Navigating Anger Management Therapy

Despite having a reputation for being an undesirable emotion, anger in response to feeling betrayed, threatened, or wronged by an individual can be a catalyst for you to change a toxic situation. However, anger is a compelling emotion that can be challenging to control, which is where anger management therapy can help change your life for the better.

If mismanaged anger negatively impacts your life, Mind Matters can help with anger management near Columbus, OH, where we can help you regain control by identifying your triggers and establishing healthy coping techniques.

Mental health professionals diagnose anger through a comprehensive evaluation in therapy. Typical signs in the assessment of unhealthy anger include:

• Having a short temper.
• Finding it difficult to return to a calm state after becoming angry.
• Displaying inappropriate reactions, such as yelling, damaging property, or being physically aggressive.

Anger is a secondary emotion because it’s often a reaction to other emotions, such as sadness or fear. Many believe sadness or fear makes them appear vulnerable or weak, whereas anger can instill fear in others. Working with a trained professional helps you determine the underlying causes of your anger and strengthens healthy coping skills.

All types of therapy are more effective when you consistently practice the skills you learn during sessions with a therapist. There are several ways to work on anger management at home, but these are three of our favorites:

• Breathing Exercises: Breathing techniques help balance your nervous system and redirect your mind from feeling angry. Breathing in deeply through the nose, holding it for five to ten seconds, and exhaling slowly out the mouth has a calming effect that reduces the physiological hallmarks of anger.
• Progressive Muscle Relaxation: This exercise allows you to focus on feeling tension and relaxation of muscles throughout your body. Begin by tightly tensing your toes and notice the difference in sensation when you relax them, and then continue this process with other muscles, including your legs, arms, hands, and shoulders, to reduce feelings of stress and anxiety.
• Assertive Communication Skills: Effective communication can offset the effects of anger while interacting with other individuals. Anger and frustration are inevitable when you feel your voice and opinions go unheard by others, which means assertive communication allows you to share your feelings and boundaries without dismissing others.

When you’re unable to manage your anger, seeking therapy can help minimize the psychological and physiological effects. At Mind Matters, we treat individuals and couples in our office or via convenient telehealth appointments, including anger management therapy. Our team is confident you can overcome challenges with healthy coping mechanisms and useful tools.