Understanding Anger Outbursts & Ways to Deal With It

What Is Anger?

Anger is one of the emotions that a person can experience. This issue is closely related to cognitive processes, physical arousal, and aggressive behavior. In adverse situations, such issues can get out of control and interfere with a person’s social functioning and general well-being.

Therapy is all about learning how to deal with emotions on your own. But what to do if you are not capable of managing this emotion? When is it essential to see a therapist or other specialist for therapy? Find the answers about anger issues therapy in this article.

About Online Therapy: Everything You Need to Know
Want to know more about online therapy? This article reveals everything about this form of psychotherapy, from its definition and benefits to how it works, who it’s perfect for, and more. If you’re considering online therapy, here, you’ll learn why more people are turning to this solution and why you can follow suit.

What Are the Signs of Anger Issues?

Anger is an emotion that is very difficult to control. In fact, this issue depends not only on internal processes but also on external stimuli. The anger management test below can help you to determine if you have issues with self-control and whether you need therapy.

So, how to know if you have anger issues and what are the main anger issues symptoms? If you have noticed at least one thing that is true about you, it is time to resort to a run to anger issues specialist and attend therapy sessions.

  • - Aggression is your best ally. If you think so, you have issues with self-control and need to attend therapy sessions. The fact is that by responding with aggression to stimuli, you incite a feeling of rage. It is unlikely that you need to drive yourself into such circumstances specifically, so try to react more calmly to the situations that cause anger.
  • - You get angry for almost no reason. If you are always pissed off and annoyed, you are ready to criticize everything and everyone you see on your way, then you might have serious anger management issues and need to resort to therapy.
  • - Anger is your form of communication. If all your dialogues are tied to evil jokes or sarcastic comments, then anger can always try to break out. Try to be a little more upbeat, exercise, and sleep more.
  • - You diligently convince everyone that your opinion is the correct opinion.
  • - You are capable of harming others. If during your anger attacks, you think that you can hurt yourself or people around you, it indicates that you have issues with self-control and anger. In such a case getting professional therapy help is essential.

Is It Possible to Deal With Anger Management on One’s Own?

The therapy methods presented below can be used both separately (when the state of anger is not very intense, for example, when you experience a slight irritation), and in a combination (when the state of anger reaches its peak and you want to destroy everything around you) to help deal with issues.


Start by trying to release your anger issues. Two factors that are best suited for this — being alone in a room and exercise. The first can help you “settle down” your thoughts and take a closer look at the things that are causing that anger, and the second serves as an excellent way of emotional relaxation.

Any actions can be a suitable way for physical activity — cleaning the house, jogging, exercising, washing a car, etc. But remember that you should not threaten the life or health of people and other living beings and damage other people’s property by your actions.


Relaxation has a beneficial effect on physical and mental well-being and helps to recuperate quickly. It is not for nothing that psychologists, many gurus of personal growth, spiritual teachers, and wise people talk about it.

We can recommend this exercise:

  • - Get into a comfortable position;
  • - Take a slow deep breath through your nose;
  • - Hold your breath for 2-3 seconds;
  • - Exhale slowly through your mouth;
  • - Repeat this 10 times.
Then think of how you gradually relax all parts of the body and muscles:

  • - Relax your toes, then your feet, calves, thighs;
  • - Relax your fingers, then your forearms and shoulders;
  • - Relax your abdominal, back, and chest muscles;
  • - Relax your neck, face, and head.
In such relaxation, it is essential to monitor the sensations and avoid the relaxed muscles’ tension. If you feel that some part of the body is tense, pay attention to it for a second, relax again, and then continue from where you left.

Use Your Creative Side

This therapy method entails using your fine arts, writing skills, or other creative sides that you may have. How can work of such kind help individuals? This anger therapy technique is useful when a specific person triggers anger issues.

To apply it, you should take a piece of paper and draw a caricature of your abuser on it, after which you add some comical details to it or even make fun of it. Go as far as your imagination allows you to. In the process, you’ll undoubtedly get distracted from your issues and cool down.

Or take a piece of paper and begin to write on it everything that pisses you off and annoys you. You can use any words and formulations without hesitation in expressions. Write a few pages down, and your anger might fade away, and you’ll feel better. After that, you can burn your literary creation so that nothing remains of the negative issues but ashes.


Avoiding anger issues means avoiding anything that might trigger it. Some think that this therapy method is a manifestation of a weak character. But it is contrary to that. It is an indicator of awareness and the desire to avoid unnecessary issues.

When you know what or who exactly is causing you the anger issues and irritation, simply do your best (if there are conditions for this, of course) so as not to meet with this person, to avoid situations that could provoke an outbreak of anger. Of course, you won’t be able to prevent everything, but you can try to minimize the issues triggers.

Other Anger Therapy Techniques

This therapy technique is suitable for absolutely any situation and can be used by people of any gender and age. It consists of a simple algorithm of actions performed in a state of anger.

  • 1. Become aware of your anger issues. To do this, say to yourself: “I am angry.”
  • 2. Stop thinking about everything for 10-15 seconds. Take a few deep breaths. This “pause” can help you extinguish the increase in anger, and you’ll have a little time to assess the situation and make the right decision soberly.
  • 3. If another person is involved, put yourself in their place. Try to understand the other person’s position and the reasons why they behave this way. This approach will allow you to start empathizing with the other individual. Empathy might give you more self-confidence and even an emotional edge. (If the person is not involved in your anger outburst, skip this step.)
  • 4. Think about what would be the best solution in a particular situation? Ask yourself a few questions: “What do I want to achieve?” “Do I have anger issues?” “What are the ways out of the situation?” “Is there any sense to be angry about this?” “Is my emotion an issue? “
  • 5. If a person is involved, suggest a solution to the issue. Outline your vision of what is happening. In your reasoning, strive for objectivity, adequacy, and awareness. Do not fall for provocations and ignore any emotional attacks in your direction. If the question concerns a specific situation, take some action to help you resolve it: calm down, relax, leave the place where the anger issues arose, postpone the decision until you cool down, etc.
These five easy steps should help you get your anger issues under control. And in addition to all of the above, we add that you need to try not to provoke what causes anger issues, develop a sense of humor, and a more straightforward outlook on life — complicating simple things will not lead to anything good.

When Does a Person Need to Resort to a Mental Health Specialist?

One such case, when it is necessary to resort to a professional for specialty therapy sessions, is when your attempts to deal with anger issues on their own have failed. Moreover, when a person begins to use emotional and physical violence against close family members: a child, wife, etc., it is necessary to get into therapy. Also, in the case of a previous diagnosis of personality disorder, mood disorders, it is necessary to seek a psychologist or mental health professional and attend therapy.

So, if you decided that you need mental health therapy, you might be wondering, “How can I find anger management therapy near me?” When choosing a qualified therapist in the anger issues therapy area, one has two options: find one online or visit in-person sessions. Both therapy types are considered effective.

There are numerous reasons why people choose the psychologists that offer their therapy services through company websites. One such reason is the pricing. The cost of top counseling services online are much more affordable than the price for in-person psychotherapy sessions.

How Does a Therapist Help to Deal With Anger Management Issues?

The most important function of a psychologist, which cannot be achieved when working with anger issues on one’s own, is to find unique personal reasons. During therapy, the specialist will help understand where the person’s boundaries have been violated and build a step-by-step therapy plan to help the individual deal with anger issues.

Usually, after outbursts of anger and irritation towards a child, a feeling of guilt falls on the person, and the emotional picture becomes complex. The psychologist, during the therapy sessions, helps you sort out these complicated feelings and other issues. Also, the therapist develops a personal strategy for the therapy sessions to solve the issues for the person, track the results, and support the person who is working on anger issues. It is also difficult for teenagers to cope with these issues on their own without therapy sessions. During the maturation period, the psyche becomes unstable, and the area of the volitional coping component is not yet sufficiently developed and cannot cope with the control function.

In such a case, the task of the therapist during the therapy process is to teach the teenager the skills of controlling and dealing with anger issues. Also, they’ll explain the mechanisms of the occurrence of aggressive behavior. Moreover, together with the specialist during the therapy, they’ll act out daily situations in which the teenager cannot cope with such issues and shows aggression.

The Bottom Line

Dealing with anger issues without understanding its mechanisms and reasons is not easy. When dealing with it on your own, it is essential to remember that a single technique or exercise will not do the trick. An integrated therapy approach aimed specifically at the anger issues is important: working out all the components of the structure of anger.

If you cannot cope with anger on your own, there are outbursts of aggression against other people, emotional and physical violence towards the partner, it is recommended to seek professional help and attend anger therapy.

Moreover, if you have been previously diagnosed with a mental disorder of any type, you should contact a specialist for professional help. You can choose to get help with anger management online or resort to a specialist in-person to attend therapy sessions.

Frequently Asked Questions

What Is the Best Therapy for Anger Management?

There are plenty of effective therapy methods that help to deal with anger management issues. However, the most useful therapy method for anger issues is considered to be cognitive-behavioral therapy. But since every client is different, the therapist will need to make sure that the chosen therapy method suits their unique issues and needs.

Can a Therapist Help With Anger Issues?

Yes, of course. Studies have shown that one of the best ways to deal with anger issues is by resorting to a high-qualified and experienced mental health professional and attending therapy.

What Happens in Anger Management Therapy?

First of all, the specialist will try to find the triggers for uncontrollable anger issues. Then, by applying the right therapy approach, the therapist will teach the individual a suitable coping strategy.

Is Anger a Mental Disorder?

If to view anger as one of the negative emotions, it is not a mental disorder. However, it is a well-known symptom of many severe mental health conditions that can be treated only by extensive therapy.

Does Anger Management Really Work?

Yes, therapy has been proven to be a helpful and effective way to deal with uncontrollable anger. But for it to be successful, a highly-trained specialist must be chosen and a suitable therapy approach to deal with the issues.