What is anger management?

Catching anger before it reaches full rage is key to managing it effectively.
Anger management involves a range of skills that can help with recognizing the signs of anger and handling triggers in a positive way.

It requires a person to identify anger at an early stage and to express their needs while remaining calm and in control.

Managing anger does not involve holding it in or avoiding associated feelings.

Coping with anger is an acquired skill — almost anyone can learn to control the feelings with time, patience, and dedication.

When anger is negatively affecting a relationship, and especially if it is leading to violent or otherwise dangerous behavior, a person may benefit from consulting a mental health professional or attending an anger management class.

However, there are initial, immediate techniques to try. Some people find that they can resolve these issues without seeking professional assistance.

Controlling anger

Mind, a major mental health charity in the United Kingdom, identifies three main steps for controlling anger:

Recognize the early signs of anger.
Give yourself time and space to process the triggers.
Apply techniques that can help you control the anger.
Recognizing anger
In the moment, anger can be difficult to stop in its tracks. However, detecting the emotion early can be key. It can allow a person to redirect their thought process to a more constructive place.

Anger causes a physical reaction in the body. It releases adrenaline, the “fight-or-flight” hormone that prepares a person for conflict or danger.

This can have the following effects:

  • a rapid heartbeat
  • faster breathing
  • tension throughout the body
  • restlessness, pacing, and tapping of the feet
  • clenched fists and jaw
  • sweating and trembling

These physical effects can signal a proportionate response to a situation.

Regardless, recognizing the signals early can help a person assess whether the trigger warrants this physical response.

If necessary, they can then take steps to manage their physical stress.

Taking a step back

Buying some time can be fundamental in limiting an angry response. This can involve simple measures.

When confronted with a trigger, it may help to:

  • count to 10
  • go for a short walk

make contact with a person who is not immediately involved, such as a friend, family member, or counselor
It can help to vocally express the thoughts behind the anger to a person who is not the focus of the reaction.

This can help defuse the situation and more clearly identify the cause of the intense feelings.

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