Getting angry is a completely normal feeling, and you may even feel angry multiple times throughout your week. However, you may need to seek help for your anger if it is negatively affecting your job; intimate, family or co-worker relationships or other aspects of your life.
Signs of an Anger Problem
According to the Mayo Clinic, it’s time to seek professional help managing your anger if you have certain signs or symptoms of an anger control problem. Some of these signs include having trouble with the law, having frequent arguments with loved ones, engaging in physical violence or just starting fights between others, threatening to use violence or criminal activity against others or driving recklessly while angry or throwing objects.
Preparing to Find Help
The first step you can take in finding help for your anger issues is by talking to your family physician or primary care doctor, according to the Mayo Clinic. She can help you locate resources or give a referral to other anger specialists. Also, you can talk to your insurance company for information or discuss your problems with your church or clergy. The library, your local courts, the Internet and employee assistance programs can also all be valuable resources for you to find help for your anger.
Before Seeking Help
To prepare, begin by writing down what stressors cause you to get angry or worsen your anger; take note of any physical signs of anger, such as a clenched jaw or fist; and detail any emotional signs you might feel, such as the feeling that you want to yell. Making note of these signs of anger can aid your discussions with professionals and speed up your ability to control your anger.
Anger Management Class
The Mayo Clinic says that anger management classes may be helpful for you when you don’t understand your anger or don’t know what triggers bouts of rage. You can take classes individually, with family members or friends or in groups. Each class will differ, but most will discuss what anger is and how it forms, how to keep your own anger under control and also how to recognize triggers and signs of anger.
Therapy
According to the American Psychological Association, a therapist can help you gain control of your anger. A therapist will teach you relaxation techniques and, once you have that under your belt, will ask you to think about or discuss a situation, event or person that makes you very angry. After repeating this exercise, you will know how to control your anger when you feel it arise. A therapist can also use cognitive therapy to help change your angry, negative thoughts to more positive, less infuriating thoughts. Finally, your therapist will help you learn behaviors that will increase your ability to cope with anger. For instance, you may fly off the handle when discussing the budget with your spouse. Your therapist will teach you better communication skills that can keep your emotions steady in tense situations.
Self-Help
There are ways that you can help yourself manage your anger. The Mayo Clinic suggests trying to count to 10 before reacting to an annoying situation. Also, separate yourself temporarily from the person or situation that is causing you anger. Try finding solutions to the problem that causes you frustration, and you can even try getting some exercise, which will provide an outlet for your emotions. Use your sense of humor to deflate negative situations.
