5 Essential Techniques to Deal with Anger – Anger Management Counselling in Newcastle
Anger management counselling is aimed at helping people identify the situations that trigger anger and helping them learn effective techniques that help them keep calm in those settings.
Through anger management counselling and therapy, it is possible to learn skills and techniques that neutralise anger and even to channel it in more helpful ways. Anger management can also help people learn to relax during times of frustration, stress and agitation to divert the angry behaviour before it arises.
Anger management counselling with us at Newcastle Psychologist & Counselling can help you learn to manage the symptoms of anger and keep it from affecting yourself and those close to you. With practice your new, calmer and more helpful ways of responding to anger can become habitual and feel more natural leading to a better and more peaceful atmosphere and less stress.
The Science of Anger Management Counselling: How Does it Help?
With anger management counselling at our service in Newcastle, your therapist (usually a counsellor or psychologist) will be able to help you discuss your difficulties, identify triggers and learn ways to manage anger in a more effective way.
Throughout your counselling sessions you will have the opportunity to talk about situations that cause anger in a confidential and non-judgemental setting. Your therapist can help you to identify anger triggers and help you learn techniques to help you neutralise anger, leading to a more calm response.
Anger management counselling can lead to an increased sense of calm and confidence, a more relaxed home life, and better relationships with others. It can help you develop stronger bonds with those affected by your anger, as well as improve your performance at work or day to day life.
Importantly, anger management strategies can also help reduce physical risks that come with stress, such as increased blood pressure, heart attacks and other problems.
5 Essential Anger Management Techniques
1. Identify Your Triggers
Anger can be triggered by a range of situations or events – sometimes the triggers will be outside of our control. Being aware of what our triggers are can help us be more mindful of times that we might be probe to bouts of anger.
Though we can’t always avoid triggers, we can learn to become mindful of how we are responding to them, and therefore be more conscious in our response in those situations. When we are a aware that our triggers are present and we start to notice feeling angry, there is opportunity to consciously choose a better response.
Remember that it is okay to feel angry, however it is often how we respond to it that is more damaging and causes the biggest problems.
2. Think Before Speaking
This may seem like a simple idea but it can be difficult when you are experiencing feelings of anger or frustration… especially in times of extreme anger.
Stopping and reflecting on what you are about to say and how it might affect the situation or other person can make all the difference in helping you pause and take a step back.
Doing this can prevent having to later repair the damage from anything you say and regret later. Though the things we say might be forgiven, they are rarely forgotten.
3. Take a “Time Out’ From the Situation
One of the simplest, but often most difficult techniques to implement in the moment, is to leave the situation before the conflict escalates is to take a time out and leave the situation, even if only temporarily.
This might be especially important if you are aware that your anger might lead to physical aggression or behaviour.
When feeling angry, consider whether it is possible to leave the situation. Making a polite excuse when starting to feel angry can often enable you to leave the situation (even if only temporarily) rather than escalate the situation.
Excuses could include going for a toilet break, stepping outside for some fresh air, going for a walk, or even going to the bar to get a drink if you are out. Whatever the reason you give, make sure that you create space to calm down (however you do this) before going back into the situation.
4. Learn How to Express Yourself in a Calm Way
Even when calm, it can be difficult to express our thoughts if we expect that they will be met with argument or difference. If you are prone to becoming argumentative in the face of difference, it might be that learning how to express yourself in calm and relaxed way can help avoid escalation of anger.
It is important to be aware that the way you speak when calm will always appear better intended than how you express yourself, whatever your message, when you are feeling angry. Be aware however that others may not share your views and still disagree, but also acknowledge that this can be okay as everyone is different.
5. Release Stress By Doing Things you Enjoy
Though not necessarily something that you can do in the moment, reducing stress in general day to day life can help you manage anger effectively.
This can be through solving difficulties or letting go of problems in day to day life, and engaging in enjoyable activities that lead to you feeling good.
Hobbies and interests, such as exercise, going to the cinema, reading, listening to music or engaging in other activities can help manage stress. Other activities that actively promote relaxation, such as meditation or yoga, can also be helpful in keeping anger at bay.
Anger Management Counselling in Newcastle
Anger is a natural human emotion however the way we express it can have a damaging impact on others and even damaging effects on ourselves by affecting our health.
There are a number of methods you can use to control anger, though seeking professional help from a Specialist Anger Management Counsellor or psychologist can be helpful for developing a personal plan for managing your anger.
If you feel that anger, frustration or agitation are affecting your life, and impacting on your relationships, happiness or day to day function, contact us today about our anger management counselling service using the box below.
Dr Stuart Sadler
Chartered Clinical Psychologist
Newcastle Psychologist & Counselling