anger management essay

Essay on Anger

Students are often asked to write an essay on Anger in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Anger

Understanding anger.

Anger is a strong feeling of annoyance or displeasure. It’s a natural, human emotion that everyone experiences. It can be caused by both external and internal events.

Effects of Anger

Anger can lead to negative outcomes like arguments, fights, or even health problems. It can also make it hard for people to think clearly or make good decisions.

Managing Anger

It’s important to learn how to manage anger. This can involve taking deep breaths, counting to ten, or walking away from a situation. It’s okay to feel anger, but it’s important to express it in a healthy way.

Also check:

250 Words Essay on Anger

Anger, a primitive emotional response, is often a reaction to perceived threats or injustices. It’s an emotion that can range from mild irritation to intense fury and wrath. While often viewed negatively, anger can serve crucial functions, such as alerting us to harmful situations or motivating us to take action.

The Manifestations of Anger

Anger manifests in various ways, both physically and psychologically. Physically, it can increase heart rate, blood pressure, and adrenaline levels. Psychologically, it can trigger feelings of frustration, annoyance, and resentment. It’s important to note that anger is often a secondary emotion, arising in response to primary emotions like fear, hurt, or shame.

The Duality of Anger

Anger, despite its negative connotations, can be both destructive and constructive. Uncontrolled anger can lead to mental and physical health problems, damage relationships, and lead to aggressive or violent behavior. On the other hand, controlled anger can act as a catalyst for positive change, stimulating problem-solving and conflict resolution.

Effective anger management is critical for mental and emotional well-being. Techniques such as mindfulness, cognitive restructuring, and assertive communication can help individuals express anger in a healthy and productive manner. Recognizing the triggers and signs of anger, and learning to respond rather than react, can transform anger from a destructive force into a constructive tool.

In conclusion, understanding, expressing, and managing anger is a vital aspect of emotional intelligence. It is not about eliminating anger, but about harnessing its energy for positive change and personal growth.

500 Words Essay on Anger

Introduction.

Anger is an integral part of the human emotional spectrum, often characterized by feelings of discontent, hostility, or violent tendencies. It is a natural response to perceived threats or harm, serving as a protective mechanism that triggers the body’s ‘fight or flight’ response. However, when unchecked, anger can lead to detrimental effects on an individual’s physical health, mental wellness, and social relationships.

The Psychology of Anger

Physiological impact of anger.

The physiological response to anger is often immediate and intense. The body releases stress hormones like adrenaline and cortisol, accelerating heart rate, blood pressure, and energy levels. Over time, chronic anger can lead to significant health issues, including heart disease, stroke, and weakened immune system. It also exacerbates mental health conditions such as depression, anxiety, and insomnia.

Societal Implications of Anger

On a societal level, anger can lead to aggressive behavior, violence, and conflicts, affecting interpersonal relationships and social harmony. It can also lead to self-destructive behaviors, such as substance abuse or reckless actions. However, anger is not entirely negative; when channeled constructively, it can drive social change, fuel motivation, and promote assertiveness.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

Happy studying!

Leave a Reply Cancel reply

Save my name, email, and website in this browser for the next time I comment.

• Advanced search

Advanced Search

A Meta-analysis of the Psychological Treatment of Anger: Developing Guidelines for Evidence-Based Practice

• Find this author on Google Scholar
• Find this author on PubMed
• Search for this author on this site
• Figures & Data
• Info & Metrics

There is no clear evidence to guide mental health professionals in assessing and treating angry clients. Recent reviews have considered cognitive and behavioral approaches to the treatment of anger, but little is known about the potential effectiveness of other treatment modalities. A meta-analytic review was conducted to examine the effects of treating dimensions of anger by using various psychological treatments found in the scientific literature. The final analysis included 96 studies and 139 treatment effects. The nine types of psychological treatments included cognitive, cognitive behavior therapy, exposure, psychodynamic, psychoeducational, relaxation-based, skills-based, stress inoculation, and multicomponent. The overall weighted standardized mean difference across all treatments was 0.76 (95% confidence interval [CI], 0.67–0.85, Q = 403.13, df 138, p < .001, I 2 = 65.76), which suggests that psychological treatments are generally effective in treating anger. The results also suggest a considerable degree of variability in the effect sizes of specific treatments for anger. The results show that at least some of the variability may be explained by the number of treatment sessions offered to participants, the use of manuals to guide delivery of the treatment, the use of fidelity checks, the setting of the research, and whether the study was published or unpublished. This review builds on previous evidence of the effectiveness of psychological treatments of maladaptive anger, and it provides the basis for developing evidence-based guidelines for specific populations with anger problems.

Little attention has been given to maladaptive anger over the years in comparison to other emotional disorders. There is no clear consensus regarding the best ways to define, assess, and treat various dimensions of anger, 1 as it is often camouflaged 2 within definitions of violence, hostility, and aggression. G. Stanley Hall 3 first lamented more than a century ago that there was a lack of literature about anger and that there was “no comprehensive memoir on this very important and interesting subject” (Ref. 3 , p 516). He envisioned that mental health professionals would move toward creating a more precise definition and understanding of anger to help clarify the ambiguity surrounding this phenomenon.

Anger is an internal state involving various degrees of, and interactions among, physiological, affective, cognitive, and verbal components. 4 It is considered to be a common human experience expressed on a continuum of healthy-disturbed, adaptive-maladaptive, constructive-destructive, and pragmatic-problematic. It has been correlated with different forms of aggressive behaviors, including assault, 5 , 6 violence, 7 – 9 and property damage. 10 It has also been connected with increased health risks, including coronary heart disease, heart attacks, high blood pressure, and high cholesterol. 11

Despite the prevalence of and the problems created by maladaptive anger, anger disorders are not currently recognized by the Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, Text Revision (DSM-IV-TR). 12 Anger is sometimes viewed as a residual of other diagnosable mental health problems, such as borderline personality disorder, antisocial personality disorder, and conduct disorder. 13 , 14 Others view anger as a cluster of symptoms that are distinguished by the severity, frequency, and nature of anger episodes and patterns. 15 Some have identified several ways that people express anger, including direct expression, reciprocal communication, thinking before responding, taking a self time-out, physical assault of people, physical assault of objects, negative verbal expression, keeping it in, controlling it, taking corrective action, diffusion or distraction, passive-aggressive sabotage, and relationship victimization. 16 , 17 The diversity of these expressions causes further confusion when attempting to isolate the core characteristics of anger and to distinguish it and disentangle it from other emotional and behavioral disorders.

Anger is generally conceptualized as a multifaceted construct. 18 Different measures have been developed to distinguish its various dimensions, 4 which generally include levels of anger, anger control (ability to control angry feelings), person-specific anger (feelings of anger toward another), anger expression (linked to aggressive violence), anger state (distinct episodes of anger), anger trait (frequency of angry episodes), and angry driving. Anger is often defined psychometrically (e.g., by cutoff scores) rather than by a theoretical model. 19 Therefore, most treatments have been developed to address elevated levels of maladaptive anger.

Although there is no clear conceptual framework for distinguishing functional and dysfunctional anger, treatments for anger continue to be utilized across many mental health disciplines. 14 Since it is both common and debilitating, 19 it is incumbent on psychiatrists and other mental health professionals to be informed of the current evidence regarding the potential efficacy of various treatment modalities.

Glancy and Saini 1 completed a comprehensive review of the literature regarding the psychological treatments of anger and aggression, including five meta-analytic reviews, 15 , 19 , 20 – 22 and they concluded that there is no consensus in the literature regarding the best ways to treat and reduce anger and aggression. Most reviews focused on treatments containing components of cognitive and behavioral therapies or a combination of the two. Other modalities, such as psychodynamic and psychoeducational have not been included in previous reviews. Although there is good evidence that treating anger generally works, 23 more information is needed to guide forensic psychiatrists and other mental health professionals in making evidence-based decisions when choosing from the various treatment modalities. The purpose of this meta-analytic review was to complete a systematic and exhaustive search of all relevant studies, to include a greater variety of psychological approaches to the treatment of anger.

This meta-analysis supports the potential integration of psychological and pharmacological treatments of maladaptive anger. Glancy and Knott 24 – 26 completed a three-part series on the use of pharmacology to treat anger and aggression. Based on their analysis, they introduced an algorithm to provide clinicians with an evidence-based model for treating anger and aggression with medication. They strongly suggest that pharmacologic agents are most effective when used with adjunctive psychosocial therapy. Very few studies have combined pharmacological and psychological interventions in treating anger. There also is no consensus among mental health professionals and researchers on the most effective ways to treat anger by using psychological interventions, and so the present meta-analysis is a good first step toward integrating psychological and pharmacological treatments.

• The Role of the Forensic Psychiatrist

Within the current demand for evidence-based practice (EBP), there is an increased onus on forensic psychiatrists to become more sophisticated in the areas of risk assessment and management 27 and more capable of distinguishing effective treatments from inadequate and harmful approaches. Accurate scientific evidence about the various effects on anger of different psychological treatments and the influences of moderator variables on effectiveness and relevance of treatments on various and specific populations have significant consequences for the forensic psychiatrist practicing within an EBP environment.

Evidence-based guidance on how best to treat and manage anger is important for forensic psychiatrists, especially because working with angry clients is as common as working with those who are anxious or depressed. 28 Forensic psychiatrists should be informed about anger because their work often involves individuals with angry relational problems, families in high conflict, medical patients struggling with hypertension, offenders with histories of violence, and people with trauma and substance abuse histories. 29 DiGiuseppe and Tafrate 30 observed that mental health professionals are generally less comfortable working with angry clients than with those who are experiencing anxiety or depression. Anger directed at the mental health professional is considered to be a major stressful situation, second only to threats of suicide. 31 – 33 This discomfort may be due to a lack of knowledge regarding how best to intervene to ensure the safety of both the client and the professional. 30 Despite the difficulties of working with angry clients, there remains less guidance in the literature for working with clients who are experiencing episodes of anger than for treating those with depression and anxiety. Kassinove and Sukhodolsky, 34 for example, found 10 articles on depression and 7 on anxiety for every 1 on anger. The lack of attention given to anger 1 , 19 leaves substantial room for growth.

In expanding the current state of evidence regarding anger, it is imperative to move beyond simple or narrowly focused approaches 4 and address it in a comprehensive way, to consider its various dimensions and the many treatments that have been used in an attempt to remedy its problematic forms. Psychiatrists working with angry clients should consider the range of options available. With sufficient specification about the characteristics of effective treatments, psychiatrists are in a better position to consider the overall fit between treatments and clients. Evidence is needed, therefore, to guide treatment selection so that connections can be made between client characteristics and factors in various settings.

• Current Evidence on the Treatment of Anger and Aggression

As mentioned earlier, there have been five meta-analytic reviews of the treatment of anger. 15 , 19 , 20 – 22 In the first, Tafrate 22 explored the effects of cognitive relaxation-based, skills training, and multicomponent treatments in 17 studies, with effect sizes ranging from 1.82 to 1.16. Bowman-Edmondson and Cohen-Conger 21 considered the results of the cognitive, cognitive-relaxation, social skills, and relaxation therapies reported in 18 studies and found effect sizes ranging from 0.64 to 0.80. Beck and Fernandez 20 expanded their inclusion criteria to include unpublished doctoral dissertations and single-group designs, which resulted in the inclusion of 50 studies. They found that cognitive behavioral therapy had a 76 percent success rate in reducing anger scores. DiGiuseppe and Tafrate 19 aggregated 230 effect sizes from 57 published and unpublished studies, and found an overall mean effect size of 0.71, with no significant main effect for the different treatment models. Del Vecchio and O'Leary 15 narrowed their meta-analytic review to include studies that primarily addressed anger, thereby excluding studies that were predominantly about aggression or hostility. Based on their 27 studies, the mean weighted effect size ranged from 0.61 to 0.90.

The reviews demonstrate overall mean effect sizes ranging from 0.64 to 1.16, which is considered to be moderate to strong. Based on these results, there is evidence that the psychological treatment of anger is effective. The range of the overall effect sizes, however, suggests that other factors may influence the variability of effects among the reviews. These factors may include the retrieval process of included studies, the inclusion of diverse populations, different treatment modalities, and the effects of various outcomes for anger and the influence of moderator variables. Exploration of these differences can contribute to a more comprehensive understanding of both the assessment and treatment of anger (see also Glancy and Saini 1 ).

Retrieval of Included Studies

Other meta-analytic reviews have not provided sufficient details about their information retrieval strategies. Inclusion of information regarding search terms, databases searched, term limiters and expanders used, and other methods of retrieving potential studies provides a transparent process so that the information retrieval strategies can be scrutinized based on the sensitivity and specificity of the searches. A comprehensive search for all potential studies is important, given that meta-analyses with fewer than 50 studies tend to report higher effect sizes. 35 In addition, Bowman-Edmondson and Cohen-Conger, 21 and Tafrate 22 did not include unpublished studies. It is important to include unpublished studies in a meta-analysis, because failing to do so can introduce a bias toward favorable outcomes, 36 as other reviews suggest that unpublished studies are likely to have lower overall effects. 37 , 38

Separating the Influence of Diverse Populations

Some reviews included children, adolescents, and adults in the same analysis, and thus failed to consider age differences and the role of development in treating problems related to anger. 19 Combining children and adults in the same review can camouflage potential differences by treating these different populations the same. For example, by pooling the effects in their review, Beck and Fernandez 20 risked the assumption that the effects are similar for different populations including abusive parents, violent and resistant juvenile offenders, inmates in detention facilities, and aggressive school children. Until further testing is completed, in considering the potential variability between adults and children, it is best to complete separate analyses and to treat these groups as if they were different.

Within adult populations, the meta-analytic reviews provide evidence that treating anger is effective across diverse groups including persistently violent male prisoners, adults with intellectual and learning disabilities, forensic patients, angry parents, female batterers, mental health patients, undergraduate students, incarcerated male juveniles, male batterers, aggressive drivers, faculty members, Vietnam War combat veterans, and patients with schizophrenia. These results must be viewed with caution, given that these broad groups are not homogenous and their influence on the variability of effect sizes remains unknown. Further analysis is particularly needed in this area, given that there is an overrepresentation of undergraduate student volunteers, thereby limiting the generalizability of the findings to other populations.

Toward a Comprehensive List of Treatment Modalities

A range of treatments has been considered, but most interventions have been based on cognitive, behavioral, or cognitive-behavioral models, and there may not be sufficient variability in the treatment approaches to produce noticeable differences. 1 Other treatment modalities, such as psychodynamic and psychoeducational have not been included in previous reviews, despite some preliminary evidence suggesting the potential benefits of these treatments in reducing anger in various populations. 39 – 42

Anger as the Primary Outcome

Because anger is often disguised by other negative behaviors, such as aggression, hostility, and violence, it is important to explore it separately and as an independent primary outcome. With the exception of Del Vecchio and O'Leary, 15 reviews have mixed outcomes that include both anger and aggression, and little attention has been directed toward distinguishing these to explore possible differences. As they point out, the anger construct is considered distinct from the concepts of hostility, aggression, and violence and therefore merits separate analysis.

Considering Differences in Effect Sizes for Various Anger Outcomes

Bowman-Edmondson and Cohen-Conger 21 provided the first meta-analysis to demonstrate that differences in effect sizes could be attributed to the use of specific treatment modalities for specific dimensions of anger (e.g., anger control, anger expression). They found that changing the expression of anger was best achieved by relaxation treatment (1.19). Whereas relaxation treatment had the largest effect size (0.79) for self-reported anger, behavior and social skills training had the largest effect size (1.13) for the observation and assessment of angry behavior. To change physiological anger, relaxation-based therapies had the largest effect size (1.21) compared with cognitive-relaxation (0.76), cognitive (0.57), and social skills training (0.58). Although the design of the study precluded statistical analysis of these findings based on a small number of included studies, it was an important step toward a more robust analysis of the potential moderator variables that may influence the range of effect sizes. DiGiuseppe and Tafrate 19 and Del Vecchio and O'Leary 15 also clustered effect sizes according to the type of outcome measure used for each intervention; however, judgments made regarding the similarity and dissimilarity between effect sizes were not determined statistically, because in many cases, the effect sizes were derived from fewer than five studies, which would result in an inaccurate statistical comparison.

The Influence of Moderator Variables

Not all reviews considered the potential influence of moderator variables, and most had too few studies for meaningful statistical analysis. The moderator analysis by Del Vecchio and O'Leary 15 revealed an overall positive relationship between session length and treatment outcomes. DiGiuseppe and Tafrate 19 found significant positive relationships between the use of manuals and fidelity checks and treatment outcomes. They also found positive effects for individual treatment formats, publication status, and type of participant. The number of sessions, participants’ sex, and allocation to groups all failed to predict the effect size of treatment outcomes. Further research is needed to explore the influences of moderator variables that are specific to anger treatment outcomes.

Rationale for the Current Review

Despite preliminary evidence supporting psychological treatments of anger, there is still no clear consensus among mental health professionals and researchers on the best way to treat angry clients. Kobayashi and Norcross state, “Without a consensus on the identified phenomenon, we will continue to disagree on the proper psychotherapy of anger disorders” (Ref. 33 , p 277). To develop evidence-based guidelines, it is important to consider both the absolute effects of treating anger and the relative effects of each treatment type. Moderator variables can provide additional information for mental health professionals when setting up and conducting treatments to reduce anger. Factors such as setting, location, type of participants, characteristics of participants, number of sessions, and use of manuals can augment the applicability and relevance of treatment, thereby increasing the likelihood that the treatment will be effective.

A meta-analysis is a quantitative procedure for evaluating treatment effectiveness by the calculation of effect sizes derived from individual studies for the purpose of integrating the findings. 43 , 44 The larger the effect size, the stronger the effect or the greater the degree of effectiveness of the treatment. 45

Search Strategy for Study Selection

The information retrieval strategy included a search of 12 electronic databases (Cochrane Central Register of Controlled Trials, MEDLINE, PsychInfo, EMBASE, DARE, ASSIA, ERIC, 95% CINAHL, IBSS, Social Work Abstracts, Social Sciences Abstracts, and Social Service Abstracts), references of previous reviews, and unpublished studies (dissertations and gray literature).

The search terms used in OVID (and modified according to the electronic database) included: (anger control or anger or angry or aggression or hostility or anger-related disorders or aggressive driving behavior) and (anger management or treatment or intervention or counseling or cognitive behavior therapy or psychotherapeutic techniques or psychological psychotherap* or psychodynamic or group psychotherap* or exposure therapy* or eye movement desensitization therapy or relaxation therapy or therapeutic group or mental health services or treatment effectiveness evaluation) not (child* or youth).

Criteria for Study Selection

Studies were eligible for inclusion in the review if the population included men and/or women over the age of 18 years. Studies that included children and youth were excluded from the review, to avoid additional heterogeneity between studies. Because the main objective of this review was to compare psychological treatments of anger, pharmacological interventions were excluded. (For a comprehensive evidence-based review of published literature on the psychopharmacology of anger and aggression, see the three-part review by Glancy and Knott, 24 – 26 mentioned earlier in the article). Outcome measures included the different constructs of anger (general, control, person specific, expression, state, and trait) and angry driving (see Table 2 ). Two reviewers independently categorized each outcome into a predetermined list; all disagreements were resolved by consensus.

Studies were eligible if they included experimental, two-group quasi-experimental designs or within-group designs with at least pre- and post-treatment scores. The comparison group could include no treatment, minimal treatment, other treatment, or a wait list comparison. Methods of constructing the comparison groups varied in the use of statistical controls to reduce the threat of selection bias, and these differences were coded to explore their influences on results during data synthesis. Included studies had to report an effect size for the intervention or contain sufficient data to calculate an effect size.

• Data Analysis

Comprehensive Meta-Analysis software, version 2 46 was used for all statistical analyses. This software can produce Cohen's d , Hedge's g , Q values, confidence intervals, fixed effects, random effects, and heterogeneity testing results. An examination of the internal and external validity of this meta-analysis was accomplished using multiple linear regression of the continuous and dummy categorical moderator variables in SPSS.

The standardized mean difference effect size statistic 47 , 48 was used to record intervention effects. The standardized mean difference, Cohen's d , the most widely known effect size formulation for meta-analytic purposes, was used to measure effect sizes in cases in which both the means and standard deviations were reported. 48 Cohen's d reflects the differences between the post-treatment means of the treatment group and the control group, divided by the pooled standard deviation, adjusted for sample size or, in the case of a study that did not use a control group, d reflects the difference between the pre- and post-treatment scores, divided by a pooled standard deviation. Thus, d represents differences in means expressed in standard deviation units. According to Cohen, 49 effect sizes of 0.20, 0.50, and 0.80 refer to, respectively, small, moderate, and large effects. When possible, d was calculated directly from the means and standard deviations, because it is the most precise method. If this method was not possible, d was calculated from F - or t values.

A random-effects model was used for pooling results if significant statistical heterogeneity was present and if there were substantial between-study variations. Statistical heterogeneity in the outcome measures were assessed using the Q statistic and the associated p -value for each analysis and the I 2 statistic. 50 A significant Q statistic suggests heterogeneity within a set of studies and the need for moderator analyses. The I 2 statistic determines the percentage of variability that is due to heterogeneity, where a value greater than 50 percent suggests moderate heterogeneity.

Typically, studies reported results on multiple outcome constructs (e.g., general anger, anger expressions, and anger control). All effect sizes that assessed anger that could be extracted from a study were coded but were analyzed using the overall mean of anger scores or sequential placement of outcomes to ensure statistical independence. 48 Within each data file, extreme values were tested and corrected as recommended by Lipsey and Wilson. 48 Correcting for extreme values in quantitative reviews is consistent with the purpose of meta-analyses, specifically to “arrive at a reasonable summary of the quantitative findings of a body of research studies” (Ref. 48 , p 107).

Studies Included in the Review

Based on the information retrieval strategy, 4,438 titles were retrieved. Of these, 879 were excluded because they were duplicates, 550 were excluded because they focused on children or youth, and 898 were excluded because they focused on pharmacology. The remaining 2,111 titles were screened by two independent raters. Cohen's κ formula was used to calculate inter-rater reliability between the two raters during the initial screen. Based on the initial screen of 2,111 titles, the raters included 232 titles with a Cohen's κ of 0.81. Based on the second screen of full text articles, 96 studies passed to the third phase for data extraction and inclusion in the meta-analytic review.

Characteristics and Frequencies of the Selected Studies

A breakdown of the characteristics of the studies selected for the meta-analysis is presented in Table 1 . These characteristics have the potential to influence the effect sizes obtained from the studies.

• View inline

Frequencies of Variable Characteristics for Included Studies ( n = 96)

Most studies were completed in the United States, involved fewer than 50 participants, and did not distinguish between males and females in their analyses. Although one-third of the studies included college or university settings, there was good representation from community treatment programs, correctional facilities, and general hospital settings. Participants included students in college or university, health care patients, incarcerated offenders, and mental health clients. Most treatment modalities included a group format, and many administered treatment with the help of manuals and fidelity checks. Although 76 percent of studies used a random assignment to the treatment and comparison group, there were differences in the types of comparison groups used. Many comparison groups received alternative, other, or minimal treatment during the period of the studies. Fewer received no treatment (including 26% who did not receive treatment because they were assigned to a wait list).

Mean Effects of Anger Outcomes

The 96 eligible studies generated 139 standardized mean difference effect sizes for the treatment of anger. Most studies generated more than one effect size for the anger outcome including anger control, anger expression, anger situation, anger symptom, angry driving, general anger, state anger, and trait anger. Table 2 shows the anger outcomes and examples of instruments used to measure them.

Anger Outcomes

To create a set of independent effect sizes for analysis, a combination of procedures was used. First, each anger outcome was treated and analyzed separately. When studies reported results on different types of anger, an overall mean of anger scores for each treatment effect was calculated. In addition, analysis was performed using the sequential placement of outcomes so that one outcome from each study was used in the analysis. A crude analysis is reported in Table 3 , but should be considered with caution as the overall effect is not independent.

Overall Effect Sizes for Outcome Measures

The overall effect size across all types of dependent variables was 0.76 (CI = 0.67–0.85) indicating that participants in the treatment groups had significantly lower anger scores than the comparison groups after participating in the various treatment models. Analysis of the homogeneity of variance of effect size values was significant ( Q = 403.1, df 138, p < .001), suggesting the presence of heterogeneity and the need to consider moderator variables. The I 2 statistic of 65.75 suggests more than moderate heterogeneity. Significant homogeneity of variance of effect sizes was also noted for specific outcomes of anger including general anger, anger situation, anger symptom, state anger, and trait anger.

Type of Treatment for Anger at Post-test

Table 4 reports the effect sizes by treatment type and the homogeneity of variance of effect sizes. A Kruskal-Wallis H-test for one-way analysis of variance ( H = 18.00, p < .05) indicates that the values of effect sizes are different across treatment groups. To inspect differences between two groups, Mann-Whitney U-tests were used and revealed significantly larger effect sizes for multicomponent compared with cognitive behavioral therapy ( U = 149.00, p < .05), psychoeducational ( U = 5.00, p < .05), relaxation-based ( U = 167.50, p < .05), and stress inoculation ( U = 33.00, p < .05). Larger effect sizes were found for cognitive compared with cognitive behavioral ( U = 66.00, p < .05) and psychoeducational ( U = 66.00, p < .05) therapies, but psychodynamic therapy had larger effects than did cognitive ( U = 4.50, p < .05). No other differences between groups were significant.

Overall Mean Effect Sizes for Types of Treatments

Binomial Effect Size

Based on the recommendations of Rosenthal 56 and Cohen, 47 the binomial effect size display (BESD) was computed to compare those who participated in treatment with those who were included in the comparison groups. BESD is reported in Table 5 .

Binomial Effect Size Display of Each Treatment Group

Anger Outcome Within Each Treatment Type

The effect sizes for anger control were moderate across all treatment groups, ranging from 0.26 to 0.83. Anger expression (e.g., anger outward) had relatively small effect sizes for all treatments, ranging between 0.18 and 0.61. For anger situation (e.g., situations that may provoke anger), exposure therapy had significantly larger effect sizes with an average of 1.09 and 95% CI between 0.71 and 1.47. For those with a tendency to suppress anger in (e.g., anger inwards), moderately strong effect sizes were found for multicomponent therapies (0.74), and moderate effects for cognitive therapies and cognitive behavioral therapies. Cognitive and multicomponent therapies also produced large overall effect sizes for anger symptoms outcomes (0.94). Relaxation-based and stress inoculation therapies were the only two treatments found that explored angry driving. Both of these treatments produced large effect sizes, ranging from 1.27 to 1.89. For general anger, only psychoeducational therapy produced below moderate effect sizes, as all other treatments produced effect sizes above 0.76. Psychodynamic therapy had the largest effect size for general anger based on only two studies (1.43). For state anger (e.g., how angry the respondent is feeling), relaxation-based (0.97), and cognitive (0.83) both had large effects. Finally, for trait anger (e.g., anger response patterns), multicomponent therapies (1.046) had the largest effect sizes based on six studies, followed by cognitive (0.98) and relaxation-based (0.65) therapies.

Analysis of Moderator Effects

Analysis of the homogeneity of variance of effect sizes was significant ( Q = 403.1, df 138, p < .001), suggesting the presence of heterogeneity and the need to consider moderator variables. The I 2 statistic of 65.75 suggested above-moderate heterogeneity. Analysis of moderator effects was explored to consider the variability in the effect sizes across the different studies. Results show that published studies (0.837, 95% CI = 0.78–0.89) had larger effect sizes than unpublished studies (0.54, 95% CI = 0.43–0.66) as indicated by the independent-samples t test ( t = 2.05, p < .05). There were no differences between within- and between-group designs or other study design details, including the type of comparison, sample size, and location of the study.

The setting of the research had a significant influence on the overall effect sizes at post-test ( F = 2.784, p < .05). Colleges and universities (0.86, 95% CI = 0.77–0.95) and community treatment programs (0.88, 95% CI = 0.80–0.95) had larger effects than did correctional facilities (0.058, 95% CI = 0.44–0.72), psychiatric facilities (0.50, 95% CI = 0.33–0.68), and general hospitals (0.65, 95% CI = 0.52–0.79). Manuals (0.812, 95% CI = 0.074–0.877) and fidelity checks (0.85, 95% CI = 0.78–0.92) both produced larger effect sizes than did treatments that did not involve the use of manuals (0.76, 95% CI = 0.69, 0.83) and fidelity checks (0.73, 95% CI = 0.67, 0.79), but these differences were just over the statistically significant cutoff of p = .05 ( p = .059 and p = .090, respectively).

The mean number of treatment sessions was 8.5 (SD 3.72), with the number of sessions ranging from 3 to 40. To determine the relationship of the number of treatment sessions on the overall mean effect of anger at post-test, a meta-regression was completed. For the slope, the z -value was 2.189 ( p < .05). Figure 1 depicts the line of the slope, which demonstrates that the number of sessions affects the overall magnitude of the effect sizes.

• Download figure
• Open in new tab
• Download powerpoint

Regression of sessions on overall mean effect sizes for anger.

Publication Bias

The existence of publication bias was explored by a funnel plot. 48 In addition, a fail-safe N for the average effect size was computed in CMA. This meta-analysis incorporated data from 139 treatment effects, which yielded a z -value of 29.197 and corresponding two-tailed p = .000. The fail-safe N is 30,709, meaning that an additional 30,709 null studies would have to be located and included for the combined two-tailed p to exceed .05.

Follow-up Studies

Fifty-nine treatment effects were calculated from follow-up data and are displayed in Figure 2 . The most common follow-up period was between 4 and 8 weeks ( n = 54). At 12 to 16 weeks, only seven follow-ups were completed. At the one-year mark, 10 treatment effects were recorded. The Q statistic indicated a nonsignificant test result for overall effect sizes of follow-up data and for each identified period. This finding suggests that the variability of the effects found at post-test were not maintained at follow-up. The change is most likely due to the decreased number of studies involved in the follow-up data compared with post-test data. The results show a slight decrease in the overall effect sizes between 4 and 16 weeks (0.59) with an increase at the one-year point similar to the overall effect size recorded at post-test (0.76). It is important to note that the studies included at the one-year follow-up were homogenous. All 10 studies included undergraduate students in either cognitive behavioral therapy or skills-based training. More research is needed before any assertion can be made about this interesting finding.

Mean effect sizes of follow-up periods.

• Conclusions

There is strong evidence that psychological treatment of anger is moderately successful at reducing anger problems across various dependent variables. The results of the meta-analysis support previous reviews. The accumulation of results from these reviews suggests a consistent message that psychological treatments generally work with various populations to redress maladaptive anger. The magnitude of the gains found in this study is comparable with those reported in other meta-analytic reviews completed in the past 20 years. 15 , 19 , 20 – 22 An overall mean effect of 0.76 was found for the studies, which was robust enough to be unaffected by unpublished null results. The findings are similar to the mean effects of 0.71 found by DiGiuseppe and Tafrate 19 and within the range of 0.61 to 0.90 found by Del Vecchio and O'Leary. 15

The overall effect sizes were generally maintained at 4 to 8 weeks, 12 to 16 weeks. and one year. Similar to the results in the study by Bowman-Edmondson and Cohen-Conger, 21 some effects on anger actually improved more at follow-up than at post-test. DiGiuseppe and Tafrate 30 suggest that effects maintained over time may tend to incorporate multiple interventions into one protocol. The effects maintained in this review were based mostly on undergraduate students, and so caution must be used in generalizing beyond the limits of these studies. More research is needed to explore whether these effects are maintained over time in this population and to determine whether similar maintenance of effects could be achieved in other populations.

Although other outcomes related to anger have been shown to have positive gains after treatment, 19 , 21 it was important for this review to clarify the anger outcome by separating dimensions of anger from other similar constructs, such as aggression. As our understanding of anger improves, it is important to carefully consider the various dimensions of anger and to consider symptom-and-treatment modality matching by targeting specific elements of anger without further complicating this matching process by including other constructs.

This review suggests that findings from meta-analyses are worth considering as a part of what works in the treatment of anger by offering comparative information on how well different interventions work. Unlike previous reviews, significant differences were found for different treatment modalities. The strong showing of multicomponent therapies is consistent with the results in Tafrate, 22 who reported an effect size of 1.00 for multicomponent therapies, and with the focus of DiGiuseppe 17 on a multi-theoretical and comprehensive package of anger treatments. In 2001, DiGiuseppe and Tafrate 30 presented a comprehensive treatment model for working with a wide variety of clients with anger problems. There is evidence that suggests the merit of pursuing a comprehensive approach. Future work to coalesce treatments should follow systematic procedures so that relative influences of various treatment components can be identified, isolated, and assessed for the influence on the variability of effect sizes. It is imperative to determine the parts of therapeutic programming that work and to vet out factors that are found to be ineffective.

The results of the moderator variables on the use of manuals and fidelity checklists are consistent with those found by DiGiuseppe and Tafrate. 19 In this study, manuals and fidelity checklists were used in more than half of all studies, and their use produced increased effect sizes. DiGiuseppe and Tafrate 19 suggest that therapists who participate in studies may have higher compliance rates when using manuals than those not involved in research. The findings support a more broad use of both manuals and fidelity checks.

The evidence also supports eight sessions as an adequate amount of treatment to demonstrate positive results to reduce anger problems. As treatments increase in the number of sessions beyond the average mean of eight, so too does the attrition rate, creating a higher number of withdrawals from the study. 1 Beck and Fernandez 20 suggested that in planning treatment for anger, cost-effective strategies should be considered alongside outcome efficacy. The results of this review clearly show that treating angry clients beyond eight sessions has a limited influence on the overall effects of treatment.

The strength of this review is the extent of the literature that was included in the information retrieval process. The strategy included over 4,000 titles, screened down to 96 studies by following a transparent and comprehensive level of screening protocol. In addition, a specific effort was made to include unpublished studies. Despite this comprehensive approach to information retrieval, the majority of the studies were completed in the United States and one-third were completed by college or university students. Even so, the comprehensive search across a wide range of literature helped to contextualize the research, and a process emerged for in-depth analysis. Another strength of this review is the inclusion of additional treatment modalities to provide a broader perspective regarding the relative merits of various treatments of anger.

Interpreting the results of meta-analytic reviews and comparing the relative magnitude of effects for treatment is not without its limitations. Studies included in the review were identified based on the inclusion criteria of whether the study reported on a treatment modality for anger. The criteria did not include a discernable assessment based on psychiatric diagnosis or psychometric measures, so generalizing results to psychiatric populations and those diagnosed with anger-related problems should be made with caution. Second, the review used broad definitions of anger. As a result, there was considerable statistical heterogeneity in the results of outcome categories, which indicates that caution should be used in combining the effects and interpreting the findings. Finally, the differentiation of treatment categories had good inter-rater reliability based on the categories created for this review; however, no other tests were performed to ensure the validity of these categories. Although differences in treatment allocation would not influence the overall results, differences found among treatment classifications must be considered with caution. As the evidence continues to accumulate and improve, future reviews should include additional moderator variables to explore the quality of research designs, and more attention should be directed toward critically appraising the evidence beyond allocation, sample sizes, and types of comparisons.

Implications for Developing Evidence-Based Guidelines

Treatments of anger have been used around the world for many years. There is a growing body of evidence that treatments are effective at improving a variety of anger-related problems. These positive effects are found within diverse populations, settings, and locations. The effect of treatment of anger is relatively smaller than that of treatments for anxiety and depression. 19 Mental health professionals conducting at least eight sessions of treatment, using manuals to guide treatment, and using fidelity checks to ensure consistency are likely to improve outcome scores. Treatment of anger should therefore be supported as a unique approach and should not remain in the shadow of treatments for aggression, hostility, and violence.

Overall, treating anger with psychological treatments is beneficial. Some prudence is required, as there is some variation of treatment effect according to sample setting. When implementing a treatment program, mental health professionals should routinely evaluate and critically monitor to ensure that the client is receiving the perceived benefits and to verify that the approach is consistent with the client's expectations, values, and judgments, to avoid imposing evidence-based guidelines rather than following the procedures for evidence-based practice. The meta-analysis described in this review adds weight to the growing body of evidence. However, the variation of the impact of treatments, combined with the differences among the treatments themselves, makes it difficult to offer specific guidelines for choosing specific treatments without further research and analysis.

This meta-analysis supports the potential integration of psychological treatments and pharmacological agents to treat maladaptive anger. Glancy and Knott 26 found several pharmacological agents to be efficacious in managing maladaptive anger. Careful assessment of the patient to detect underlying major psychiatric conditions is the first necessity, as these conditions may impede positive gains from psychological treatment alone. In that case, psychiatrists would follow the algorithm presented by Glancy and Knott to address mental health status with appropriate pharmacological agents. Further research is needed to determine whether pharmacological algorithms can be complemented with the combination of psychological interventions according to mental health status. Although this meta-analysis included only psychological treatments for anger, future studies including pharmacological approaches, with and without psychological interventions, are needed for consideration in the devolvement of evidence-based guidelines for the treatment of anger.

Studies Included in the Meta-analysis

Achmon J, Granek M, Golomb M, et al : Behavioural treatment of essential hypertension: a comparison between cognitive therapy and biofeedback of heart rate. Psychosom Med 51:152–64, 1989

Acton R, During S: Preliminary results of aggression management training for aggressive parents. J Interpers Viol 7:410–17, 1992

Beck R, Fernandez E: Cognitive-behavioural self-regulation of the frequency, duration, and intensity of anger. J Psychopathol Behav Assess 20:217–29, 1998

Bennett P, Wallace L, Carroll D, et al : Treating type A behaviours and mild hypertension in middle-aged men. J Psychosom Res 35:209–23, 1991

Bolanos CR: An evaluation of a social skills training curriculum for anger management in a chronic hospitalized population. Dissertation Abstracts International, Section B: The Sciences and Engineering 59:223, 1998. Available by subscription at http://www.proquest.com

Boyle SW: A study comparing two methods of intervention to control high levels of general anger. Dissertation Abstracts International 52:2068, 1991. Available by subscription at http://www.proquest.com

Bradbury KE, Clarke I: Cognitive behavioural therapy for anger management: effectiveness in adult mental health services. Behav Cognit Psychother 35:201–8, 2007

Briscoe YB: A cognitive behavioral anger management intervention for women with histories of substance abuse. Dissertation Abstracts International, Section B: The Sciences and Engineering 62(11-B):5358, 2002

Cain JA: Anger control: a comparison of cognitive-behavioural and relaxation training, with post-treatment follow-up. Doctoral dissertation, United States International University San Diego, CA. Dissertation Abstracts International 48:1804–5, 1987. Available by subscription at http://www.proquest.com

Cary M, Dua J: Cognitive-behavioural and systematic desensitization procedures in reducing stress and anger in caregivers for the disabled. Int J Stress Manag 6:75–87, 1999

Chan H, Lu R, Tseng C, et al : Effectiveness of the anger-control program in reducing anger expression in patients with schizophrenia. Arch Psychiatr Nurs 17:88–95, 2003

Chang H, Saunders D: Predictors of attrition in two types of group programs for men who batter. J Fam Violence 17:273–92, 2002

Chemtob CM, Novaco RW, Hamada RS, et al : Cognitive-behavioural treatment for severe anger in posttraumatic stress disorder. J Consult Clin Psychol 65:184–9, 1997

Coon DW, Thompson L, Steffen A, et al : Anger and depression management: psychoeducational skills training intervention for women caregivers of a relative with dementia. Gerontologist 43:678–89, 2003

Dahlen ER, Deffenbacher JL: A partial component analysis of Beck's cognitive therapy for the treatment of general anger. J Cognit Psychother 14:77–95, 2000

Davison GC, Williams ME, Nezami E, et al : Relaxation, reduction in angry articulated thoughts, and improvements in borderline hypertension and heart rate. J Behav Med 14:453–68, 1991

Deffenbacher JL: Cognitive behavioural conceptualization and treatment of anger. J Clin Psychol 55:295–309, 1999

Deffenbacher JL: Cognitive-relaxation and social skills treatments of anger: a year later. J Counsel Psychol 35:234–6, 1988

Deffenbacher J, Dahlen E, Lynch R, et al : An application of Beck's cognitive therapy to general anger reduction. Cognit Ther Res 24:689–97, 2000

Deffenbacher J, Demm P, Brandom A: High general anger: correlates and treatment. Behav Res Ther 24:481–9, 1986

Deffenbacher JL, Filetti LB, Lynch RS, et al : Cognitive-behavioural treatment of high anger drivers. Behav Res Ther 40:895–910, 2000

Deffenbacher J, Lynch R, Oetting E, et al : Anger reduction in early adolescents. J Counsel Psychol 43:149–57, 1996

Deffenbacher J, Oetting E, Huff M, et al : Fifteen-month follow-up of social skills and cognitive-relaxation approaches to general anger reduction. J Counsel Psychol 42:400–5, 1995

Deffenbacher JL, Stark RS: Relaxation and cognitive-relaxation treatments of general anger. J Counsel Psychol 39:158–67, 1992

Deffenbacher JL, Story DA, Stark RS, et al : Cognitive-relaxation and social skills interventions in the treatment of general anger. J Counsel Psychol 34:171–6, 1987

Deffenbacher J, Thwaites G, Wallace T, et al : Social skills and cognitive-relaxation approaches to general anger reduction. J Counsel Psychol 41:386–96, 1994

Deffenbacher JL, McNamara K, Stark RS, et al : A comparison of cognitive-behavioural and process-oriented group counselling for general anger reduction. J Counsel Devel 69:167–72, 1990

Deffenbacher JL, McNamara K, Stark RS, et al : A combination of cognitive, relaxation, and behavioural coping skills in the reduction of general anger. J Coll Stud Devel 31:351–8, 1990

Deffenbacher JL, Huff ME, Lynch RS, et al : Characteristics and treatment of high-anger drivers. J Counsel Psychol 47:5–17, 2000

Diaz LA: A comparison of cognitive restructuring and systematic desensitization techniques for anger reduction with an inmate population. Dissertation Abstracts International, Section B: The Sciences and Engineering 61:1078, 2000. Available by subscription at http://www.proquest.com

Dua J, Swinden M: Effectiveness of negative-thought-reduction, meditation, and placebo training treatment in reducing anger. Scand J Psychol 33:135–46, 1992

Eamon K, Munchua M, Reddon J: Effectiveness of anger management program for women inmates. J Offend Rehabil 34:45–60, 2001

Erwin B, Heimberg RG, Schneier FR, et al : Anger experience and expression in social anxiety disorder: pretreatment profile and predictors of attrition and response to cognitive-behavioural treatment. Behav Ther 34:331–50, 2003

Evershed S, Tennant A, Boomer D, et al : Practice-based outcomes of dialectical behaviour therapy (DBT) targeting anger and violence, with male forensic patients: a pragmatic and non-contemporaneous comparison. Crim Behav Ment 13:198–213, 2003

Fane RB: The effect of structured and unstructured group therapy on the anger and attitudes of domestic violence perpetrators. Dissertation Abstracts International, Section B: The Sciences and Engineering 59:4-B, 1998. Available by subscription at http://www.proquest.com

Fava M, Rosenbaum JF, Pava JA, et al : Anger attacks in unipolar depression. Part 1: clinical correlates and response to fluoxetine treatment. Am J Psychiatry 150:1158–63, 1993

Fehrenbach P, Thelen M: Assertive-skills training for inappropriately aggressive college males: effects on assertive and aggressive behaviours. J Behav Ther Exp Psychiatry 12:213–17, 1981

Forbes MR: The effects of prosocial skills training on anger management of aggressive adult inmates. Dissertation Abstracts International, Section B: The Sciences and Engineering 52:2-B, 1991. Available by subscription at http://www.proquest.com

Galovski T. Blanchard E: The effectiveness of a brief psychological intervention on court-referred and self-referred aggressive drivers. Behav Res Ther 41:1055–67, 2002

Gerzina MA, Drummond P: A multimodal cognitive-behavioural approach to anger reduction in an occupational sample. J Occup Org Psychol 73:181–94, 2000

Gidron YK, Davidson K, Bata I: The short-term effects of a hostility-reduction intervention on male coronary heart disease patients. Source Health Psychol 18:416–20, 1999

Gildea TJ: Anger management in the treatment of mild hypertension. Dissertation Abstracts International 49:4595, 1989. Available by subscription at http://www.proquest.com

Gonzalez-Prendes AA: A study of the effects of anger-control group counseling on attributional styles and levels of trait anger in women recovering from alcohol and or drug addiction. PhD dissertation, Wayne State University, Detroit, MI, 2002. Retrieved July 12, 2007, from Dissertations and Theses: Full-text database. Publication No. AAT 3071782. Available by subscription at http://www.proquest.com

Gonzalez-Prendes AA: Cognitive-behavioural treatment of men and anger: three single case studies. Cognit Behav Pract 14:185–97, 2007

Grodnitzky GR, Tafrate RC: Imaginal exposure for anger reduction in adult outpatients: a pilot study. J Behav Ther Exp Psychiatry 31:259–79, 2000

Haaga DA, Davison GC, Williams ME, et al : Mode-specific impact of relaxation training for hypertensive men with type-A behaviour pattern. Behav Ther 25:209–23, 1994

Hagiliassis N, Gulbenkoglu H, DiMarco M, et al : The anger management project: a group intervention for people with physical and multiple disabilities. J Intellect Dev Disabil 30:86–96, 2005

Hanusa DR: A comparison of two group treatment conditions in reducing domestic violence. Dissertation Abstracts International, Section A: Humanities and Social Sciences 54:4589, 1993. Available by subscription at http://www.proquest.com

Harris AH, Luskin FM, Norman SB, et al : Effects of a group forgiveness intervention on forgiveness, perceived stress, and trait-anger. J Clin Psychol 62:715–33, 2006

Hart KE: Anxiety management training and anger control for type A individuals. J Behav Ther Exp Psychiatry 15:133–9, 1984

Hazaleus S, Deffenbacher J: Relaxation and cognitive treatments of anger. J Consult Clin Psychol 54:222–6, 1986

Howells K, Day A, Williamson P, et al : Brief anger management programs with offenders: outcomes and predictors of change. J Forensic Psychiatry Psychol 16:296–311, 2005

Kennedy SM: Anger management training with adult prisoners. Dissertation Abstracts International 52:6087, 1992. Available by subscription at http://www.proquest.com

King NN, Lancaster WG, Nettleton N, et al : Cognitive-behavioural anger management training for adults with mild intellectual disability. Scand J Behav Ther 28:19–22, 1999

Kolko DJ: Clinical monitoring of treatment course in child physical abuse: psychometric characteristics and treatment comparisons. Child Abuse Neglect 20:23–43, 1996

Lanza M, Anderson J, Bosvert C, et al : Assaultive behaviour intervention in the veterans administration: psychodynamic group psychotherapy compared to cognitive behaviour therapy. Perspect Psychiatr Care 38:89–97, 2002

Lindsay WR, Allan R, Parry C, et al : Anger and aggression in people with intellectual disabilities: treatment and follow-up of consecutive referrals and a waiting list comparison. Clin Psychol Psychother 11:255–64, 2004

Linehan MM, Heard HL, Armstrong HE: Naturalistic follow-up of a behavioural treatment for chronically parasuicidal borderline patients. Arch Gen Psychol 50:971–4, 1993

Medd J, Tate RL: Evaluation of an anger management therapy programme following acquired brain injury: a preliminary study. Neuropsychol Rehabil 10:185–201, 2000

Mendes de Leon CF, Powell LH, Kaplan BH: Change in coronary-prone behaviours in the recurrent coronary prevention project. Psychosom Med 53:407–19, 1991

Moon JR, Eisle RM: Anger: an experimental comparison of three behavioural treatments. Behav Ther 14:493–505, 1983

Murphy CM, O'Farrell TJ: Factors associated with marital aggression in male alcoholics. J Fam Psychol 8:321–35, 1994

Nakano K: Effects of two self-control procedures on modifying type A behaviour. J Clin Psychol 46:652–7, 1990

Novaco RW: Treatment of chronic anger through cognitive and relaxation controls. J Consult Clin Psychol 44:681, 1976

O'Donnell CR, Worell L: Motor and cognitive relaxation in the desensitization of anger. Behav Res Ther 11:473–81, 1973

Pennebaker D, Lesen T: South Metro Men's Respite: an innovative service for violent men. Australas Psychiatry 10:20–3, 2002

Porzelius JE: The effects of relaxation training on psychophysiologic and psychological reactivity to stress in males at risk for developing essential hypertension. Doctoral dissertation, Rush University, College of Nursing, Chicago, IL. Retrieved July 12, 2007, from Dissertations and Theses: Full Text Database. Publication No. AAT 8822753, 1988. Available by subscription at http://www.proquest.com

Richards H, Kaplan M, Kafami D: Progress in treatment and experienced and expressed anger among incarcerated men. J Offend Rehabil 30:35–58, 2000

Rimm DC, Hill G, Brown A, et al : Group-assertive training in treatment of expression of inappropriate anger. Psychol Rep 34:791–8, 1973

Rokach A: Anger and aggression control training: replicating attach with interaction. Psychotherapy 24:353–62, 1987

Rose J, West C, Clifford D: Group interventions for anger in people with intellectual disabilities. Res Dev Disabil 21:171–81, 2000

Salwan JF: Management of stress-related anger in vocational rehabilitation clients: comparison of cognitive-behavioural therapy and relaxation coping techniques. Dissertation Abstracts International 47:2631, 1986. Available by subscription at http://www.proquest.com

Sarason I, Johnson G, Berberich JP, et al : Helping police officers to cope with stress: a cognitive-behavioural approach. Am J Community Psychol 7:593–603, 1979

Schmitz B, Presley S: An anger control program for students with behavioural problems. Iowa J School Soc Work 9:32–53, 1997

Schmitz JK: The effects of a structured treatment group for women with difficulty managing anger. MSSW dissertation, The University of Texas at Arlington, Arlington, TX, Retrieved July 12, 2007. Dissertations & Theses: Full Text Database. Publication No. AAT 1342510, 1990. Available by subscription at http://www.proquest.com

Schmitz MJ: An outcome study to determine the clinical effectiveness of an anger management program in an adult, rural Minnesota sample. Dissertation Abstracts International, Section B: The Sciences and Engineering 66:4500, 2006. Available by subscription at http://www.proquest.com

Siddle R, Jones F, Awenat F: Group cognitive behaviour therapy for anger: a pilot study. Behav Cognit Psychother 31:69–83, 2003

Smith LL, Beckner BM: An anger management workshop for inmates in a medium security facility. J Offend Rehabil 19:103–11, 1993

Stapleton JA, Taylor S, Asmundson G: Effects of three PTSD treatments on anger and guilt: exposure therapy, eye movement desensitization and reprocessing, and relaxation training. J Traum Stress 19:19–28, 2006

Stermac L: Anger control treatment for forensic patients. J Interpers Viol 1:446–67, 1987

Tang M: Clinical outcome and client satisfaction of an anger management group program. Can J Occup Ther 68:228–36, 2001

Taylor JL, Novaco RW, Gillmer B, et al : Cognitive-behavioural treatment of anger intensity among offenders with intellectual disabilities. J Appl Res Intellect Disabil 15:151–65, 2002

Taylor JL, DuQueno L, Novaco R: Piloting a Ward anger rating scale for older adults with mental health problems. Behav Cognit Psychother 32:467–79, 2004

Taylor JL, Novaco R, Gillmer W, et al : Individual cognitive-behavioural anger treatment for people with mild-borderline intellectual disabilities and histories of aggression: a controlled trial. Br J Clin Psychol 44:367–82, 2005

Thomas MK: Assessment of the effectiveness of anger management treatment in Vietnam veterans with posttraumatic stress disorder. PhD dissertation, University of Arkansas, Fayetteville, AR. Retrieved July 12, 2007, from Dissertations and Theses: Full Text Database. Publication No. AAT 3122391, 2003. Available by subscription at http://www.proquest.com

Thomas NB: The effectiveness of cognitive-behavioural anger management group in reducing measured attitudes of aggression. PsyD dissertation, George Fox University, Newberg, OR. Retrieved July 12, 2007, from Dissertations and Theses: Full Text Database. Publication No. AAT 9304475, 1990. Available by subscription at http://www.proquest.com

Thurman CW: Effectiveness of cognitive-behavioural treatment in reducing Type A behaviour among university faculty. J Counsel Psychol 32:74–83, 1985

Thurman CW: Effectiveness of cognitive-behavioural treatments in reducing type A behaviour among university faculty: one year later. J Counsel Psychol 32:445–8, 1985

Timmons PC: A cognitive-behavioural treatment for anger: comparison of group counseling and computer guidance. Dissertation Abstracts International, Section B: The Sciences and Engineering 55:2019, 1994. Available by subscription at http://www.proquest.com

Timmons P, Oehlert M, Sumerall S, et al : Stress inoculation training for maladaptive anger: comparison of group counseling versus computer guidance. Comp Hum Behav 13:51–64, 1997

Trampus JW: Analysis of a psychoeducational intervention in the affective domain (anger). Dissertation Abstracts International, Section A: Humanities and Social Sciences 59:3715, 1999. Available by subscription at http://www.proquest.com

Vannoy SD, Hoyt WT: Evaluation of an anger therapy intervention for incarcerated adult males. J Offend Rehabil 39:39–57, 2004

Walley JC: Imaginal exposure and response prevention for anger and aggressive behaviour. Dissertation Abstracts International, Section B: The Sciences and Engineering 63:2080, 2000. Available by subscription at http://www.proquest.com

Whiteman M, Fanshel D, Grundy JF: Cognitive-behavioural interventions aimed at anger of parents at risk of child abuse. Soc Work 2:469–74, 1987

Willner P, Jones J, Tams R, et al : A randomized controlled trial of the efficacy of a cognitive-behavioural anger management group for clients with learning disabilities. J Appl Res Intellect Disabil 15:224–35, 2002

Wlazelek BG: The effects of stress inoculation for anger control and relaxation training on anger and related measures with nurses. Dissertation Abstracts International 51:2640, 1990. Available by subscription at http://www.proquest.com

• Acknowledgments

The author wishes to thank Graham Glancy, MB, ChB, for useful feedback and constructive contributions to this review.

• American Academy of Psychiatry and the Law
• ↵ Glancy G, Saini M: A review of psychological treatment of anger and aggression. Brief Treat Crisis Interven 5 : 229 –48, 2005 OpenUrl
• ↵ Danesh HB: The angry group. Int J Group Psychother 27 : 59 –65, 1977 OpenUrl PubMed
• ↵ Hall ST: The study of anger. Am J Psychol 10 : 516 –91, 1889 OpenUrl
• ↵ Sharkin BS: The measurement and treatment of client anger in counselling. J Counsel Dev 66 : 361 –5, 1988 OpenUrl
• ↵ Maiuro RD, Cahn TS, Vitalino PP, et al : Anger, hostility and depression in domestically violent versus generally assaultive men and nonviolent control subjects. J Consult Clin Psychol 56 : 17 –23, 1988 OpenUrl CrossRef PubMed
• ↵ Novaco RW: Anger as a risk factor for violence among the mentally disordered, in Violence and Mental Disorder: Developments in Risk Assessment. Edited by Monahan J, Steadman JH. Chicago: University of Chicago Press, 1998 , pp 21 –59
• ↵ Kay SR, Wolkenfeld F, Murrill LM: Profiles of aggression among psychiatric patients, I: nature and prevalence. J Nerv Ment Dis 176 : 539 –46, 1998 OpenUrl
• Levey S, Howells K: Anger and its management. J Forensic Psychiatry 1 : 305 –28, 1990 OpenUrl
• ↵ Unverzagt FW, Schill T: Anger assessment and its relation to self-report of aggressive behaviour. Psychol Rep 65 : 585 –6, 1989 OpenUrl PubMed
• ↵ Hazaleus S, Deffenbacher J: Relaxation and cognitive treatments of anger. J Consult Clin Psychol 54 : 222 –6, 1986 OpenUrl CrossRef PubMed
• ↵ Player MS, King DE, Mainous AG, et al : Psychosocial factors and progression from prehypertension to hypertension or coronary heart disease. Ann Fam Med 5 : 403 –11, 2007 OpenUrl Abstract / FREE Full Text
• ↵ Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, Text Revision. Washington, DC: American Psychiatric Association, 2000
• ↵ Kassinove H, Tafrate RC: Anger Management: The Complete Treatment Guidebook for Practitioners. Atascadero, CA: Impact Publishers, 2002
• ↵ Olatunji BO, Lohr JM: Nonspecific factors and the efficacy of psychosocial treatments for anger. Sci Rev Ment Health Pract 2 : 3 –18, 2004 OpenUrl
• ↵ Del Vecchio T, O'Leary KD: The effectiveness of anger treatments for specific anger problems: a meta-analytic review. Clin Psychol Rev 24 : 15 –34, 2004 OpenUrl CrossRef PubMed
• ↵ <>Deffenbacher JL: Cognitive behavioural conceptualization and treatment of anger. J Clin Psychol 55 : 295 –309, 1999 OpenUrl CrossRef PubMed
• ↵ DiGiuseppe R: End piece: reflections on the treatment of anger. J Clin Psychol 55 : 365 –79, 1999 OpenUrl CrossRef PubMed
• ↵ Spielberger CD: State-Trait Anger Expression Inventory: Professional Manual. Odessa, FL: Psychological Assessment Resources, 1996
• ↵ DiGiuseppe R, Tafrate R: Anger treatment for adults: a meta-analysis review. Clin Psychol Sci Pract 10 : 70 –48, 2003 OpenUrl CrossRef
• ↵ Beck R, Fernande E: Cognitive-behavioural therapy in the treatment of anger: a meta-analysis. Cognit Ther Res 22 : 63 –74, 1998 OpenUrl CrossRef
• ↵ Bowman-Edmondson C, Cohen-Conger J: A review of treatment efficacy for individuals with anger problems: conceptual, assessment, and methodological issues. Clin Psychol Rev 16 : 251 –75, 1996 OpenUrl CrossRef
• ↵ Tafrate R: Evaluation of treatment strategies for adult anger disorders, in Anger Disorders: Definition, Diagnosis, and Treatment. Edited by Kassinove H. Washington, DC: Taylor and Francis, 1995 , pp 109 –130
• ↵ Mayne TJ, Ambrose TK: Research review on anger in psychotherapy. J Clin Psychol 55 : 354 –62, 1999 OpenUrl
• ↵ Glancy G, Knott T: Part I: psychopharmacology of long-term aggression—toward an evidence-based algorithm. CPA Bull 34 : 13 –18, 2002 OpenUrl
• Glancy G, Knott T: Part II: psychopharmacology of long-term aggression—toward an evidence-based algorithm. CPA Bull 34 : 19 –24, 2002 OpenUrl
• ↵ Glancy G, Knott T: Part III: psychopharmacology of long-term aggression—toward an evidence-based algorithm. CPA Bull 35 : 13 –16, 2003 OpenUrl
• ↵ Burns M, Bird D, Leach C, et al : Anger management training: the effects of a structured programme on the self reported anger experience of forensic inpatients with learning disability. J Psychiatr Ment Health Nurs 10 : 569 –77, 2003 OpenUrl CrossRef PubMed
• ↵ Lachmund E, DiGiuseppe R: How clinicians assess anger: do we need an anger diagnosis? in Advances in the Diagnosis, Assessment, and Treatment of Angry Clients. Presented at a symposium conducted at the 105th annual convention of the American Psychological Association, Chicago, 1997
• ↵ Deffenbacher J, Oetting E, DiGuiseppe R: Principles of empirically supported interventions applied to anger management. Counsel Psychol 30 : 262 –80, 2002 OpenUrl Abstract / FREE Full Text
• ↵ DiGiuseppe RA, Tafrate RC: A comprehensive treatment model for anger disorders. Psychother Theor Res Pract Train 28 : 262 –71, 2001 OpenUrl
• ↵ Deutsch CJ: Self-report sources of stress among psychotherapists. Profess Psychol 15 : 833 –45, 1984 OpenUrl
• Farber BA: Psychotherapists’ perceptions of stressful patient behaviour. Prof Psychol Res Pract 14 : 697 –705, 1983 OpenUrl CrossRef
• ↵ Kobayashi M, Norcross JC: Treating anger in psychotherapy: introduction and cases. Clin Psychol 55 : 275 –82, 1999 OpenUrl
• ↵ Kassinove H, Sukhodolsky D: Anger disorders: basic science and practice issues, in Anger Disorders: Definition, Diagnosis, and Treatment. Edited by Kassinove H. Washington, DC: Taylor Francis, 1995 , pp 1 –26
• ↵ Cooper H, Dorr N, Bettencourt BA: Putting to rest some old notions about social science. Am Psychol 50 : 111 –12, 1995 OpenUrl CrossRef
• ↵ Rosenthal R: Writing meta-analytic reviews. Psychol Bull 118 : 183 –92, 1995 OpenUrl CrossRef
• ↵ Lipsey MW, Wilson DB: The efficacy of psychological, educational, and behavioural treatment. Am Psychol 48 : 1181 –209, 1993 OpenUrl CrossRef PubMed
• ↵ Sipe T, Curlette WL: A meta-synthesis of factors related to educational achievement: a methodological approach to summarizing and synthesizing meta-analyses. Int J Educ Res 25 : 583 –698, 1997 OpenUrl
• ↵ Cecil D: A study of psychoeducational programs for troubled youth. Dissertation Abstracts International, Section A: Humanities Social Sciences 58 : 2067 , 1997 . Available by subscription at http://www.proquest.com OpenUrl
• Coon DW, Thompson L, Steffen A, et al : Anger and depression management: psychoeducational skills training intervention for women caregivers of a relative with dementia. Gerontologist 43 : 678 –89, 2003 OpenUrl Abstract / FREE Full Text
• Lanza M, Anderson J, Bosvert C, et al : Assaultive behaviour intervention in the veterans administration: psychodynamic group psychotherapy compared to cognitive behaviour therapy. Perspect Psychiatr Care 38 : 89 –97, 2002 OpenUrl PubMed
• ↵ Taylor BG, Davis RC, Maxwell CD: The effects of a group batterer treatment program in Brooklyn. Just Q 18 : 170 –201, 2001 OpenUrl
• ↵ Glass GV: Primary, secondary and meta-analysis of research. Educ Res 10 : 3 –8, 1976 OpenUrl
• ↵ Littell JH, Corcoran J, Pillai V: Systematic Reviews and Meta-Analysis. New York: Oxford University Press, 2008
• ↵ Orme J, Combs-Orme T: Statistical power and type II errors in social work research. Soc Work Res Abstr 22 : 3 –10, 1986 OpenUrl Abstract / FREE Full Text
• ↵ Borenstein M, Hedges L, Higgins J, et al : Comprehensive Meta-Analysis Version 2. Engelwood, NJ: Biostat, 2005
• ↵ Cohen J: Statistical Power Analysis for the Behavioural Sciences (ed 2). Hillsdale, NJ: Lawrence Erlbaum, 1998
• ↵ Lipsey MW, Wilson DB: Practical Meta-Analysis. London: Sage Publications, 2000
• ↵ Cohen J: A power primer. Psychol Bull 112 : 155 –9, 1992 OpenUrl CrossRef PubMed
• ↵ Higgins JP, Thompson SG: Quantifying heterogeneity in a meta-analysis. Stat Med 21 : 539 –58, 2002 OpenUrl
• Seigel JM: The Multidimensional Anger Inventory. J Pers Soc Psychol 51 : 191 –200, 1986 OpenUrl CrossRef PubMed
• Deffenbacher JL, Oetting ER, Lynch RS: Development of a driving anger scale. Psychol Rep 74 : 83 –91, 1994 OpenUrl PubMed
• Deffenbacher JL, Lynch RS, Oetting ER, et al : The Driving Anger Expression Inventory: a measure of how people express their anger on the road. Behav Res Ther 40 : 717 –37, 2002 OpenUrl CrossRef PubMed
• Novaco RW: Anger Control: The Development and Evaluation of an Experimental Treatment. Lexington, MA: Lexington Books, DC Heath, 1975
• Deffenbacher JL, Stark RS: Relaxation and cognitive-relaxation treatments of general anger. J Counsel Psychol 39 : 158 –67, 1992 OpenUrl CrossRef
• ↵ Rosenthal R: Parametric measures of effect size, in The Handbook of Research Synthesis. Edited by Cooper H, Hedges LV. New York: Russell Sage Foundation, 1994 , pp 231 –44

In this issue

• Table of Contents
• Index by author

Thank you for your interest in recommending The Journal of the American Academy of Psychiatry and the Law site.

NOTE: We only request your email address so that the person you are recommending the page to knows that you wanted them to see it, and that it is not junk mail. We do not capture any email address.

Citation Manager Formats

• EndNote (tagged)
• EndNote 8 (xml)
• RefWorks Tagged
• Ref Manager

• Tweet Widget
• Facebook Like
• Google Plus One

Jump to section

Related articles, cited by..., more in this toc section.

• Mental Health Service Referral and Treatment Following Screening and Assessment in Juvenile Detention
• Clinical and Legal Considerations When Optimizing Trauma Narratives in Immigration Law Evaluations
• When a Patient Is at Foreseeable Risk of Losing Decisional and Functional Capacity

Similar Articles

Strategies for controlling your anger: Keeping anger in check

Uncontrolled anger can be problematic for your personal relationships and for your health. Fortunately, there are tools you can learn to help you keep your anger in check.

Wrath, fury, rage — whatever you call it, anger is a powerful emotion. Unfortunately, it’s often an unhelpful one.

Anger is a natural human experience, and sometimes there are valid reasons to get mad like feeling hurt by something someone said or did or experiencing frustration over a situation at work or home. But uncontrolled anger can be problematic for your personal relationships and for your health.

Fortunately, there are tools you can learn to help you keep your anger in check.

Understanding anger

Anger can take different forms. Some people feel angry much of the time, or can’t stop dwelling on an event that made them mad. Others get angry less often, but when they do it comes out as explosive bouts of rage.

Whatever shape it takes, uncontrolled anger can negatively affect physical health and emotional wellbeing. Research shows that anger and hostility can increase people's chances of developing coronary heart disease, and lead to worse outcomes in people who already have heart disease. Anger can also lead to stress-related problems including insomnia, digestive problems and headaches.

Anger can also contribute to violent and risky behaviors, including drug and alcohol use. And on top of all that, anger can significantly damage relationships with family, friends and colleagues.

Strategies to keep anger at bay

Anger can be caused by internal and external events. You might feel mad at a person, an entity like the company you work for, or an event like a traffic jam or a political election. Wherever the feelings come from, you don’t have to let your anger get the better of you. Here are some techniques to help you stay calm.

Check yourself. It’s hard to make smart choices when you’re in the grips of a powerful negative emotion. Rather than trying to talk yourself down from a cliff, avoid climbing it in the first place. Try to identify warning signs that you’re starting to get annoyed. When you recognize the signs, step away from the situation or try relaxation techniques to prevent your irritation from escalating.

Don’t dwell. Some people have a tendency to keep rehashing the incident that made them mad. That’s an unproductive strategy, especially if you have already resolved the issue that angered you in the first place. Instead, try to let go of the past incident. One way to do that is to focus instead on things you appreciate about the person or the situation that made you angry.

Change the way you think. When you’re angry, it’s easy to feel like things are worse than they really are. Through a technique known as cognitive restructuring, you can replace unhelpful negative thoughts with more reasonable ones. Instead of thinking “Everything is ruined,” for example, tell yourself “This is frustrating, but it’s not the end of the world.”

Try these strategies to reframe your thinking:

• Avoid words like "never" or "always" when talking about yourself or others. Statements like "This never works" or "You're always forgetting things" make you feel your anger is justified. Such statements also alienate people who might otherwise be willing to work with you on a solution.
• Use logic. Even when it's justified, anger can quickly become irrational. Remind yourself that the world is not out to get you. Do this each time you start feeling angry, and you'll get a more balanced perspective.
• Translate expectations into desires. Angry people tend to demand things, whether it's fairness, appreciation, agreement or willingness to do things their way. Try to change your demands into requests. And if things don’t go your way, try not to let your disappointment turn into anger.

Relax. Simple relaxation strategies, such as deep breathing and relaxing imagery, can help soothe angry feelings. If you practice one or more of these strategies often, it will be easier to apply them when angry feelings strike.

• Focused breathing. Shallow breathing is angry breathing. Practice taking controlled, slow breaths that you picture coming up from your belly rather than your chest.
• Use imagery. Visualize a relaxing experience from your memory or your imagination.
• Progressive muscle relaxation . With this technique, you slowly tense then relax each muscle group one at a time. For example, you might start with your toes and slowly work your way up to your head and neck.

Improve your communication skills. People often jump to conclusions when they’re angry, and they can say the first (often unkind) thing that pops into their heads. Try to stop and listen before reacting. Then take time to think carefully about how you want to reply. If you need to step away to cool down before continuing the conversation, make a promise to come back later to finish the discussion.

Get active. Regular physical exercise can help you decompress, burn off extra tension and reduce stress that can fuel angry outbursts.

Recognize (and avoid) your triggers . Give some thought to the things that make you mad. If you know you always get angry driving downtown at rush hour, take the bus or try to adjust your schedule to make the trip at a less busy time. If you always argue with your spouse at night, avoid bringing up contentious topics when you’re both tired. If you’re constantly annoyed that your child hasn’t cleaned his room, shut the door so you don’t have to look at the mess.

You can’t completely eliminate angry feelings. But you can make changes to the way those events affect you, and the ways in which you respond. By making the effort to keep your anger in check, you and the people close to you will be happier for the long run.

How a psychologist can help

If you continue to feel overwhelmed, consult with a psychologist or other licensed mental health professional who can help you learn how to control your anger. He or she can help you identify problem areas and then develop an action plan for changing them.

The American Psychological Association gratefully acknowledges psychologists Raymond W. Novaco, PhD, and Raymond DiGiuseppe, PhD, for their help with this fact sheet.

Recommended Reading

Related Reading

• Understanding anger: How psychologists help with anger problems

You may also like

• Bipolar Disorder
• Therapy Center
• When To See a Therapist
• Types of Therapy
• Best Online Therapy
• Best Couples Therapy
• Managing Stress
• Sleep and Dreaming
• Understanding Emotions
• Self-Improvement
• Healthy Relationships
• Student Resources
• Personality Types
• Guided Meditations
• Verywell Mind Insights
• 2024 Verywell Mind 25
• Mental Health in the Classroom
• Editorial Process
• Meet Our Review Board
• Crisis Support

11 Anger Management Strategies to Help You Calm Down

Managing anger can help your body and brain respond to stress in healthy ways

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

Akeem Marsh, MD, is a board-certified child, adolescent, and adult psychiatrist who has dedicated his career to working with medically underserved communities.

Take the Anger Test

• How to Manage Anger

Why Manage Anger?

Getting help.

Failing to manage your anger can lead to a variety of problems like saying things you regret, yelling at your kids, threatening your co-workers, sending rash emails, developing health problems, or even resorting to physical violence. But not all anger issues are that serious. Instead, your anger might involve wasting time thinking about upsetting events, getting frustrated in traffic, or venting about work.

Managing anger doesn't mean never getting angry. Instead, it involves learning how to recognize, cope with, and express your anger in healthy and productive ways. Anger management is a skill that everyone can learn. Even if you think you have your anger under control, there’s always room for improvement.

While anger itself isn't a mental illness, in some cases, anger can be connected to mood disorders, substance use disorders, and other mental health conditions.

Since unchecked anger can often lead to aggressive behavior, anger management uses various techniques to help a person cope with thoughts, feelings, and behaviors in a healthy and more productive way.

So, you may be wondering, How do I become less angry? While change may not happen overnight, there are plenty of strategies you can use to cope with your anger.

Verywell / Cindy Chung

This short, free 21-item test measures a variety of symptoms and feelings associated with  anger , such as anger about the present and future, anger towards the self, and hostile feelings toward others.

This anger quiz was medically reviewed by Rachel Goldman, PhD, FTOS.

Anger Management Strategies

Research consistently shows that cognitive behavioral interventions are effective for managing anger. These interventions involve changing the way you think and behave. They are based on the notion that your thoughts, feelings, and behaviors are all connected. (Cognitive behavioral interventions are also taught in anger management therapy.)

Your thoughts and behaviors can either fuel your emotions or they can reduce them. So, if you want to shift your emotional state away from anger, you can change what you’re thinking and what you’re doing. Without fuel, the fire inside you will begin to dwindle and you'll feel calmer.

The best method for managing anger is to create an anger management control plan. Then, you'll know what to do when you start feeling upset.

The following are 11 strategies to manage anger and to include in your anger management control plan.

Identify Triggers

If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or excessive tiredness are just a few things that might shorten your fuse.

While you shouldn't blame people or external circumstances for your inability to keep your cool, understanding the things that trigger your anger can help you plan accordingly.

You might decide to structure your day differently to help you manage your stress better. Or, you might practice some anger management techniques before you encounter circumstances that you usually find distressing. Doing these things can help you lengthen your fuse—meaning that a single frustrating episode won’t set you off.

Consider Whether Your Anger Is Helpful or Unhelpful

Before you spring into action to calm yourself down, ask yourself if your anger is a friend or an enemy. If you’re witnessing someone’s rights being violated or you are in an unhealthy situation, your anger might be helpful.

In these cases, you might proceed by changing the situation rather than changing your emotional state. Sometimes, your anger is a warning sign that something else needs to change—like an emotionally abusive relationship or a toxic friendship.

Being angry might give you the courage you need to take a stand or make a change.

If, however, your anger is causing distress or hurting your relationships, your anger may be an enemy. Other signs of this type of anger include feeling out of control and regretting your words or actions later. In these situations, it makes sense to work on tackling your emotions and calming yourself down.

Recognize Your Warning Signs

If you're like some people, you may feel like your anger hits you in an instant. Perhaps you go from calm to furious in a heartbeat. But there are still likely warning signs when your anger is on the rise. Recognizing them early can help you take action to prevent your anger from reaching a boiling point.

Think about the physical warning signs of anger that you experience. Perhaps your heart beats faster or your face feels hot. Or, maybe you begin to clench your fists. You also might notice some cognitive changes. Perhaps your mind races or you begin “seeing red.”

By recognizing your warning signs, you have the opportunity to take immediate action and prevent yourself from doing or saying things that create bigger problems. Learn to pay attention to how you're feeling and you'll get better at recognizing the warning signs.

Step Away From the Triggering Situation

Trying to win an argument or sticking it out in an unhealthy situation will only fuel your anger. One of the best anger management exercises is to remove yourself from the situation if you can.

How to Control Anger Immediately

Walking away from a triggering situation can be an excellent way to take control of your anger. When a conversation gets heated, take a break. Leave a meeting if you think you’re going to explode. Go for a walk if your kids upset you. A time-out can be key to helping you calm your brain and your body.

If there’s someone that you routinely get into heated disputes with, like a friend or family member, talk with them about the importance of taking a time-out and resuming when you're both feeling calm.

When you need to step away, explain that you aren’t trying to dodge difficult subjects, but that you’re working on managing your anger. You aren't able to have a productive conversation or resolve conflict when you’re feeling really upset. You can rejoin the discussion or address the issue again when you're feeling calmer.

Sometimes it helps to set a specific time and place when you can discuss the issue again. Doing so gives your friend, colleague, or family member a sense of peace that the issue will indeed be discussed—just at a later time.

Talk Through Your Feelings

If there’s someone who has a calming effect on you, talking through an issue or expressing your feelings to that person may be helpful. It’s important to note, however, that venting can backfire.

Complaining about your boss , describing all the reasons you don’t like someone, or grumbling about all of your perceived injustices may add fuel to the fire. A common misconception is that you have to vent your anger to feel better.

But studies show you don’t need to “get your anger out.”   Smashing things when you’re upset, for example, may actually make you angrier. So it’s important to use this coping skill with caution.

Likewise, if you’re going to talk to a friend, make sure you’re working on developing a solution or reducing your anger, not just venting. It's unfair to use them as your go-to sounding board. Instead, you might find that the best way to use this strategy is to talk about something other than the situation causing you to feel angry.

Get in a Quick Workout

Anger gives you a rush of energy. One of the best anger management exercises is quite literally to exercise and engage in physical activity. Whether you go for a brisk walk or hit the gym, working out can burn off extra tension.

Regular exercise also helps you decompress. Aerobic activity reduces stress, which might help improve your frustration tolerance. Additionally, exercise allows you to clear your mind . You may find that after a long run or a hard workout you have a clearer perspective on what was troubling you.

Focus on the Facts

Angry thoughts add fuel to your anger. Thinking things like, “I can’t stand it. This traffic jam is going to ruin everything,” will increase your frustration. When you find yourself thinking about things that fuel your anger, reframe your thoughts.

Instead, think about the facts by saying something like, “There are millions of cars on the road every day. Sometimes, there will be traffic jams.” Focusing on the facts—without adding in catastrophic predictions or distorted exaggerations—can help you stay calmer.  

You also might develop a mantra that you can repeat to drown out the thoughts that fuel your anger. Saying, "I'm OK. Stay calm," or "Not helpful," over and over again can help you minimize or reduce angry thoughts.

Distract Yourself With a New Activity

Ruminating about an upsetting situation fuels angry feelings. If, for example, you’ve had a bad day at work, rehashing everything that went wrong all evening will keep you stuck in a state of frustration.

The best way to calm down quickly might be to change the channel in your brain and focus on something else altogether.

Telling yourself “Don’t think about that,” isn’t always successful. The best way to mentally shift gears is to distract yourself with an activity. Do something that requires your focus and makes it more challenging for angry or negative thoughts to creep in.

Some examples might include deep-cleaning the kitchen, weeding the garden, paying some bills, or playing with the kids. Find something to do that will keep your mind occupied enough that you won’t ruminate on the things upsetting you . Then, your body and your brain can calm down.

Breathe and Relax

There are many different anger management exercises that involve relaxation. The key is to find the one that works best for you. Breathing exercises and progressive muscle relaxation are two common strategies for reducing tension.

The best part is, both exercises can be performed quickly and discreetly. So whether you’re frustrated at work or you’re angry at a dinner engagement, you can let go of stress quickly and immediately.

It’s important to note, however, that relaxation exercises take practice. At first, you might not feel as though they’re effective, or you might question whether they’re going to work for you. But with practice, they can become your go-to strategies for anger management.

Acknowledge Your Underlying Emotion

Sometimes it helps to take a moment and think about what emotions might be lurking beneath your anger. Anger often serves as a protective mask to help you avoid feeling more painful emotions, like embarrassment, sadness, and disappointment.

When someone gives you feedback that’s hard to hear, for example, you might lash out in anger because you’re embarrassed. Convincing yourself the other person is bad for criticizing you might make you feel better in the moment because it keeps your embarrassment at bay. But acknowledging underlying emotions can help you get to the root of the problem. Then, you can decide to take appropriate action.

For instance, if someone cancels plans on you and your underlying emotion is disappointment, you could try explaining how the cancellation makes you feel rather than lashing out in anger. When you're honest about your feelings, you're more likely to resolve the issue. Responding in anger usually doesn't accomplish anything except pushing people away.

Avoid Suppressing Your Anger

Getting to the underlying cause of your anger is much more effective than suppressing your anger. Though it can be tempting to try to minimize an undesirable emotion, you are likely to cause even more stress by denying your anger altogether.

Create a "Calm-Down" Kit

If you tend to come home from work stressed and take out your anger on your family, or you know that workplace meetings cause you a lot of frustration, create a calm-down kit that you can use to relax.

Think about objects that help engage all your senses. When you can look, hear, see, smell, and touch calming things, you can change your emotional state. So a calm-down kit might include scented hand lotion, a picture of a serene landscape, a spiritual passage you can read aloud, and a few pieces of your favorite candy. Include things that you know will help you remain calm.

You also might create a virtual calm-down kit that you can take everywhere. These are things that you can call upon when needed and are more portable. For instance, calming music and images, guided meditation , or instructions for breathing exercises could be stored in a special folder on your smartphone.

Get Advice From The Verywell Mind Podcast

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares some techniques that can help you relax.

Follow Now : Apple Podcasts / Spotify / Google Podcasts

Anger is an emotion that can range from mild irritation to intense rage. While many people categorize anger as a solely “negative emotion,” it can be positive. Angry feelings may spur you to stand up for someone or they may lead you to create social change.

But when left unchecked, angry feelings can lead to aggressive behavior , like yelling at someone or damaging property. Angry feelings also may cause you to withdraw from the world and turn your anger inward, which can impact your health and well-being .

Anger becomes problematic when it's felt too often or too intensely or when it's expressed in unhealthy ways, which can take a toll physically, mentally, and socially. For this reason, anger management strategies can be beneficial and can help you discover healthy ways to express your feelings.

Why Do I Get Angry So Easily?

There are underlying reasons for our anger; if you get angry easily, it could be the result of something else you're experiencing such as fear, panic, stress, financial struggles, relationship problems, and/or coping with trauma. As mentioned, mood disorders may cause anger, as well as hormonal imbalances.

If anger has been causing problems in your life and you’re struggling to tame your temper on your own, you might want to seek professional help. Some mental health problems can be linked to anger management issues.

For example, PTSD has been linked to aggressive outbursts. Depressive disorders also can cause irritability and may make it more difficult to manage anger. It's important to uncover any mental health issues that could hinder your ability to manage anger.

Start by talking to a physician about your mood and your behavior. A physician will make sure you don’t have any physical health issues that are contributing to the problem.

A doctor may refer you to a mental health professional for further evaluation. Depending on your goals and treatment needs, you may attend anger management therapy, during which you'll learn additional anger management therapy techniques and how to implement them in your daily life—especially when you're feeling triggered.

You also can contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database .

A Word From Verywell

While aggressive behavior may get your needs met in the short term, there are long-term consequences. Your words might cause lasting damage to your relationships or even end them altogether. By lashing out, you're also causing yourself additional stress, which can have a negative impact on your overall health.

If you’ve been using your anger as a tool, you may benefit from learning healthier strategies, such as asking for help or speaking up in an assertive, but not aggressive, manner. Talk to your doctor about your anger management issues if you need more assistance.

Fernandez E, Johnson SL. Anger in psychological disorders: Prevalence, presentation, etiology and prognostic implications .  Clin Psychol Rev . 2016;46:124-135. doi:10.1016/j.cpr.2016.04.012

Sukhodolsky DG, Smith SD, McCauley SA, Ibrahim K, Piasecka JB. Behavioral interventions for anger, irritability, and aggression in children and adolescents . J Child Adolesc Psychopharmacol. 2016;26(1):58-64. doi:10.1089/cap.2015.0120

Qu W, Dai M, Zhao W, Zhang K, Ge Y. Expressing anger is more dangerous than feeling angry when driving . PLoS ONE. 2016;11(6):e0156948. doi:10.1371/journal.pone.0156948

Kim YR, Choi HG, Yeom HA. Relationships between exercise behavior and anger control of hospital nurses . Asian Nurs Res (Korean Soc Nurs Sci) . 2019;13(1):86-91. doi:10.1016/j.anr.2019.01.009

Troy AS, Wilhelm FH, Shallcross AJ, Mauss IB. Seeing the silver lining: Cognitive reappraisal ability moderates the relationship between stress and depressive symptoms . Emotion . 2010;10(6):783-95. doi:10.1037/a0020262

Norelli SK, Long A, Krepps JM. Relaxation techniques . In: StatPearls [Internet]. StatPearls Publishing.

Zhan J, Ren J, Sun P, Fan J, Liu C, Luo J. The neural basis of fear promotes anger and sadness counteracts anger .  Neural Plast . 2018;2018:3479059. doi:10.1155/2018/3479059

American Psychological Association. Control anger before it controls you .

Trifu SC, Tudor A, Radulescu I. Aggressive behavior in psychiatric patients in relation to hormonal imbalance (Review) .  Exp Ther Med . 2020;20(4):3483-3487. doi:10.3892/etm.2020.8974

Duran S, Ergün S, Tekir Ö, Çalışkan T, Karadaş A. Anger and tolerance levels of the inmates in prison . Arch Psychiatr Nurs . 2018;32(1):66-70. doi:10.1016/j.apnu.2017.09.014

Henwood KS, Chou S, Browne KD. A systematic review and meta-analysis on the effectiveness of CBT informed anger management . Aggress Violent Behav . 2015;25:280-292. doi:10.1016/j.avb.2015.09.011

By Amy Morin, LCSW Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

To install StudyMoose App tap and then “Add to Home Screen”

Managing Anger: Understanding, Controlling, and Transforming Emotions

Save to my list

Remove from my list

• https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-20045434
• Six Habits of Highly Empathic People

Managing Anger: Understanding, Controlling, and Transforming Emotions. (2017, Jan 05). Retrieved from https://studymoose.com/anger-management-essay

"Managing Anger: Understanding, Controlling, and Transforming Emotions." StudyMoose , 5 Jan 2017, https://studymoose.com/anger-management-essay

StudyMoose. (2017). Managing Anger: Understanding, Controlling, and Transforming Emotions . [Online]. Available at: https://studymoose.com/anger-management-essay [Accessed: 16 Oct. 2024]

"Managing Anger: Understanding, Controlling, and Transforming Emotions." StudyMoose, Jan 05, 2017. Accessed October 16, 2024. https://studymoose.com/anger-management-essay

"Managing Anger: Understanding, Controlling, and Transforming Emotions," StudyMoose , 05-Jan-2017. [Online]. Available: https://studymoose.com/anger-management-essay. [Accessed: 16-Oct-2024]

StudyMoose. (2017). Managing Anger: Understanding, Controlling, and Transforming Emotions . [Online]. Available at: https://studymoose.com/anger-management-essay [Accessed: 16-Oct-2024]

• Transforming Care for Chronic Conditions: Managing Long-Term Health Pages: 9 (2597 words)
• Managing Emotions in the Workplace Pages: 6 (1558 words)
• Managing Emotions Pages: 4 (905 words)
• The Definition of Power: Controlling Behaviour and Reactions Pages: 5 (1349 words)
• Anger is said by the sages to be "a short madness" that carries the mind away Pages: 3 (674 words)
• Commercials in Look Back in Anger: Implications? Pages: 6 (1502 words)
• How Does John Osborne use Humour at the Beginning of 'Look Back In Anger'? Pages: 3 (868 words)
• Protagonist of Look Back in Anger Pages: 2 (420 words)
• Depictions of Hate, Anger & Envy in The Glass Menagerie Pages: 4 (1102 words)
• Controlling employee health care cost Pages: 9 (2471 words)

👋 Hi! I’m your smart assistant Amy!

Don’t know where to start? Type your requirements and I’ll connect you to an academic expert within 3 minutes.