


Why it's done


Some signs that you need help controlling your anger include:

  • Regularly feeling that you have to hold in your anger
  • Persistent negative thinking and focusing on negative experiences
  • Constant feelings of irritation, impatience and hostility
  • Frequent arguments with others that escalate frustrations
  • Threats of violence against people or property
  • Avoiding situations because of anxiety or depression about anger outbursts

How you prepare

Learning behavioral skills is an essential part of anger management. 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.


  • Ask your primary care doctor or mental health professional for a referral to a program or counselor.
  • Search trustworthy online sites for resources, such as blogs, support groups or books.

What you can expect

Here's what you can expect from anger management education or counseling.

Anger management classes or counseling

Anger management classes or counseling for anger management can be done in a group or one-on-one with your partner or someone else. The setting, length and number of sessions vary, depending on the program or counselor and your needs. Anger management courses or counseling can be brief or last for weeks or months.

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. Recognizing and managing these warning signs early is an important step in controlling your anger. Pay attention to and make a list of:

  • Physical signs that your feelings of anger are rising — for example, sleeping poorly, clenching your jaw, a racing heart or driving too fast

During anger management sessions



  • Manage factors that may make you more likely to get angry, such as improving sleep so you're not tired and keeping stress low by using stress management skills
  • Calm yourself down when you begin to feel upset, for example, by using relaxation skills or taking a break
  • Communicate effectively to defuse anger and resolve conflicts



Anger management can help you:

  • Prevent psychological and social problems linked to anger. Examples include depression, problems at work, legal difficulties and troubled relationships.
  • Help avoid addictive escapes. People who always feel angry may turn to alcohol, drugs or food to decrease feelings of anger. Instead, you can use anger management techniques to keep your cool and maintain control, without adding an additional problem to your life.