Tips to Control Anger from Hadith and Duas

on Anger Management
Anger is a very natural human emotion; it is also very powerful and can vary in intensity from
mild irritation to intense fury and rage.  The latter can be destructive.  It can rage through a
person, creating a desire for revenge and pushing a person to strike out at the object of his anger. 
Because it is natural it is impossible for a person to avoid it completely.  It is however possible to
understand anger and thus control it.

Why Should We Control Our Anger?

Anger Displeases Allah and Pleases Shaitan

When a person becomes angry, whether as a result of provocation or not, he has the choice to
control his anger by responding to it in a way sanctioned by the Quran and the traditions of
Prophet Muhammad or he could give in to the wave of emotion and behave in a way that
displeases God but delights Satan.

Controlling Anger Pleases Allah

There are also distinct advantages to following the guidelines set out in Islam.  It pleases God,
and the person controlling their anger is rewarded. The Prophet said

“If anyone suppresses anger when he is in a position to give vent to it, God, the exalted, will
call him on the Day of Resurrection and ask him to choose from the rewards offered.”(Abu
Dawood)

 He also said, “No one has swallowed back anything more excellent in the sight of God, who
is Great and Glorious, than anger, seeking to please God.”(At Tirmidhi)

How to Control Anger?10 Tips to Control Anger according

to Islam.
As always if a person is unsure about how to act in any situation he need only look to Prophet
Muhammad or our righteous predecessors to find the best way to act.  Prophet Muhammad was
known as a man who could and would even under dire circumstances control his anger.

1)Seek Refuge from Shaitan

Relax and say Aujobillah . This is one of the Short dua which you can read to control your
anger.This is evident from the hadih of the Prophet (SAW)
“I know words that if he were to say them his anger would go away, if he said, “I seek
refuge with Allah from Satan,” what he feels would go away.”(Sahih Bukhari)

So Read , A’uzu bil Allah min al shaitan al rajeem.

2)Relax and try not to Speak anything .Be Quiet when Angry

When Prophet Mohammad became angry due to someone’s incorrect actions or their words, he
never expressed it with his hand and used only mild words.  In fact those that did not know him
well did not even suspect that he was angry.  His companions however, knew that he was angry
by just looking at him; his face would turn red and his forehead would be beaded with sweat. 
However rather than expressing his anger openly he would be quiet, using those first moments to
control himself.

Simply put, this means changing the way you think. Angry people tend to curse, swear, or speak
in highly colorful terms that reflect their inner thoughts. When you’re angry, your thinking can
get very exaggerated and overly dramatic. Try replacing these thoughts with more rational ones.
For instance, instead of telling yourself, “oh, it’s awful, it’s terrible, everything’s ruined,” tell
yourself, “it’s frustrating, and it’s understandable that I’m upset about it, but it’s not the end of
the world and getting angry is not going to fix it anyhow.”

Be careful of words like “never” or “always” when talking about yourself or someone else. “This
machine never works,” or “you’re always forgetting things” are not just inaccurate, they also
serve to make you feel that your anger is justified and that there’s no way to solve the problem.
They also alienate and humiliate people who might otherwise be willing to work with you on a
solution.

6)  Remind Yourself of the fruits of Controlling Anger

Once a man came to Prophet Mohammad and said, “Messenger of God, teach me some words
which I can live by.  Do not make them too much for me, in case I forget.”  He said, “Do not
be angry.”(Saheeh Bukhari)

In Islam it is not wrong to avenge once a person has been wronged but to Pardon and reconcile
has much greater rewards.

“Those who spend (in God’s Cause) in prosperity and in adversity, who repress anger, and
who pardon the people; verily, God loves the good-doers.” (Quran 3:134).

9)Make Dua if you cannot control your anger

Recite this verse to have patience and get rid of your anger : Surah Al-Baqarah (The Cow) –
Verse #153

“Ya Ayyo Halladina ‘AmanoosTa’noo Bissabr Wassalat Inna Lillaha M’assabereen”

 ‫ين‬ َّ ‫إِنَّ هَّللا َ َم َع ال‬  ۚ‫صاَل ِة‬
َ ‫صابِ ِر‬ َّ ‫ست َِعينُوا بِال‬
َّ ‫ص ْب ِر َوال‬ َ ‫يَا أَيُّ َها الَّ ِذ‬
ْ ‫ين آ َمنُوا ا‬
O you who believe! Seek help in patience and As-Salat (the prayer). Truly! Allah is with As-
Sabirin (the patient ones, etc.).

10) Seek Help only from Allah

Whatever has happened has Passed . Try to come out of the situation or try to improve it.Seek
help Only from Allah and believe in Qadr.Allah is the best planner and everything happens for a
reason. It might simple be a test from Allah. Relax take a deep breath and Say Alhumdulillah !

Article no 2
Introduction
We all know what anger is, and we've all felt it: whether as a fleeting annoyance or as full-
fledged rage.

Anger is a completely normal, usually healthy, human emotion. But when it gets out of control
and turns destructive, it can lead to problems—problems at work, in your personal relationships,
and in the overall quality of your life. And it can make you feel as though you're at the mercy of
an unpredictable and powerful emotion. This brochure is meant to help you understand and
control anger.

The goal of anger management is to reduce both your emotional feelings and the physiological
arousal that anger causes. You can't get rid of, or avoid, the things or the people that enrage you,
nor can you change them, but you can learn to control your reactions.

Are You Too Angry?

There are psychological tests that measure the intensity of angry feelings, how prone to anger
you are, and how well you handle it. But chances are good that if you do have a problem with
anger, you already know it. If you find yourself acting in ways that seem out of control and
frightening, you might need help finding better ways to deal with this emotion.
Why Are Some People More Angry Than Others?

According to Jerry Deffenbacher, PhD, a psychologist who specializes in anger management,

some people really are more "hotheaded" than others are; they get angry more easily and more
intensely than the average person does. There are also those who don't show their anger in loud
spectacular ways but are chronically irritable and grumpy. Easily angered people don't always
curse and throw things; sometimes they withdraw socially, sulk, or get physically ill.

People who are easily angered generally have what some psychologists call a low tolerance for
frustration, meaning simply that they feel that they should not have to be subjected to frustration,
inconvenience, or annoyance. They can't take things in stride, and they're particularly infuriated
if the situation seems somehow unjust: for example, being corrected for a minor mistake.

What makes these people this way? A number of things. One cause may be genetic or
physiological: There is evidence that some children are born irritable, touchy, and easily angered,
and that these signs are present from a very early age. Another may be sociocultural. Anger is
often regarded as negative; we're taught that it's all right to express anxiety, depression, or other
emotions but not to express anger. As a result, we don't learn how to handle it or channel it
constructively.

Research has also found that family background plays a role. Typically, people who are easily
angered come from families that are disruptive, chaotic, and not skilled at emotional
communications.

Is It Good To "Let it All Hang Out?"

Psychologists now say that this is a dangerous myth. Some people use this theory as a license to
hurt others. Research has found that "letting it rip" with anger actually escalates anger and
aggression and does nothing to help you (or the person you're angry with) resolve the situation.

It's best to find out what it is that triggers your anger, and then to develop strategies to keep those
triggers from tipping you over the edge.

Modern concept of
Anger managment
Relaxation

Simple relaxation tools, such as deep breathing and relaxing imagery, can help calm down angry
feelings. There are books and courses that can teach you relaxation techniques, and once you
learn the techniques, you can call upon them in any situation. If you are involved in a
relationship where both partners are hot-tempered, it might be a good idea for both of you to
learn these techniques.

Some simple steps you can try:

 Breathe deeply, from your diaphragm; breathing from your chest won't relax you. Picture
your breath coming up from your "gut."

 Slowly repeat a calm word or phrase such as "relax," "take it easy." Repeat it to yourself
while breathing deeply.

 Use imagery; visualize a relaxing experience, from either your memory or your
imagination.

 Nonstrenuous, slow yoga-like exercises can relax your muscles and make you feel much
calmer.

Practice these techniques daily. Learn to use them automatically when you're in a tense situation.

Cognitive Restructuring

Simply put, this means changing the way you think. Angry people tend to curse, swear, or speak
in highly colorful terms that reflect their inner thoughts. When you're angry, your thinking can
get very exaggerated and overly dramatic. Try replacing these thoughts with more rational ones.
For instance, instead of telling yourself, "oh, it's awful, it's terrible, everything's ruined," tell
yourself, "it's frustrating, and it's understandable that I'm upset about it, but it's not the end of the
world and getting angry is not going to fix it anyhow."

Be careful of words like "never" or "always" when talking about yourself or someone else.
"This !&*%@ machine never works," or "you're always forgetting things" are not just
inaccurate, they also serve to make you feel that your anger is justified and that there's no way to
solve the problem. They also alienate and humiliate people who might otherwise be willing to
work with you on a solution.

Remind yourself that getting angry is not going to fix anything, that it won't make you feel better
(and may actually make you feel worse).

Logic defeats anger, because anger, even when it's justified, can quickly become irrational. So
use cold hard logic on yourself. Remind yourself that the world is "not out to get you," you're
just experiencing some of the rough spots of daily life. Do this each time you feel anger getting
the best of you, and it'll help you get a more balanced perspective. Angry people tend to demand
things: fairness, appreciation, agreement, willingness to do things their way. Everyone wants
these things, and we are all hurt and disappointed when we don't get them, but angry people
demand them, and when their demands aren't met, their disappointment becomes anger. As part
of their cognitive restructuring, angry people need to become aware of their demanding nature
and translate their expectations into desires. In other words, saying, "I would like" something is
healthier than saying, "I demand" or "I must have" something. When you're unable to get what
you want, you will experience the normal reactions—frustration, disappointment, hurt—but not
anger. Some angry people use this anger as a way to avoid feeling hurt, but that doesn't mean the
hurt goes away.

Problem Solving

Sometimes, our anger and frustration are caused by very real and inescapable problems in our
lives. Not all anger is misplaced, and often it's a healthy, natural response to these difficulties.
There is also a cultural belief that every problem has a solution, and it adds to our frustration to
find out that this isn't always the case. The best attitude to bring to such a situation, then, is not to
focus on finding the solution, but rather on how you handle and face the problem.

Make a plan, and check your progress along the way. Resolve to give it your best, but also not to
punish yourself if an answer doesn't come right away. If you can approach it with your best
intentions and efforts and make a serious attempt to face it head-on, you will be less likely to
lose patience and fall into all-or-nothing thinking, even if the problem does not get solved right
away.

Better Communication

Angry people tend to jump to—and act on—conclusions, and some of those conclusions can be
very inaccurate. The first thing to do if you're in a heated discussion is slow down and think
through your responses. Don't say the first thing that comes into your head, but slow down and
think carefully about what you want to say. At the same time, listen carefully to what the other
person is saying and take your time before answering.

Listen, too, to what is underlying the anger. For instance, you like a certain amount of freedom
and personal space, and your "significant other" wants more connection and closeness. If he or
she starts complaining about your activities, don't retaliate by painting your partner as a jailer, a
warden, or an albatross around your neck.

It's natural to get defensive when you're criticized, but don't fight back. Instead, listen to what's
underlying the words: the message that this person might feel neglected and unloved. It may take
a lot of patient questioning on your part, and it may require some breathing space, but don't let
your anger—or a partner's—let a discussion spin out of control. Keeping your cool can keep the
situation from becoming a disastrous one.
Using Humor

"Silly humor" can help defuse rage in a number of ways. For one thing, it can help you get a
more balanced perspective. When you get angry and call someone a name or refer to them in
some imaginative phrase, stop and picture what that word would literally look like. If you're at
work and you think of a coworker as a "dirtbag" or a "single-cell life form," for example, picture
a large bag full of dirt (or an amoeba) sitting at your colleague's desk, talking on the phone,
going to meetings. Do this whenever a name comes into your head about another person. If you
can, draw a picture of what the actual thing might look like. This will take a lot of the edge off
your fury; and humor can always be relied on to help unknot a tense situation.

The underlying message of highly angry people, Dr. Deffenbacher says, is "things oughta go my
way!" Angry people tend to feel that they are morally right, that any blocking or changing of
their plans is an unbearable indignity and that they should NOT have to suffer this way. Maybe
other people do, but not them!

When you feel that urge, he suggests, picture yourself as a god or goddess, a supreme ruler, who
owns the streets and stores and office space, striding alone and having your way in all situations
while others defer to you. The more detail you can get into your imaginary scenes, the more
chances you have to realize that maybe you are being unreasonable; you'll also realize how
unimportant the things you're angry about really are. There are two cautions in using humor.
First, don't try to just "laugh off" your problems; rather, use humor to help yourself face them
more constructively. Second, don't give in to harsh, sarcastic humor; that's just another form of
unhealthy anger expression.

What these techniques have in common is a refusal to take yourself too seriously. Anger is a
serious emotion, but it's often accompanied by ideas that, if examined, can make you laugh.

Changing Your Environment

Sometimes it's our immediate surroundings that give us cause for irritation and fury. Problems
and responsibilities can weigh on you and make you feel angry at the "trap" you seem to have
fallen into and all the people and things that form that trap.

Give yourself a break. Make sure you have some "personal time" scheduled for times of the day
that you know are particularly stressful. One example is the working mother who has a standing
rule that when she comes home from work, for the first 15 minutes "nobody talks to Mom unless
the house is on fire." After this brief quiet time, she feels better prepared to handle demands from
her kids without blowing up at them.

Some Other Tips for Easing Up on Yourself

Timing: If you and your spouse tend to fight when you discuss things at night—perhaps you're
tired, or distracted, or maybe it's just habit—try changing the times when you talk about
important matters so these talks don't turn into arguments.
Avoidance: If your child's chaotic room makes you furious every time you walk by it, shut the
door. Don't make yourself look at what infuriates you. Don't say, "well, my child should clean up
the room so I won't have to be angry!" That's not the point. The point is to keep yourself calm.

Finding alternatives: If your daily commute through traffic leaves you in a state of rage and
frustration, give yourself a project—learn or map out a different route, one that's less congested
or more scenic. Or find another alternative, such as a bus or commuter train.

Article no. 3
Anger management refers to a process. It can help people identify stressors. People learn steps
to help them stay calm in anger management. They may then handle tense situations in a
constructive, positive way.

The purpose of anger management is to help a person decrease anger. It reduces the emotional
and physical arousal that anger can cause. It is generally impossible to avoid all people and
settings that incite anger. But a person may learn to control reactions and respond in a socially
appropriate manner. The support of a mental health professional may be helpful in this process.

Exploring the Roots of Anger

Many different events can make someone angry. These may include:

 Internal events such as perceived failures, injustices, or frustrations

 External events such as loss of property or privileges, teasing, or humiliation

Anger may result in externalizing behaviors. These can include verbal arguments and tantrums.
Anger can also cause internalizing behaviors. Internalizing behaviors can include sulking or
increased symptoms of depression. People may show anger through aggression. Aggression is
the biological function of anger. It is an evolutionary response that helps prepare people to fight
off threats.

Inappropriate displays of anger may mean a more serious mental health or emotional issue exists.
People who receive anger management therapy learn skills to slow their reaction to anger. This
can help them identify the reason for their feelings. The roots of anger may be buried in
emotional trauma, addiction, grief, or other issues. But a natural inclination may be to find
temporary relief in lashing out. This can obscure the true cause of the anger. If this is the case for
you, working with a therapist might be helpful.

History of Anger Management

Anger management dates back thousands of years in human history. Prominent figures in the
history of anger management include:

 Roman philosopher Lucius Annaeus Seneca (4 B.C.-65 A.D.)

 Greek physician and philosopher Aelius Galenus (129-216)
 Francis of Assisi (1181-1226)

These figures highlighted the importance of adjusting one’s perspective of events. They also
supported avoiding situations which could incite rage.

In modern times, trained psychologists have developed programs for people with anger issues.
These programs help people better control their emotions. Some of anger management’s major
modern-day contributors include: 

 Peter Stearns
 Raymond Novaco
 Howard Kassinove
 Raymond Chip Tafrate
 Louis Dundin
 Brad Bushman
 Michael Hoyt

How Anger Management Works

Anger management therapy provides a clear set of recovery guidelines. It gives the person in
treatment a controlled platform for the release of their emotions. At the same time, it aims to
achieve constructive responses, rather than destructive ones. People in therapy are encouraged to
examine what triggers their anger. They try to become aware of their emotions at each level of
arousal. People learn how to use those signs as a map to control their anger. 

In therapy, people gain insight into how their body responds to past and future events. They do
this by identifying the emotional reaction to a certain circumstance. Therapists also help people
notice anger responses that may be defense mechanisms for other concerns. These concerns
might be depression, anxiety, or other mental health issues.

Anger management therapy often helps people with anger issues. It may also help the people
who make up their social network. Uncontrollable anger may lead to harmful psychological and
physical conditions. Anger management helps to reduce and control anger. This allows people to
reduce stress. It can also lower the risk for serious health problems. These can include heart
disease and high blood pressure. 
The goal of anger management therapy is to teach people how to examine their triggers. It also
helps people adjust how they look at situations. Successful anger management therapy develops
healthy ways for people to express anger and frustration. Some techniques used in anger
management therapy include:

 Impulse control
 Self-awareness
 Meditation
 Frustration management (sometimes by writing in an anger diary)
 Breathing techniques
 Relaxation strategies

Anger management therapy may take place in one-on-one or group settings. Classes address
specific types of anger issues. These can include relationship issues, parenting, teens, and work-
related anger or rage. Sometimes people are court-ordered to attend an anger management class.
This can be a result of a domestic or legal issue. 

Therapy is available on a continuing basis. People interested in anger management may also take
a retreat or online course. Most anger management classes include homework assignments and
exercises. These strengthen the techniques learned in therapy. They also allow the person in
therapy to practice their new skills in real-life situations.

Court-Ordered Anger Management

The judicial system may mandate some people to complete an anger management course. These
people are typically convicted of criminal offenses. Offenses may include, but are not limited to:

 Disturbing the peace

 Damaging or destroying another person’s property
 Assault
 Battery
 Intimate partner violence (IPV)

Many court-approved agencies offer anger management programs. People convicted may also
take court-approved anger management classes online.

Who Offers Anger Management?

The National Anger Management Association (NAMA) provides anger management
certification. Specialists in the United States may receive this certification. NAMA trains
psychiatrists, psychologists, counselors, religious leaders, social workers, life coaches, and
educators. They seek to address the growing need for anger management services in
organizations, hospitals, schools, and communities. NAMA offers five distinct certifications.
University students may earn a student certification from NAMA. They can then offer teach in
their community. This is done with an authorized NAMA supervisor. Students can get a
recommendation from their NAMA supervisor. Doing so allows them to have their certification
upgraded once they graduate.

Who Can Benefit From Anger Management?

Anger management courses are beneficial for people in the fields of business or health care.
They also benefit people who are court-referred. Anger management may benefit anyone seeking
to improve their relationships with others. But this treatment may be particularly helpful for
certain social groups. These include:

 Violent offenders
 People with bullying behaviors
 People affected by behavioral changes associated with traumatic brain injury (TBI)
 People with behavioral changes associated with posttraumatic stress (PTSD)
 People experiencing substance dependency or undergoing recovery
 People with cognitive or mental health issues that make it difficult to control anger

Limitations of Anger Management

Anger management therapy may not be effective with people who do not recognize they have
anger issues. People with severe learning disabilities may have some difficulty responding to
anger treatments. These treatments are sometimes based on principles of cognitive behavioral
therapy (CBT). People with other mental health issues may need to address these underlying
problems first. Doing so may make future anger management more effective.

References:

1. American Psychological Association. (n.d.). Controlling anger before it controls you.

Retrieved from http://www.apa.org/topics/anger/control.aspx
2. Awalt, A. M., Reilly, P. M., & Shopshire, M. S. (1997). The angry patient: an
intervention for managing anger in substance abuse treatment. Journal of Psychoactive
Drugs [Abstract], 29(4), 353-358. http://www.ncbi.nlm.nih.gov/pubmed/9460029
3. Baguley, I.  J., Doyle, M., McCarthy, K., Nott, M. T., Onus, M., & Walker, A. J. (2010).
Effectiveness of a group anger management programme after severe traumatic brain
injury. Brain Injury, 24(3), 517-524

Article no 4
Anger Management in the Quran
As humans we go through many emotions that we feel unable to control. Anger is one of them
and the strongest one too. Fortunately, for us, Allah has told us in the Quran how to deal with it.
That is why the Quran as a source of information that will help us lead an Islamic life, is so very
important. The Quran is a full guide that helps you even with your feelings, how much more
amazing can it get? You want to learn how to manage your anger, read the Quran. Learn from
the word of Allah.

The only way to manage your anger is to show restrain in your reaction towards the offender.
One of you has to show restrain to diffuse the situation and that someone can be you.  Allah has
advised us to repress our anger in all situations, no matter how testing they are. He has
mentioned this specifically in the Quran when He says, “Those who spend (in Allah’s Cause) in
prosperity and in adversity, who repress anger, and who pardon men; verily, Allah loves Al-
Muhsinoon (the good-doers).” [Quran: Surah Al-e-Imran, Ayat 133-134]. What greater
achievement can we have than the love of Allah and as they say being in His good books.

Repressing anger kills the situation that can get ugly very soon and that is why Allah has
prescribed it for us. Allah has mentioned repressing anger and forgiveness again and again in the
Quran by giving examples of his Prophets as well. Allah says in the Quran “Prophet Ibrahim's
(PBUH) father said to him: "I will surely stone you, so avoid me a prolonged time." [Surat
Maryam: 46) He (PBUH) responded: "Peace be upon you." [Surat Maryam: 47].

Such a simple diffusing answer. The control of anger is palpable and nothing but blessings come
out of the Prophet’s mouth. Another such incident about controlling anger is mentioned in the
life of the Holy Prophet (PBUH) when a man came to the Prophet Mohammad (PBUH) with the
killer of his relative. The Prophet (PBUH) said: Pardon him. But the man refused. The Prophet
(PBUH) said: Take the blood money. But the man refused. The Prophet (PBUH) said: Go and
kill him, for you are like him. At this the man let him go.

Other places anger management has been mentioned in the Quran are numerous. Allah says,
“When they get angry, they forgive. [Surah Al-Shurah:37] So let us restrain our anger and not
utter anything which cannot be taken back.  Let us all read the Quran and follow the Quran’s
teachings and be better Muslims in our daily lives. What better a teacher than Allah Himself,
guiding us to the right path through His own words.

Article no 5
Medical causes

Drug addiction, alcoholism, a mental disability, biochemical changes and PTSD can all lead to a
person committing an aggressive act against another person. Not having sufficient skills on how
to handle oneself when faced with aggression can lead to very undesirable outcomes. These
factors are typically associated with a heightened chance of anger, but there are other, less-
known factors that can lead to people acting in a negative way. Prolonged or intense anger and
frustration contributes to physical conditions such as headaches, digestive problems, high blood
pressure and heart disease. Problems dealing with angry feelings may be linked to psychological
disorders such as anxiety or depression. Angry outbursts can be a way of trying to cope with
unhappiness or depression.

Migraines: Frequent migraine can be associated with levels of aggression and the need for anger
management. A 2013 study examined migraines and its association with anger problems in
young children (m = 11.2 years of age). The patients in the study were split into low migraine
attack frequency (AF), intermediate AF, high frequency, and chronic migraine AF. The tendency
for a participant to inhibit their anger and not lash out was found more in children with higher
AF. Children that qualified for low migraine AF actually had more anger expression

Psychological causes

Psychological factors such as stress, abuse, poor social or familial situations, and poverty can be
linked to anger problems. Without proper anger management, individuals may be more prone to
violence They also may have increased stress levels, which can have both mental and physical
symptoms if not taken care of sooner rather than later. Thankfully, there are many different
methods of treatment that can help an individual control and cope with their anger.

Trauma

A history of trauma can result in increased anger. Anger is not associated with aggression in all
individuals with symptoms of PTSD. Sexual trauma is particularly correlated with anger, as well
as childhood trauma since more often than not, they either didn’t know what was going on and/or
didn’t have any control over what was going on. It is important to recognize and validate trauma,
rather than ignoring it and having their symptoms worsen.

Types of treatment
Some effective anger management techniques include relaxation techniques, monitored breathing
exercises, cognitive restructuring and imagery (e.g. Stosny's Healing imagery Explain oneself
emphatically what and why it makes you respond angrily Apply kindness and compassion to self
Love oneself Solving the co-morbid problems phases), problem solving, improving
communication strategies and interpersonal skills (DEAR MAN & GIVE). Below are specific
types of anger management treatment approaches supported by empirical studies. Several of the
studies examined used self-report, which some psychologists feel could be a limitation for
results. People do not want others to think of them as angry individuals, so their answers could
be changed to fit how society wants them to behave.[citation needed]
Prevention and Relationship Enhancement Program

The Prevention and Relationship Enhancement Program (PREP) is a program that was used in a
study consisting of Air Force families. The families were assigned to either a traditional multi-
couple group format or a self-directed book version focusing on relationship satisfaction and
anger management skills. There was a significant main effect for time related to both relationship
satisfaction (pretest M = 49.8, SD = 17.6; post-test M = 53.8, SD = 17.6, F(1, 76) = 6.91, p < .
01), and anger management skills, (pretest M = 32.2, SD = 4.2; post-test M = 34.6, SD = 4.0,
F(1, 74) = 31.79, p < .001).

The self-directed book version did not show as positive of results. Improving a couple's anger
management skills can be a vital step in ensuring there are no violent outbreaks throughout the
relationship.

Cognitive behavioral therapy

The use of cognitive behavioral therapy (CBT) is frequent in anger management treatment. By
trying to get a patient to open up about their emotions and feelings and being driven to
accomplish a specific task (in this case controlling anger), a person is cognitively motivated to
use positive skills towards their behavior.

Studies show using a mix of CBT as well as other therapies on the participants/clients increased
the effective usage of the anger management techniques and that they also felt more in control of
their own anger. Personal changes like these can lead to less aggression and fewer violent acts.
The use of play therapy with this is also found efficient in tackling anger issues among children

Positive mentalization and personal development

This is a style that is commonly used in elementary schools for students expressing anger
outbursts. Researchers who have looked into the reason for young student anger have found that
one common reason could be the inability to adjust socially. Students that were selected for this
study received a daily one-hour session throughout one week of school. The researchers of the
mentalization program educated children through group therapy in positive psychology and tried
to do activities that put the child in a happy mood while interacting. At the end of the week,
research showed that there was a negative correlation between anger and social adjustment. This
process lowered the overall anger levels of the students involved in social adjustment deficits.

Use of personal development (PD) led to higher views of themselves and more positive self-
esteem. Aggression has been shown to be a result of poor self-worth as well as thinking that
those around us do not care or support us, so this PD is vital in helping change a person's self-
perception

Anger journaling
See also: Journal therapy and Writing therapy
Understanding one's own emotions can be a crucial piece of learning how to deal with anger.
Children who wrote down their negative emotions in an "anger diary" actually ended up
improving their emotional understanding, which in turn led to less aggression. When it comes to
dealing with their emotions, children show the ability to learn best by seeing direct examples of
instances that led to certain levels of anger. By seeing the reasons why they got angry, they can
in the future try to avoid those actions or be prepared for the feeling they experience if they do
find themselves doing something that typically results in them being angry.

There is not sufficient evidence of this needing to be implemented in elementary schools, but this
activity is a common tool used in therapies, so it could lead to children writing down their
negative feelings and anger and help them to re-evaluate their position and take personal time to
cool down instead of lashing out and doing aggressive actions in person.

Other evidence-based approaches

Anger management interventions are based in cognitive behavioral techniques and follow in a
three-step process. First, the client learns to identify situations that can potentially trigger the
feeling of anger. A situation that elicits anger is often referred to as an anger cue. If a potential
trigger can be avoided, the individual can not only avoid unwanted outbursts, but also avoid
internal conflict. Often anger occurs through automatic thought and irrational beliefs, these pose
a problem for treatment because the patient may respond too quickly to change the thought or
behavior. Wright, Day, & Howells referred to this phenomenon as the "hijacking of the cognitive
system by the emotional system" Second, relaxation techniques are taught as appropriate
responses to the identified situations. Common techniques include regulating breathing and
physically removing themselves from the situation. Finally, role-play is used to practice the
application of the learned techniques for future encounters with anger-inducing situations in the
individual's life. The end result of repetition is an automatic response of learned beneficial
techniques. Modifications of each general step result in distinctive programs. Additionally,
different fields of psychology will change aspects of the above three-step process, which is
primarily based in cognitive-behavioral therapy. Group, family, and relaxation only therapies
each contribute to the wider range of available anger management programs.

Relaxation therapy can reduce cognition and motivations to act out, and through relaxation,
clients gain coping skills to better manage their anger. This therapy addresses various aspects of
anger such as physiological, cognitive, behavioral, and social. These aspects combined are what
make relaxation an effective treatment for anger.[26] Mindfulness attempts to teach clients
acceptance of bodily sensations and emotions. Mindfulness originated in Eastern spiritual
traditions that are practiced through meditation. A two-prong component of mindfulness
includes: self-regulation and orientation toward the present moment. The center of this therapy
technique is experiencing the present moment in a non-judgmental manner that is reflective of
meditation. In practice, clients observe breathing, sitting and walking during meditations. The
goal is for clients to understand that his or her thoughts of anger are merely thoughts rather than
reality. Mindfulness is also a technique used in the relaxation approach because the technique
halts physiological arousal.An example of this is Meditation on the Soles of the Feet (SoF) which
has been shown to help persons with mild intellectual disability decrease aggressive behavior by
mindfully focusing on the soles of their feet.
Rational emotive behavior therapy explains anger through the client's beliefs and emotion, rather
than the event itself. The concept involves clients interpreting events in a rational manner in
order to avoid irrational thoughts that lead to anger. Delayed reaction technique is when clients
attempt to uncover what is making them angry before acting out on their anger. This allows them
to have time to change what is making them angry and increase time before their response; this
encourages thought on a more rational level. In addition, clients are also encouraged to avoid
demands in an anti-oppressive order to avoid anger. An example of a demand placed on a client
may be that, "I have to have this done by my standards". Research is starting to show that the
better individuals understand what anger management is and how it can help them personally and
in relationships, aggressive actions are less likely to occur.

Anger treatments' success rates can be difficult to estimate because excessive, severe anger is not
a recognized disorder in the Diagnostic and Statistical Manual of Mental Disorders. This manual
is used as a reference for mental health professionals. Some research does exist on comparing
various treatments for anger, but they also describe methodological difficulties in making
accurate comparisons. The best practice for anger treatment is to use multiple techniques rather
than a single technique.The relaxation approach had the highest success rate as a standalone
treatment. The effectiveness of the CBT-based anger management therapies has been evaluated
by a number of meta-analyses. In a 1998 meta-analysis with 50 studies and 1640 individuals,
measures of anger and aggression were used to compare the effects of the anger management
intervention with no treatment. A significant effect for anger management was found with a 67%
chance of improvement for individuals having received the anger management as compared to
the individuals without the therapy In addition, a 2009 meta-analysis compared psychological
treatments for anger across 96 studies. After an average of 8 sessions, a significant improvement
in anger reduction resulted Overall, the completion of an anger management program is likely to
result in long-lasting positive chan ges in behavior. Successful interventions can result in not
only a reduction of the outward display of aggression, but also a decrease in the internal level of
anger.

Medication

As anger is a psychological concern, treating with medication is a secondary line of approach.

However, if there is a medical reason for an anger response certain psychotropic medications are
prescribed by doctors to complement the psychotherapy intervention. Medications include
Antidepressants, Anti-psychotics, Anti-seizure and Beta blockers. These drugs specifically do
not target anger directly, but they have a calming outcome that can support control of rage and
negative feeling. Antidepressants may have a particular role when anger is a manifestation of
depression. Anger attacks are found in 40% of those with major depressive disorder with 64–
71% of cases responding to an SSRI such as fluoxetine.

Valerian roots and saffron threads are herbal supplements that supposedly help in lowering stress
and promotes calm feelings. Passionflower and chamomile are generally consumed in tea for
supporting mood by reducing anxiety

Affected populations
Adults

One motivation for seeking anger management can be career-related. As both a preventative and
corrective tool, anger management is available to help individuals cope with potentially anger-
inducing aspects of their jobs. One such situation applies to caretakers of individuals with mental
illness. The daily stress combined with slow or no progress with the people under their care can
create a high level of frustration. Skills training for caretakers of relatives with dementia has
been developed to help cope with these feelings of frustration in a positive manner.

Anger management is also beneficial in law enforcement. The role of police officers is to protect
civilians, however, conflicts between the police and the general public can develop. The goal of
anger management would be to reduce such occurrences like police brutality from negatively
impacting the relationship between law enforcement and citizens. Anger management programs
tailored towards this goal could orient themselves towards these means by focusing on conflict
resolution and including specific law enforcement scenarios in the training. This need was
noticed by Novaco, who originally designed an intervention for anger management based on
cognitive behavioral therapy, resulting in a specialized skills training program for law
enforcement. Couples also in the brink of dissolution of their marriage need to understand what
to do about intimate partner violence, and the more knowledgeable the individuals are on how to
manage their anger, the better prepared they are when confronted with a problem with another
person.

Children and adolescents

The ability for young children to understand their emotions and how to react in certain situations
can greatly increase their chance of expressing themselves in an appropriate manner. A 2010
study from the Journal of Applied School Psychology looked at four 4th grade boys who took
part in different activities with the school psychologist, ranging from how to deal with emotions
to practicing anger reduction strategies. They found a positive correlation between partaking in
these meetings and less anger expressing in a multitude of locations (school, home, etc.)

Anger management programs with a cognitive-behavioral basis have been modified for children
and adolescents. There are three common types of CBT aimed at the youth. First, life skills
development (communication, empathy, assertiveness, etc.) uses modeling to teach appropriate
reactions to anger. Second, effective education focuses on identifying the feelings of anger and
relaxation. Finally, problem solving conveys a view of cause and effect for situations as an
alternative to anger. A wide range of methods can be used to convey these three components,
with both age and severity being important factors. For younger children, involvement can be
increased by presenting anger management in more of a fun format with educational games and
activities being available. For adolescents, group therapy can be an effective form given the
resemblance to the individual's natural social environment. The severity of expressed anger
issues often relates to the intensity of the subsequent anger management program. A few violent
outbursts in a classroom setting could result in several sessions with the school's counselor.
However, more severe juvenile delinquency could result in court-mandated anger management
sessions in a juvenile correctional facility.
The effectiveness of anger management has been studied in children and adolescents for the
purpose of evaluating existing programs and designing more effective programs. In a meta-
analyses of 40 studies, an overall effect size of 0.67 was found for CBT anger management
treatment, suggesting anger management as a legitimate approach to problematic levels of anger.
Skills development (0.79) and problem solving (0.67) both had a higher impact than affective
education (0.36). This was believed to be due to behavioral aspects being more easily conveyed
than cognitive for children. The true value from early interventions aimed at youths comes from
the preventative aspect. Curbing negative behaviors early in life could lead to a more positive
outlook as an adult.

Individuals with intellectual disabilities

Main article: Intellectual disabilities

Individuals with intellectual disabilities can struggle with managing anger. When faced with
aggression from individuals with an intellectual disability, caretakers often employ a
combination of four different strategies. Depending on both the setting and individual, the
following strategies for aggression minimization present in different ways.

1. Reactive strategies – Aim to minimize impact of overtly aggressive behavior by using established
protocols. Ex. Enforced isolation after the start of a violent outburst.
2. Ecological interventions – Attempt to reduce aggression level by changing an aspect of the
environment for a more calming effect. Ex. Reducing ambient noise to lower irritation.
3. Contingency management – Focuses on modifying behavior through a combination of
reinforcement and punishment. Ex. Using a token economy to enforce rules concerning
behavior.
4. Positive programming – Teaches positive reaction skills as an alternative to aggression. Ex.
Anger management with a CBT background.

The need for anger management is also evident in situations where individuals with intellectual
disabilities are prescribed psychotropic medication as the result of aggressive or self-injurious
behavior. The medication's role as a chemical restraint does not help modify the underlying
cause of aggression. Sedation is best used as an emergency measure with skills training as a
long-term solution to decreasing the overall rate of violent incidents. In a meta-analysis
reviewing 80 studies, behavioral-based interventions were found to be generally effective in
modifying behavior. Additionally, cognitive behavioral therapy as administered by lay therapists
was found to be effective, which supports the feasibility of such anger management programs.

This is a group that a majority of the population might not associate with having AM problems,
but research shows over half of the population of Americans with intellectual disabilities
displays violent and aggressive actions somewhat regularly. People with a learning disability
tend to express anger and aggression to even those who help them on a daily basis. Adults with
intellectual disabilities are at high risk of acting aggressive and being sent to clinics due to their
actions.

The "theory of the mind" approach states that people with anger management problems tend to
be unsteady mentally and are not able to internalize any blame for their actions. One of the main
reasons for anger outbursts is externalizing blame and having a quick impulse to lash out. These
individuals need to have a better understanding of what their actions mean and that they should
understand that blaming themselves for problems can sometimes be the right thing to do.

Violent criminals
Main article: Violence

One study found that offenders who were currently in high-security hospitals that went through a
self-report 20 class training program actually had very positive results. Results of the self-report
showed a decrease in aggression and a lack of responding when angry. There were two issues to
keep in mind though; a hospital setting and a setting in which the researchers did not want to
provoke much anger due to the instability of the patients.

In one meta-analysis study composed of studies completed from 1979 to 2010, school-aged
children who were identified as having aggressive personalities were given several different
anger management classes. Overall, results showed slightly positive results for children receiving
the classes (less aggression). The courses aimed at reducing negative emotions in the children
and trying to help them with self-control. While no overarching conclusions could be made,
researchers state that children going through anger management courses are more prepared to
combat their anger internally and less likely to act out.

Substance abusers
Main article: Substance abuse

There is no statistical information that shows people who substance abuse also have high rates of
aggressive actions. However, researchers believe this is a group of people that should be studied
due to their questionable decision-making and typically unstable mental health. Substance
abusers could benefit from anger management to prevent potential aggression.

Post-traumatic stress disorder (PTSD) individuals

Main article: Posttraumatic stress disorder

This group can benefit from extended CBT dealing with anger management issues. One study
dealing with n= 86 war veterans found that during the 12 sessions of training, anger traits slightly
dropped as well as small reductions in expressing anger. Research also indicates that their
antisocial personality traits upon return can put them behind in society, so finding the right anger
management courses is of vital importance. There were not significant enough findings from this
study to definitely recommend veterans with PTSD to use CBT anger management courses.

People with traumatic brain injuries

Main article: Traumatic brain injury

People with a traumatic brain injury (TBI) can display impulsive, aggressive and dangerous
actions. A study in the Brain Injury showed that one way to prevent such actions is a
community-based treatment of people with TBI. Results indicated that the need to lash out
diminished after the 12-week program, and a series of post-treatment testing showed a decline in
self-reported frequency of angry actions. Other specific results included: significant decreases in
the frequency of experiencing angry feelings and the frequency of outward expression of anger
as well as significant increases in the frequency of controlling feelings of anger.

Associated people
Seneca
Main article: Seneca the Younger

One of the first people to study anger and the control of anger was the Roman philosopher
Seneca. He studied anger during his lifetime, c. 4 BC – AD 65, and from his experiences and
observations he formulated ways to control anger. This could be considered an early form of
anger management. Seneca noted the importance of how to avoid becoming angry, how to quit
being angry, and how to deal with anger in other people. Before him, Athenodorus Cananites (74
BC – 7 AD) counseled Octavian to recite the alphabet before acting in anger

Another theorist who came after Seneca was Galen, a Roman era philosopher, who built on the
work of Seneca to formulate new ideas in the area of anger management. Galen stresses the
importance of a mentor to help deal with excess anger.

Peter Stearns
Main article: Peter Stearns

Sir Peter Stearns played an important part in researching the differences in anger between
genders. Stearns concluded that there are similarities between male and females experience of
anger. June Crawford came up with an opposing idea about how the two genders deal with anger.
Her research concluded that men and women deal with anger by different means.

Raymond Novaco

Works from Raymond Novaco in the 1970s have contributed to many of the recent ideas on the
management of anger. These ideas have led to the implementation of different anger
management programs. Novaco stressed the importance of looking at the situations that led up to
the anger in order to have control over the anger. He stated that anger is an emotional response to
situations, and that anger occurs in three modalities, either cognitive, somaticaffective or
behavioral. After discovering the anger, there should be discussion and self-examination in order
to relieve the anger. This process was thought to help the client identify the situations that lead to
anger and deal with the anger depending on the step that the anger is occurring in. The client is
able to use different relaxation skills to reduce their anger before it advances.

Benefits
The benefits of undergoing anger management brings around the successful reduction in anger
and violent outbursts. Personal relationships that have been previously strained by a high level of
aggression may undergo improvement. Professionally, workplace relationships have a similar
outcome that are beneficial to an individual's career and personal sense of satisfaction. Legally,
continued attendance to anger management programs, mandated or not, can be seen as a sign of
good faith. For incarcerated individuals, an earlier parole time can be the result of good behavior
learned from anger management classes. From an emotional standpoint, reducing the internal
level of anger results in a decrease in stress and an increase in overall happiness as a result.

From a medical standpoint, physical illnesses also improve from positive emotional and
behavioral changes. Anger management style and overall level of anger has been associated with
both acute and chronic pain sensitivity. Blood pressure is another physiological aspect effected
by anger, with increased levels of anger being correlated with higher blood pressure. The
implications of an effect on blood pressure for overall health is made evident by the link between
high blood pressure and the increased risk of cardiovascular disease. An increase in the immune
system's efficacy has also been observed as a result of the increased level of relaxation.[6
Successful anger management could also lead to an overall longer life span due to the decrease in
reckless behavior and violent altercations.

Impediments
There are a number of factors that can lower the probability of a successful anger management
intervention. One such obstacle is the level of the individual's motivation. Overall low readiness
is an impediment to the effectiveness of anger management due to the lower attendance rates and
negative effect on the therapeutic alliance. Involuntary assignment to an anger management
program, for example court mandated sessions, will result in a lower average motivation level
than voluntary admission. In one study with incarcerated inmates, there was a correlation found
between individual readiness and improvement.

Additionally, given the component of anger as a social construct, difficulty with communication
between cultures can serve as another impediment. What is deemed an appropriate expression of
anger is culturally dependent. Therefore, a mismatch between client and therapist could result in
a misunderstanding as to the end goal of the program. For example, a client could only wish to
decrease physical violence, while the therapist aims to decrease both verbal and physical
outbursts. Gender-dependent expectations of anger expression can contribute as well to societal
standards. The same violent outburst for a man and woman is subject to different interpretations
due to anger being seen as more permissible in males.

The cost of taking anger management could also be a significant obstacle if the person does not
have health insurance. The time required for anger management depends on the program.
Weekly one-hour sessions with eight to 12 sessions per program are common, but a single
intensive all-day session variety exists as well. The monetary cost can amount to $90–$120 per
session for general therapy, or much higher fees for specialized coaching. The availability of
anger management programs locally can be problematic for more isolated areas, creating an
additional cost for travel. However, online options can follow the same structure as an in-person
intervention with similar outcomes.
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