Anger Management Treatment Programs
- A therapist leads traditional anger management programs, both group and one-on-one forms. These therapists are experts in a broad range of techniques to help control emotions, and can help you find the techniques that work best for you. It is important to choose a therapist with special training in anger management and who is certified by the state he is working in.
- Classes vary widely in both length and content. Some classes are as short as a weekend seminar, while others stretch over several weeks and even months. Some of the shorter classes are geared toward a more specific goal, such as controlling your temper in the workplace. Others are directed at a specific segment of society, a couples workshop, for example. Classes generally include class discussion and other participation opportunities and homework to supplement the information you learn.
- Many people to seek ways to learn about controlling their emotions on their own, using the Internet or books. Internet programs tend to be more complex. They often include message boards and other ways to communicate with peers as well as support by phone, text messaging and email.
- According to Harry Mills, Ph.D., the most effective anger management programs are those that take place over time and include a peer support group, but effectiveness also largely depends on the person. A program that lasts a longer period of time is more effective than a weekend seminar because it gives you more chances to reinforce the information.
It normally takes eight to 10 therapy sessions but can take several months to see the effects of an anger management program. You can make a program more effective by not skipping sessions, doing any homework that is asked of you, and taking the lessons seriously. - Look at several factors when choosing an anger management program. Consider your needs first. Some people need serious help and should stick with a trained therapist, while others are simply seeking self-improvement. For this group checking out a book at the library may do the trick.
Your comfort level with other people is also something to think about. People who are not comfortable with strangers may do better with a one-on-one or self-guided method.
Cost and time constraints may also be an issue. Books are generally the least expensive, while extensive classes and therapy can cost hundreds of dollars. - Regardless of the type of program you choose, you can expect to learn ways to control your anger. Shorter programs usually focus on one or just a few techniques, while longer programs give a more rounded approach and teach several techniques to manage and control your anger. Common techniques include breathing and meditation exercises, healthy and proper ways to release anger, communication skills and cognitive reconstruction. The term "cognitive reconstruction" means learning to look at situations that make you mad from a different perspective.