Ever find yourself overwhelmed by anger and unsure how to cope? Anger Management is a complex yet navigable emotional experience for many. In this article, we will explore effective therapy options, like CBT and DBT, that empower you to harness your emotions and cultivate healthier responses. Let’s dive into strategies tailored to help you regain control.

Anger Management Support: Effective Therapy Options from Licensed Clinical Social Workers

Anger is a fundamental human emotion that typically emerges in response to perceived threats, unfairness, or unkindness. Many individuals find anger uncomfortable and wish to eliminate or avoid it. While completely removing anger from our emotional repertoire isn’t possible (or even desirable), excessive or severe anger often requires intentional management strategies.

Below, we explore various types of anger management therapy that can be facilitated by ReachLink’s licensed clinical social workers, along with additional coping skills that may help when feeling overwhelmed by anger.

Understanding the impact of unmanaged anger

When someone experiences severe or excessive anger, they face several potential risks. Although anger doesn’t automatically lead to aggression, it frequently precedes violent behavior, and research shows that reducing anger can also reduce aggression.

Anger has also been linked to high blood pressure, which can contribute to cardiovascular disease. Additionally, anger may cause or worsen certain types of chronic pain. These potential negative outcomes underscore why individuals with severe or frequent anger might benefit from professional anger management support.

Effective therapy approaches for anger management

ReachLink’s licensed clinical social workers offer several evidence-based therapy approaches for people experiencing excessive anger. These therapeutic methods help clients recognize anger as a natural emotion while developing constructive coping skills. Different approaches may be more effective depending on how an individual’s anger issues manifest.

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) is the most thoroughly researched anger treatment. CBT is founded on the understanding that behavioral problems often stem from unhelpful thought patterns. By helping clients identify these patterns and replace them with new ways of thinking and responding, CBT can effectively reduce intense emotions and unproductive management strategies.

Dialectical behavior therapy

Dialectical behavior therapy (DBT) was specifically developed for individuals who experience intense emotions. A systematic review and meta-analysis of 34 studies found that DBT can reduce anger, with longer treatment periods correlating with greater anger reduction. DBT has also shown effectiveness in reducing aggression.

Acceptance and commitment therapy

Acceptance and commitment therapy (ACT) teaches specific techniques for accepting and staying present with emotions, then committing to actions aligned with personal values. Research indicates ACT can reduce anger and anger-related interpersonal problems. ACT typically incorporates mindfulness practices and encourages staying present with uncomfortable emotions rather than avoiding them.

Emotion-focused therapy

Emotion-focused therapy (EFT) helps clients recognize their emotions and identify negative patterns surrounding them. EFT often improves interpersonal relationships and develops skills for building more secure connections. Qualitative research has found that EFT can help people improve family relationships and better manage anger.

Psychodynamic therapy

Psychodynamic therapy (PDT) views anger as the replaying of past interpersonal conflicts and an attempt to avoid vulnerability. Some experts suggest that a psychodynamic outlook could benefit those with anger management challenges, although psychodynamic therapy specifically for anger hasn’t been extensively studied.

Integrative therapy for anger issues

ReachLink’s licensed clinical social workers often employ an integrative approach to anger management, drawing from multiple therapeutic traditions. This flexible approach allows therapists to utilize techniques from CBT, ACT, EFT, and other modalities based on each client’s specific needs. The adaptability of integrative therapy is particularly valuable as clients’ needs evolve throughout the treatment process.

Reframing our understanding of anger

Because of its unpleasant nature and association with aggression, many people view anger as inherently negative. However, anger can be a natural response to genuinely upsetting situations. As the American Psychological Association states, “Anger can be a good thing.” It may motivate action against injustice, for example. Even when experiencing unproductive anger, accepting the emotion is often the first step toward managing it effectively.

The importance of emotional acceptance

Accepting anger as part of our emotional experience can be beneficial. Research shows that accepting difficult emotions correlates with better mental health outcomes. True acceptance involves recognizing the emotion’s presence without judgment or attempting to suppress it.

Anger and mental health conditions

While anger is a normal emotion, extreme manifestations can sometimes indicate underlying mental health conditions. Through self-reflection or conversations with trusted individuals—whether friends, family members, or a licensed clinical social worker—you may recognize when anger is negatively impacting your mental health or potentially signaling a more significant concern.

When anger might indicate a mental health disorder

Research identifies five mental disorders where anger frequently appears as a symptom:

• Borderline personality disorder
• Bipolar disorder
• Intermittent explosive disorder
• Disruptive mood dysregulation disorder
• Oppositional defiant disorder

In these conditions, anger tends to be intense and may feel uncontrollable. When experiencing anger as part of these disorders, individuals might lose their temper, experience rage, or act aggressively. If anger appears to be connected to an underlying mental health condition, ReachLink’s licensed clinical social workers can provide appropriate therapy and referrals for medication evaluation when needed.

Additional approaches to anger management

Beyond individual therapy, there are other effective ways to address frequent, severe, or overwhelming anger. Anger management classes, whether in-person or online, teach specific anger management skills and relaxation techniques in a group setting. These classes differ from therapy but can provide valuable tools for managing anger.

Self-help strategies for better anger management

In addition to professional support, several self-help strategies can help manage intense anger episodes. For some individuals, these practices may sufficiently address anger issues, while others may benefit from combining them with professional therapy.

Effective self-help anger management tools include:

• Deep breathing
• Meditation
• Yoga
• Counting to 10 or 100
• Progressive muscle relaxation
• Regular exercise

When to seek professional support for anger management

Consider seeking professional help beyond self-help strategies if your anger is frequent, constant, particularly intense, seemingly uncontrollable, or leads to interpersonal conflict or aggression.

Therapy with a licensed clinical social worker is one of the most effective treatment options for anger management issues. ReachLink’s telehealth platform enables convenient access to therapy sessions via secure video conferencing, eliminating travel requirements and providing flexible scheduling options.

Research supporting therapy for anger management

Cognitive behavioral therapy’s effects on anger have been studied more extensively than other therapeutic approaches. A systematic review of 21 studies using a specific anger measurement found that CBT significantly improved anger symptoms in 20 of the studies.

Additional research suggests that online therapy tends to be as effective as in-person therapy, making ReachLink’s telehealth services a convenient and effective option for addressing excessive anger.

Takeaway

Anger is a normal, natural emotion. However, when anger feels uncontrollable or occurs frequently, professional support may be beneficial. ReachLink’s licensed clinical social workers offer various evidence-based therapy approaches for anger management, including cognitive behavioral therapy and acceptance and commitment therapy, among others. Through our secure telehealth platform, you can access effective anger management support from the comfort and privacy of your own home.