Anger is a normal human emotion; it is how we express our anger that matters. This does not mean suppressing anger or denying it exists. The premise of anger management is to learn constructive and meaningful ways of expressing and managing this emotion. Whatever the reason for how the anger problem developed, it is important to know that therapy offers tools to help you manage your anger more effectively and still get what you want. In fact, by managing your anger you will probably find that you are more likely to get what you want because you will be better able to maintain relationships and work with difficult situations.
Science of Anger
When we are angry our bodies become physiologically aroused. This means that our heart starts pumping faster, our blood pressure raises, and our breathing patterns shift. It is an experience that we are all familiar with. The reason our bodies do this to us is because our brain has been triggered by something in our environment that indicated we may be in a situation that is a threat to us, and therefore, our brains are helping our bodies prepare to fight (become aggressive) or flight (run). This is our basic human survival instinct.
Once we notice our bodies have become physiologically aroused, this is a cue that your brain has started to spit-fire a powerful concoction of cortisol and neurotransmitters called catecholamines, which is a fancy term for a group of chemically-related messengers in our brain that dictate how we feel and what we do. The principal neurotransmitters that are released when we are in emotional distress are norepinephrine, dopamine and epinephrine. Our brain, particularly the frontal cortex, quickly becomes immersed in these neurotransmitters, resulting in extreme difficulty being able to make good decisions, process information, have good judgement and impulse control. Also, our amygdala, which is the part of our brain controlling fear and aggression, literally takes over causing us to react before the rational parts of our brain have a chance to think it over.
This cascade of events leads to a decrease in your ability to take in information and hear what the other person is saying; reduces your ability to hear well; makes it difficult to sustain attention; reduces your peripheral vision; encourages you to take a defensive posture and tone; reduces your ability to problem-solve, listen, empathize and makes it very difficult to see any positives in the situation. Consider just how helpful all of this would be if we were truly in an emergent situation where we were at risk. On the other hand, consider just how detrimental this can be to our lives and relationships if we are not in an emergent situation requiring such a response.
This is why it is imperative to have insight into yourself, the function of your anger response, and the function of the anger responses of those you love.
Certified Anger Management Specialists (CAMS) are professionals trained to help individuals understand and manage their anger effectively using evidence-based assessment and intervention:
Core Principles and Techniques
- Understanding Anger: Learning about the physiological and psychological aspects of anger, including its triggers, symptoms, and effects on behavior and relationships.
- Cognitive-Behavioral Techniques (CBT): Utilizing CBT techniques to help clients identify and change thought patterns that contribute to their anger.
- Relaxation and Stress Reduction: Teaching clients relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness to help manage anger.
- Communication Skills: Enhancing clients’ communication skills to express their feelings and needs assertively rather than aggressively.
- Problem-Solving Skills: Helping clients develop problem-solving skills to handle situations that may trigger anger more effectively.
Assessment, Evaluation and Outcome Measurement
- Anger Assessments: Conducting assessments to evaluate the intensity, frequency, and triggers of a client’s anger. This may include standardized assessment tools and questionnaires.
- Individualized Treatment Plans: Developing personalized treatment plans based on the assessment findings, tailored to the specific needs and goals of the client.
- Tracking Progress: Regularly evaluating clients’ progress through follow-up assessments and feedback sessions to ensure the effectiveness of the intervention and make necessary adjustments.