Everything You Need To Know About Anger Management Therapy

Updated October 8, 2024by Regain Editorial Team

Anger is a natural human emotion that is often seen as undesirable or harmful. While uncontrolled or excessive anger can certainly cause harm, it is also an important part of how humans respond to threats and stressors in their environment. Because of this, rejecting anger completely may not be as helpful as learning to manage and understand it. For some, managing anger is a simple process, but for others, anger can sometimes prove challenging. This article will discuss the purpose of anger, when anger management therapy might be necessary, and how anger therapy can help people gain proactive skills for managing adverse emotions.

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Why do humans get angry? 

Anger is part of the fight-or-flight reflex, a biological system that allows humans to quickly release energy when confronted with a threat. For example, a person who encounters a dangerous animal while on a hike will experience a burst of energy once they realize they are in danger. The energy can be used to fight for one’s life if attacked and can also be used to flee from the threat as fast as possible. Fear and anger are closely related, and anger serves as an energy-rich response to a frightening situation.

Early humans, accustomed to encountering wild beasts and dangers in nature, relied upon anger to survive. However, humans living in modern society tend to encounter fewer dangerous threats from nature, leading some to wonder whether anger serves a purpose in the modern day. Is it possible that humans have outgrown the need for anger entirely?

Many people consider anger to be entirely negative. It is often seen as unpleasant for the person experiencing the emotion and, potentially, for those around them. While anger can certainly be deleterious, evidence suggests that anger likely has an important role in today’s society. Research indicates that anger is likely part of what motivates individuals to achieve challenging goals

It may also help people identify and set their boundaries. Some research suggests that anger may help a person better understand their needs within interpersonal relationships and that feelings of anger may serve an important function in improving relationship satisfaction overall by encouraging couples to express their needs.

The risks of excessive anger

 Research demonstrates that anger likely still serves an important purpose and that feelings of anger can be useful for motivation and boundary-setting, in addition to responding to imminent threats. However, research also suggests that anger can have serious adverse consequences if it is frequent or excessive. 

Anger’s physical risks

Anger is a normal reaction to an imminent threat against a person’s physical, emotional, or mental well-being. However, when a person is frequently angry or experiences intense bursts of anger, it can take a toll on their body. Chronic anger raises blood pressure, increases the risk of cardiovascular disease, and decreases the likelihood that a person will engage in behaviors that protect and bolster their health. Chronic anger or persistent irritability are also risk factors in other conditions, like gastrointestinal disease and cancer

Anger’s risks to mental health

Anger is associated with an increased risk of developing several mental health conditions. Some conditions, like intermittent explosive disorder, are centered on anger itself. Others, like depression and anxiety, don’t have anger as a central feature but are more likely to occur if a person is chronically angry. In addition, anger increases the likelihood that a person will experience chronic loneliness or a lack of social engagement. Loneliness is a significant health risk, and social isolation due to anger is commonly considered one of the primary driving factors behind anger’s adverse effects.

Anger’s risk to others

Chronic anger is associated with reduced impulse control, meaning that a person who frequently experiences anger may not always feel as though they have complete control over their actions when upset or angry. This can lead to potentially serious consequences, such as verbal or physical aggression. The risks to others posed by anger are likely one of the main reasons why those with excessive anger often struggle to maintain a healthy social circle, which has the potential to worsen underlying causes of chronic anger. 

How anger management therapy helps

Anger management therapy is not one-size-fits-all. There are several evidence-based approaches that qualified mental health professionals can use to help their clients address concerns related to anger, irritability, and aggression. Commonly used strategies include identifying anger triggers, learning strategies to reduce physiological arousal, adopting regular relaxation practices, and using other psychotherapeutic techniques to directly confront underlying factors that may be promoting feelings of anger. 

Anger management formats

Anger management therapy can also take different formats. Individual therapy is most common, but group therapy is also a commonly used approach. Because anger and aggression are often stigmatized in society, group-based approaches may have the advantage of allowing someone to interact with those who understand the complex nature of chronic anger. Finding positive social support is often a key part of reducing anger, as positive social interactions are known to bolster both mental and physical well-being.

Group approaches to anger management are often facilitated by a licensed mental health professional and rely on evidence-based techniques popular in other group therapies. However, some anger management approaches follow a more systematic approach. Many jurisdictions offer anger management classes that, while not necessarily led by a mental health professional, typically follow a standard approach that utilizes evidence-based techniques. 

Sometimes, community organizations like churches, community centers, and vocational development centers offer classes that teach stress management and emotion regulation skills. While these may not be solely for anger management, many of the resources offered can be used to help reduce the adverse impact of anger. 

Techniques used in anger management therapy

The majority of the research surrounding anger management treatments has focused on cognitive-behavioral therapy (CBT), a robust psychotherapy that offers tried-and-true methods to foster proactive change. For example, many therapists use a CBT technique known as stress inoculation, wherein clients are asked to imagine incidents that would provoke anger. The therapist can then help the client access and understand their feelings without the anger becoming overwhelming. Therapists often also teach strategies for managing anger as soon as it is detected, often by teaching techniques that reduce the body’s physiological response to a threat, such as diaphragmatic breathing

Therapists do sometimes take approaches that are not based on CBT. Psychodynamic therapy, which emphasizes self-reflection and personal exploration, is also popular. In some cases, therapists might encourage their clients to try family therapy, which is often helpful if anger issues impact family cohesion or relationships between family members. 

Therapists may also use several other techniques or approaches if co-occurring mental health issues are found. For example, if the client reports a history of traumatic experiences, the therapist may help them identify a link between trauma and feelings of anger. In such a case, the therapist and client may choose to focus treatment on resolving trauma rather than treating the anger directly.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

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Anger management therapy’s effectiveness

Most of the research surrounding anger management therapy has investigated the potential anger-reducing effects of robust evidence-based therapies, like cognitive-behavioral therapy. Among clients who sought individual anger management therapy with a licensed mental health professional, evidence suggests that approximately 75% of clients reported significant improvement. 

The effectiveness of other anger management approaches has been studied less extensively, but evidence suggests that group therapy approaches led by a licensed therapist are generally effective, but the benefit of self-guided programs or programs led by an unlicensed professional may vary considerably from person to person. Despite a lack of robust research data, many people report significant improvement after attending a local community support group or completing a self-guided anger management program. 

Accessing anger management therapy online

Individual therapy for anger management is often the most effective, but accessing a therapist can come with additional challenges or hurdles. Many people are simplifying the process by choosing online therapy. A person typically attends an online therapy session by phone or video conference, meaning they can meet with their therapist at any convenient location. Online therapy is also often cheaper than in-person therapy and typically offers access to more practitioners than may be available locally. 

Online therapists have the same training as traditional therapists and use the same evidence-based techniques, like cognitive-behavioral therapy. Although some have raised concerns about whether online therapy is as effective as in-person therapy, the recent surge of online therapy users has prompted additional research, which indicates that, in most cases, both methods are equally effective.

Takeaway

Chronic anger can be a difficult challenge to manage and can potentially harm the person experiencing frequent anger, as well as those around them. Anger management therapy can help resolve anger concerns in several ways. A therapist might help their client learn relaxation techniques, avoid anger triggers, or conquer underlying issues that drive anger to the surface. Therapy can be accessed online, in person, individually, or in groups. The majority of people who participate in anger management therapy see significant improvement.

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