Anger is experienced by everyone. No one can say that I haven’t been angry at any point in time in my life. But if things exceed a limit it is not good for health. Especially uncontrolled emotions like anger which leads to anger management issues. Some suggest meditation for anger management. But to help overcome this issue completely, there is a therapy called CBT anger management that deals directly with cognitive abilities. Read on to find more about anger management and things related to them.
1. What is Anger?
Anger is an emotion that arises and is expressed to someone or something when you feel threatened, or wronged. Despite what many people say, anger is a healthy emotion. It stimulates us to find a solution to a problem. Only when it goes out of control and becomes destructive, does a problem arise in personal, and professional life. Psychologists define anger as an emotional state that varies in intensity from mild irritation to full-fledged rage and fury. (Also read Different Types of BPD)
2. What Causes Anger?
Anger is caused by both external and internal events. External factors can be
- Heavy traffic, flight cancellation,
- A long queue, temperature
- Some disagreement with a coworker or a friend.
It can also be because of some personal problems or some bad experiences in the past that could also trigger anger. (See Why do people fight?)
3. How Do You Express Anger?
Anger is generally in response to a threat as a form of aggression. Everyone has their way of dealing with this emotion. Though in your mind, you wish to strangle a person in anger or break a thing, social and civility restrict you from actually carrying those thoughts out.
4. What are the Effects of Rage and Fury?
- When someone’s anger gets out of control, their blood pressure increases, and they are more likely to get a stroke putting their heart at risk.
- One should always note that anger and anxiety go hand in hand.
- Mentally and physically uncontrolled anger hurts a person. But a controlled emotion will render your motivation to solve problems.
So uncontrolled anger leads to a lot of physiological and psychological damage. (Also read Psychology Behind Vicarious Embarrassment)
5. Am I too Angry?
To know the intensity of your anger or find out if the emotion is getting out of control, there are certified psychological tests to help you. In most cases, you know it, if you do have a problem. If you find yourself acting out of control and frightened, you might need better and more help than these tests. (Also read Am I Passive Aggressive?)
6. What is an Anger Management Issue?
No one can get rid of this emotion or get rid of things or people that make you angry. However, anger management aims to help you to control your emotion and reduce the physiological and emotional feelings that are caused by anger. (Also read How to Deal With a Disrespectful Child?)
7. What is CBT Anger Management Therapy?
Cognitive Behavior Therapy or CBT is a psychotherapy that focuses on how a person’s attitudes, beliefs, and thoughts affect their behavior and feelings. It involves behavioral and cognitive theories of causes of emotions and matters that lead to self-defeating behaviors.
CBT anger management therapy technique will help people through new ways to control their emotions by changing their thought patterns. It also helps with reducing stress, coping with complicated emotions, and many other common life challenges. (See How to heal yourself emotionally?)
8. How Does CBT Work?
CBT anger management is one of the best treatments for anger issues. Certain psychotherapy focuses on analyzing past experiences to gain an understanding of a person’s thought patterns while CBT focuses on current feelings, beliefs, and thought processes. In CBT, thoughts and beliefs are critical. This helps in analyzing the need to identify, challenge and change a view of a person. CBT makes people aware of the patterns and helps them behave accordingly. (Also read What is a Mood Ring?)
9. What are the Benefits of CBT Anger Management?
- CBT helps find the root cause or things that fuel unnecessary anger in one’s current life.
- Helps in reducing physiological responses which trigger anger.
- Teaches you to replace the unnecessary aggressive responses with effective communication for better results.
- Helps you discover the power of the emotion-anger and guides you in channeling it in a way that helps in building better relationships and overall wellbeing.
- When in anger, CBT helps you to practice expressing yourself assertively without losing control. There are many CBT workshops that help people to overcome these issues.
- Helps you identify triggers which in turn helps one in avoiding or managing reactions.
- It helps to change one’s way of thinking by converting unhealthy thought patterns that fuel anger.
- The relaxation techniques advised by therapists help in calming oneself and relaxing the mind and body.
- It helps in regulating your emotions, controlling your actions, and developing skills that help in coping with the emotion. (Also read Learn How to Zentangle)
10. How Meditation for Anger Management is Important?
It is the practice of deep concentration by performing the act of breathing or exercising or just simply teaching the mind to focus so as to guide the nervous system of the body to balance itself. Meditation helps to calm down and heal anger on many levels by considering and addressing the underlying feelings, thoughts, and physiological issues.
11. What are the Tips to Tame your Anger?
- Think before you speak. It is always better to think and collect your thoughts before speaking, especially when you are angry.
- Express your thoughts after you are calm. Think about what do you need and express your frustration assertively. State your needs directly in a way that doesn’t hurt others.
- Stick with I statements. Placing blame and the argument that follows will only make you more tense and angry. While confronting someone, stick with assertive statements like, I am upset or disappointed that you left without helping me with the dishes, instead of saying, you don’t help at all. (See How to Deal With Family Members Who Put You Down?)
So, today you learned about what is cbt theory, the benefits of cbt anger management theory, and tips to control our anger. If you think you might have an anger issue, it is better to consult proper resources and proceed with the necessary therapy. (Also read 21 Most Satisfying Ways To Truly Pamper Yourself)