Anger can creep up on anyone, especially with the amount of stress our fast paced world
heaves onto our shoulders. However, such intense anger is clearly ineffective for solving
our problems, and can be detrimental to our health and well-being. This article examines
four key elements related to anger and its management:

  • The definition
  • The types
  • The expressions
  • The techniques for management.

Defining Anger & Anger Management

Anger may be defined as an emotional state that can range from being very slightly
annoyed or a bit irritated to seeing red and showing/feeling intense rage. Anger doesn’t
necessarily have to be a negative emotion as anger serves to protect us from danger and
can be a powerful motivation or alert that something is wrong. However, anger is often
used inappropriately for example road rage, and in worst cases can kill.

Anger Management involves using a set of approaches, strategies or tools to help control
the way angry emotions/feelings are expressed or experienced. Such skills can be worked
through with a mentor, therapist, life coach or through using self-help workbooks.

Types of Anger & Key Anger Characteristics

The two main types of anger are passive and aggressive. Passive anger may include
the following characteristics: secretive behaviour (gossiping, silent treatment), self-
blame (highly critical of self, over-apologetic), manipulation (provoking/sabotaging) and
obsessive behaviour (cleaning/checking).

In contrast, aggressive anger tends to include: threats/hurtfulness (verbal/physical),
selfishness, destructiveness (others/self/objects), blaming and may be very unpredictable.

Expressions of Anger: Overt and Covert, Self or Others

Anger expressions may include the following: swearing, screaming, shouting, sulking,
resentment, withdrawing, ignoring and irritability. The four different ways anger tends
to be expressed are overt (expressing outwardly in a verbal/physical manner), covert
(internalizing anger often leading to depression), self-directed (frustration, low self-
esteem) and directed at others (annoyance at another’s behaviour).

Anger Management Techniques

Anger management techniques may include confidence building, assertiveness training,
learning flexible thinking skills, mindfulness and relaxation exercises. CBT anger
management involves: thought monitoring using thought records & diary, learning new
coping mechanisms, communication skills and role play as well as Socratic questioning
and exploring relevant environmental factors.

To conclude, there are many skills and techniques presently available such as Socratic
questioning and thought recording to help learn to manage anger and bring it down to
acceptable levels. Ideally, there is much to be gained from regular therapy sessions,
however, if this is not a viable option there are several excellent CBT workbooks
available with specific chapters on Anger Management Training and skills development.

For more information, go to suite101.com/article/managing-anger-with-cognitive-behavior-therapy-a194126.

You can also visit www.theccbi.com.