Everyone experiences anger from time to time; however, some individuals feel it more frequently and intensely than others. When someone struggles with anger issues, they may feel as if they can’t get a grasp on their emotions, which can lead to outbursts of anger and rage, becoming destructive and leading to problems at work, in personal relationships, and general wellbeing.
A psychologist or accredited counsellor can provide support for those with anger issues to help manage their emotions. However, if you have anger issues yourself or you have a loved one who struggles with containing anger, it raises the question: can anger issues ever really be cured?
What are anger issues?
Anger is a normal and essential human emotion that helps us respond to threats; however, when a person has trouble controlling their anger or it is negatively affecting their relationships, anger can spiral from a normal emotion to an unreasonable prevalence of anger.
An individual who has anger issues may experience the physical and emotional symptoms of anger more frequently and disproportionately to the situation. Symptoms of anger issues include increased blood pressure and heart rate, irritability, overwhelm, rage, stress, and overwhelming frustration.
Anger issues can be caused by a range of factors, including stress, grief, family problems, financial issues, and substance abuse. For some, anger issues may result from an underlying mental health issue, such as depression, anxiety, attention deficit hyperactivity disorder (ADHD), obsessive-compulsive disorder (OCD), and bipolar disorder.
Types of anger issues
There are three types of ways in which anger issues is most commonly expressed:
- Outward: This shows anger in an obvious and aggressive way, which can include shouting, throwing things, breaking things, cursing, and being physically abusive towards others.
- Inward: This anger is directed internally. A person with inward anger issues directs their anger internally at themselves. This can include negative self-talk, denying themselves things that provide joy or even essentials, physical self-harm, and isolation.
- Passive: This is a subtle form of anger and includes passive-aggressive behaviour, such as sulking, giving the silent treatment, and making snide or hurtful remarks.
Can anger issues ever really be cured?
No, anger issues will not be “cured”; however, uncontrollable anger can be managed through the right support, strategies, and tools. Through anger management therapy, an individual can gain insight into their anger, identify triggers, and learn techniques to manage and control anger.
There are different types of therapies a psychologist may utilise during anger management therapy, including cognitive behavioural therapy (CBT), psychodynamic therapy, and dialectical behavioural therapy (DBT). A 1998 study for Cognitive Therapy and Research integrated over 20 years of research and found that cognitive behavioural therapy (CBT) is one of the most effective forms of treatment for anger management, with 76% of clients reporting a marked improvement in their anger issues over a medium to long-term period post-treatment.
In cognitive behavioural therapy (CBT), individuals learn to identify and change unhelpful or negative ways of thinking, feeling, and behaving. Depending on the individual’s type of anger and its impact on their life, a psychologist may also recommend other therapies, such as family therapy, relationship counselling, addiction counselling, and stress management, to address the underlying concerns.
The primary goal of anger management counselling is to help individuals learn how to express their anger in constructive and healthy ways that benefit their relationships, careers, and overall well-being.
Strategies for long-term anger management
Anger is a normal human emotion that arises throughout life. However, through anger management therapy, individuals can learn long-term strategies to control their anger, rather than have their feelings control them. Over time, these strategies will become second nature.
Breathe
A 2012 study by the American Journal of Health Promotion found that deep breathing led to reductions in anger, cortisol release, anxiety, and neurotic traits, allowing an individual to return to a calmer state. The breath is connected to the nervous system, and when a person gets angry, their breathing may become shallow and rapid. When the breath is controlled, the nervous system can calm down and reduce the anger response.
Deep breathing exercises include:
- Box breathing: Inhale for 4 seconds, hold the breath for 4 seconds, exhale for 4 seconds, hold the empty breath for 4 seconds. The seconds can be shortened or lengthened. Repeat until you start feeling calmer and more in control.
- 4-7-8 breathing: Breath in for 4 seconds, hold the breath for 7 seconds, exhale for 8 seconds. Repeat the cycle four times, or until feelings of calm.
- Deep breathing: Open the chest by drawing your elbows back slightly, inhale through the nose, hold the breath for 5 seconds, and slowly exhale through the nose. Repeat until feelings of calm.
Distraction
Individuals can learn to shift their focus from an anger-inducing situation to a distraction that engages them mentally or physically. A 2012 experimental study by the Journal of Experimental Psychopathology found that individuals who recalled an anger-inducing memory and then distracted themselves experienced rapid reductions in anger.
Distractions can include:
- Exercise: Not only does exercise distract from anger, but it can also limit the release of cortisol and adrenaline chemicals into the body. These chemicals can contribute to anger, so trying a form of exercise may help reduce anger in the short and long term.
- Journaling: A journal provides a space to express feelings without judgment, repercussions, or justification. Journaling allows individuals to express their angry thoughts and feelings, and leave those feelings within the pages of the journal before interacting with others.
- Listening to music: Music can release serotonin, endorphins, and oxytocin into the body, all of which are mood-improving chemicals. Individuals can create a relaxing playlist to play in stressful situations, after a long day, or before an event, to help keep their emotions calm and composed.
- Counting: Sometimes the simplest solution is the most effective. Counting to a chosen number allows us to cool down, think clearly, and overcome the impulse to lash out. This distraction method can inadvertently lead to deep breathing, which can also help alleviate anger.
Change the environment
Sometimes, simply changing the environment can reduce feelings of anger from rising. Whether at the workplace, at home, or in a shopping centre, if an individual feels their anger rising, they may find that stepping outside, entering a quiet room, or going for a walk can help defuse the situation.
