Anger Management
Anger may be one of the most controversial emotions.
Fundamentally, it is a primal response to feeling threatened or wronged. It's wired into us as part of our fight-or-flight survival system. In the aftermath of trauma, anger can act as a sort of shield, a way to reclaim a sense of control when we've felt powerless. It can also be a signal of a boundary crossed or an injustice done.
Surges of anger can be energizing, focusing our attention on the threat, but sometimes it can come to the surface a little too readily, harming our relationships and burning us out. Or, if we grew up knowing that it wasn’t safe to express anger, we may have learned to suppress it. Maybe we notice that it comes out in more passive aggressive ways or maybe it’s harder to set boundaries for ourselves. It's here that therapy can help by offering a path to a more peaceful coexistence with anger.
Therapy isn't about silencing your anger.
It's a natural emotion, and a valid one. It's about understanding what lies beneath the surface – the hurt, the fear, the grief that might be fueling the flames. We offer a safe space to explore these deeper emotions, fostering compassion and curiosity for your experience.
Together, we can unearth your anger activators or suppressors.
What sets you off? What physical signs precede surges of anger? Do you have a aggressive, assertive, or passive style? By becoming more aware of these patterns, you gain the power to choose your response. Therapy equips you with tools for self-regulation, helping you communicate assertively and build stronger empathy for yourself and others.
The benefits extend beyond emotional well-being. Managing anger can reduce stress on your body, lowering the risk of heart disease, high blood pressure, and even a weakened immune system.
Investing in therapy is investing in your whole life. It's about building healthier relationships, fostering inner peace, and paving the way for a life that feels more balanced and fulfilling.
Common questions about anger
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Anger management therapy empowers individuals to navigate their anger in healthier ways. Rather than suppressing anger, it focuses on understanding its root causes and developing constructive coping mechanisms.
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Key aspects of working with anger in therapy include:
Identifying activators: Recognizing situations or events that provoke anger.
Understanding anger responses: Learning about physical and emotional reactions to anger.
Developing coping skills: Practicing techniques like relaxation, deep breathing, and assertive communication.
Changing thought patterns: Validating, but gently challenging the thoughts that fuel anger.
Improving communication: Learning how to express needs and feelings effectively.
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Take a pause: In the heat of the moment, it's easy to say things you'll regret. Take a moment to collect your thoughts before responding or take a break from a situation that's making you angry.
Relaxation: Techniques like deep breathing, guided imagery, and progressive muscle relaxation can help calm the body and mind when anger arises.
Cognitive Restructuring: When you're angry, your thinking can become exaggerated. When you’re feeling more regulated, cognitive restructuring can help you reanalyze the situation using more effective and empowering thinking patterns. For example, instead of thinking "This is awful! Everything is ruined!" you might think "This is frustrating, but I can handle it."
Problem-Solving: Sometimes, anger is a response to a real problem. Problem-solving involves identifying the problem, brainstorming solutions, and choosing the best course of action.
Once you're calm, express your anger: Once you're thinking clearly, express your frustration in an assertive but non-confrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
