing up will stick with them in their adult years and help them become well-balanced individuals with the ability to react normally in stressful situations.
Best Therapy for Anger Management
With all these different anger management therapies to choose from, it may be a bit difficult to know which one is best for you. It is important to note that each of these methods is very effective when applied to the right situation and handled by an experienced therapist.
However, if you are looking for a comprehensive solution that has proven to be effective in a wide range of cases of chronic anger management problems, it has to be Cognitive Behavioural Therapy (CBT).
The main advantage of CBT is that it not only identifies the everyday triggers of your angry outburst, it also addresses the negative thoughts that go through your head adding fuel to the already raging fire inside you.
If you choose to do Cognitive Behavioural Therapy, you can be helped with:
- Accepting your anger as something you have to live with and knowing how to control it
- Holistic management of your anger
- Dealing with chronic pain caused by anger
- Establishing realistic goals to help you overcome your temper problems
- Identifying tips to manage anger
- Side-stepping or dealing with stressful life situations
- Understanding other people’s perceptions and motivations to avoid them triggering your anger
- Dealing with any emotional trauma that may be triggering your anger
With such a comprehensive approach to your anger management therapy, CBT gives you the best chance of achieving your goals and becoming a well-balanced individual.
The good thing is that it does not take long before you start seeing an improvement in how you react to historical triggers, and this will give you the motivation to carry on with the CBT sessions.
Try Perth Anger Management Today!
Perth Anger Management offers a unique and highly effective form of Cognitive Behavioural Therapy (CBT) at The Energetics Institute.
We have a wide range of effective therapies that cover different elements that may be causing your chronic anger management problems.
Come over to our clinic and talk to one of our therapists about which therapy may be best for you.
If you require urgent assistance, give us a call right now and schedule an appointment. The help that you and your loved ones desperately need is just one call away, so do not hesitate any further!
References
https://www.healthline.com/health/therapy-for-anger#therapies-for-anger
https://www.betterhelp.com/advice/anger/which-is-best-therapy-or-medication-for-anger-disorders/
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