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Anger management tips: 10 ways to tame your temper
Getting anger management help
You can practice many of these anger management strategies on your own. But if your anger seems out of control, is hurting your relationships or makes you feel physically violent or destructive, you may benefit from some help. Here are some ways you can get help to keep your frustrations in check:
- See a psychologist or licensed counselor. Seeing a therapist can help you learn to recognize your anger warning signs before you blow up, and how to cope with your anger. Ask your primary care doctor for a referral to a counselor specializing in anger management. Family and friends also may give you recommendations based on their experiences. Your health insurer, employee assistance program (EAP), clergy, or state or local agencies also may offer recommendations.
- Take an anger management class. An anger management class can teach you what anger is, how to recognize anger triggers and how to keep your anger under control. These courses can be done individually, with spouses or families, or in groups. In addition to the search methods for a psychologist or counselor, you can find organizations offering anger management courses on the Internet and through your district court.
- Read a book. There are a number of helpful books on anger management. A number of them focus on particular situations, such as anger in teens, anger in men or anger in couples. Many of them are workbooks, with exercises that teach concrete skills.
Anger and irritability can be signs of an underlying mental health condition, such as depression or bipolar disorder. If your symptoms don't improve, or you have signs or symptoms of anxiety or depression, see a mental health provider for help.
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- Controlling anger — before it controls you. American Psychological Association. http://www.apa.org. Accessed May 27, 2009.
- Barbara Woodward Lips Patient Education Center. Understanding anger. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2004.
- Scott CL, et al. Psychotherapeutic approaches to treating chronic aggression. In: Hales RE, et al. The American Psychiatric Publishing Textbook of Psychiatry. 5th ed. Washington, D.C.: American Psychiatric Publishing; 2008. http://www.psychiatryonline.com/content.aspx?aID=319794&searchStr=aggressive+behavior. Accessed May 27, 2009.
