A number of books and websites offer information about ways to manage anger. But, if learning skills on your own isn't enough to help you stay calm and in control, you may benefit from seeing a mental health professional or by taking an anger management class.
It can take a little work to find an anger management program, a counselor specializing in anger management or other resources. Here are some places to start your search:
- Ask your primary care doctor or mental health provider for a referral to a program or counselor.
- Search online for resources, such as blogs, support groups or books.
- Ask someone who completed an anger management program or took other steps to manage anger.
- Check with your employee assistance program (EAP) or church.
- Check your local library for books, videos or other resources.
Beginning anger management
When you start working on anger management, identify your triggers and the physical and emotional signs that occur as you begin to get angry. Pay attention to and make a list of:
Jun. 02, 2014
- Stressors that commonly trigger or worsen your anger, such as frustration with a child or partner, financial stress, traffic issues, or problems with a co-worker
- Physical signs that your feelings of anger are rising — for example, clenching your jaw or driving too fast
- Emotional signs that your anger is on the rise, such as the feeling you want to yell at someone or that you're holding in what you really want to say
- Controlling anger before it controls you. American Psychological Association. http://www.apa.org/topics/anger/control.aspx. Accessed March 17, 2014.
- Managing your anger. Australian Psychological Society. http://www.psychology.org.au/publications/tip_sheets/anger/. Accessed March 17, 2014.
- Strategies for controlling your anger. American Psychological Association. http://www.apa.org/helpcenter/controlling-anger.aspx. Accessed March 17, 2014.
- Miracle VA. Suggestions for handling anger in the workplace. Dimensions of Critical Care Nursing. 2013;32:125.
- Reilly PM, et al. Anger management for substance abuse and mental health clients: A cognitive behavioral therapy manual. U.S. Department of Health and Human Services. http://store.samhsa.gov/product/SMA08-4213. Accessed March 18, 2014.
- Wolfman RJ (expert opinion). Mayo Clinic, Rochester, Minn. April 9, 2014.