Whenever we hear the word “anger”, negative connotations immediately spring to mind. But did you know that anger is actually a completely natural emotion us humans have developed as a response to perceived threats? Intended to alert us to potential problems or conflicts in our environment, when controlled properly anger can actually serve as a helpful emotion.
The main issue with anger lies in our inability to keep it under control. Flying off the handle at the slightest injustice wasn’t how Mother Nature intended for us to use this potentially volatile emotion, and in the wrong hands anger can start to become a real issue.
If you’re someone who struggles to control your anger, you’re not alone. In fact, a widespread survey called the Global Emotions Report found that the world is experiencing record levels of anger.
One way of dealing with anger is therapy, in particular anger management therapy (AMT). This type of therapy utilises a variety of tactics to help the patient recognise their negative thought patterns, change the way they deal with their emotions and build better relationships with those around them.
If you’re experiencing unhealthy levels of anger and you’re keen to find a treatment, we put together this guide on AMT to provide a better understanding and help you decide if it’s for you.
A Brief History Of Anger Management Therapy
Although the formalised practice of anger management therapy (AMT) as we know it today began to take shape in the mid-20th century, its roots can be traced back to ancient philosophical and religious traditions.
One of the pioneers in the field of AMT was Dr. Raymond Novaco, who developed one of the earliest anger management programs in the 1970s. Since then, anger management therapy has evolved considerably and today it’s become a valuable resource for people all over the world who wish to improve their relationships and enhance their emotional wellbeing.
How Anger Management Therapy Works
So for those interested in anger management therapy, how does it actually work and what does it involve? An anger management program is an evidence-based approach that aims to help individuals identify and manage and deal with their anger in healthier, more constructive ways.
An anger management program usually involves the following steps:
Self-Awareness
The first step is gaining an understanding of the triggers that cause the anger to flare up. Identifying the triggers helps unearth the root cause of the anger later on.
Cognitive Restructuring
Cognitive restructuring involves identifying and challenging negative thought patterns to promote more positive and rational thinking.
Skill Development
This involves acquiring and enhancing specific skills or techniques to address and manage anger issues. These skills can include coping strategies, communication techniques, problem-solving abilities and relaxation methods.
Communication Skills
The therapist will look to improve the patient’s interpersonal communication with friends, family and work colleagues to help them avoid conflicts. This improves relationships and deescalates potentially volatile situations.
Stress Management
Recognising and managing stressors that contribute to anger is another key component of anger management therapy.
Success Rates Of Anger Management Therapy
The effectiveness of anger management therapy varies from person to person. However, numerous studies have shown it can have a positive effect for many people.
Success rates tend to be higher when individuals actively engage in the process, practice the techniques learned and try their best to apply them to real-life situations. It’s important to note that long-term success takes time and often requires ongoing effort and self-awareness.
How To Improve AMT’s Efficacy
Although the methods detailed above form the backbone of anger management therapy, there are ways to make the program more effective. Obviously these differ from person to person, but some common things that are known to enhance its effectiveness are:
Consistent Attendance
To get the most out of your therapy program, your full commitment is required. Attending all therapy sessions as scheduled and actively participating in the therapeutic process will maximise your chances of a positive outcome.
Practice Patience
The phrase “patience is a virtue” has never been so relevant. Understanding that managing anger is a process that takes time can help you set realistic goals and encourage you to stay committed.
Self-Awareness
Continuously working on self-awareness to recognise triggers and early signs of anger will help you stop it in its tracks. The better you become at spotting these signs, the more adept you’ll be at applying anger management techniques in real-life situations.
Homework and Practice
Completing any homework assignments or exercises given by your therapist and practicing the skills you learn in therapy is essential.
Stress Reduction
Incorporating stress reduction techniques alongside your AMT such as regular exercise, meditation and deep breathing exercises will make it easier to keep your anger under control.
Healthy Lifestyle
Sticking to a balanced diet and getting adequate sleep is crucial for maintaining overall health, but it can also work wonders for your stress and anger levels. Likewise, avoiding excessive alcohol intake will also contribute to emotional stability.
Support System
Although it’s your own anger you’re trying to overcome, that doesn’t mean you need to fight the battle alone. Engaging with friends and family can provide emotional support when needed, which can be a massive help in times when you’re struggling.
Reinforce Techniques
After completing your AMT, hopefully you’ll see improvements in your anger. However, this doesn’t mean your journey is complete. You’ll need to continue to apply the techniques you’ve learned to avoid slipping back into old habits.
So that’s pretty much everything you need to know about anger management. Whether or not this is a style of therapy for you depends on a lot of factors. If you believe your anger is a problem and it’s affecting your personal or professional relationships then it’s certainly a route to consider.
There are many therapists offering anger management therapy in London so if you decide this is a treatment for you then you should have no trouble finding a great program.