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Anger Management: What are the effective techniques to control anger?

Anger is a natural emotion that everyone experiences. However, when anger becomes uncontrollable, it can lead to negative consequences, such as damaged relationships, poor work performance, and even legal issues. One of the best ways to tackle anger management issues is talk therapy. Talk therapy, such as cognitive behavioral therapy, will help you to learn what things, people and situations trigger you, what are the best coping strategies for anger management and how to channel your negative and angry feelings in healthier ways.

During anger management counseling, therapists will identify the thought patterns, challenge the same and replace them with more affirmative and adaptive thoughts. In this blog, we have shared some CBT-backed tips for anger management. Read to know more.

Identify Triggers
One of the first steps in dealing with anger is identifying the situations or people that trigger you. Remember to journal your anger episodes to know the root causes and understand the patterns. Once triggers have been identified, strategies to manage should be implemented.

Challenge Negative Thoughts
Negative thoughts can contribute to anger as they amplify negative emotions. In CBT, individuals learn to identify negative thought patterns and challenge them. This may involve asking questions such as “Is this thought accurate?” or “What evidence supports this thought?” By challenging negative thoughts, individuals can learn to think more positively, thus reducing their anger.

Relaxation Techniques
Relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation, can help people with anger to calm their minds and body when angry. 

Communication Skills
Poor communication can lead to misunderstandings and conflicts, which can trigger anger. Effective communication skills, such as active listening, assertiveness, and problem-solving, should be included. These skills can help individuals express their needs and feelings in a constructive manner, thus avoiding anger bursts. 

Behavioral Activation
Engaging in activities that bring joy can reduce stress and make us feel better emotionally. So, one should engage in activities that one enjoys, such as hobbies or spending time with loved ones.

When feeling angry, taking a time-out can be an effective technique to calm down. This may involve stepping away from the situation for a few minutes and taking deep breaths. Time-outs can help people avoid behaving impulsively and make them aware of their thoughts and help them to take rational actions.

Other CBT techniques include cognitive restructuring, problem-solving approaches, behavioral rehearsal, and assertive communication, among others.


CBT for anger management can be a highly effective form of therapy for individuals struggling with controlling their anger. If you are unable to control or manage anger, we can help with talk therapy.

The clinicians at Scarborough Psychology Clinic are highly trained, licensed, and experienced in CBT and other therapy approaches. You can contact us and schedule an appointment with one of our clinicians. We offer both in-person and virtual appointments. Click here to know more.