The Eight Tools of Anger Control
It seems that anger is everywhere in our society. One just has to read the newspaper
daily or watch the evening news to conclude that controlling one's angry feelings
is a major challenge for many adults, teens, and children.
Uncontrolled anger is a major factor in domestic violence and spousal abuse, in
aggressive driving violations, in workplace rudeness and disruption, and in marital
conflicts and family fights. Several large and respected studies have shown that
one-third of couples studied at least one incident of domestic violence during the
course of their marriage. The same study found that about 1,500,000 children per
year are severely assaulted (kicked, punched, beaten up, burned) in their homes.
Managing angry feelings requires mastering specific thought and action skills and
then practicing these skills on a daily basis. The costs to persons who do not learn
how to regulate their negative emotions are high and include increased risk of relapse,
loss of relationships, conflicts at work, loss of respect in the eyes of loved ones,
and lowering of self-esteem.
A particularly high cost of anger is on your children. The effect of children witnessing
extreme conflict in the home can be devastatingly more harmful most of the time
than a parental divorce. It is estimated that between 2.3 million and 10 million
children are exposed to intimate partner violence each year in the United States
Although many adults believe that they have protected their children from exposure
to domestic violence, 80-90% of children in those homes can give detailed descriptions
of the violence experienced in their families.
What is Anger?
We view angry feelings as a normal emotional reaction to frustration in our everyday
world. It is natural to become angry when we have a goal and this goal is blocked
in some way. Anger isn't just one emotion, but a family of emotions that are related
to each other both in our brains and in our behavior. People often give a variety
of names to their angry feelings, which range from mild irritation to rage.
Once anger begins, it generates changes in our expressions, our faces, our voice,
and changes in the way we think. It also creates impulses to action. In fact, the
purpose of emotions such as anger is to organize and mobilize all of our bodily
systems to respond to our environment in some way.
Anger, like all emotions, is regulated by that section of our brain called the limbic
system (located in our mid brains beyond our inner ear) Emotional memories
are stored in the amygdala and other structures which are located in this
You may experience anger now in your life which may actually be caused by a mixture
of what is triggering it now and experiences you have had in the past—even
if you don't remember them. This "old anger" is activated by your brain in its attempt
to protect you even though the original danger is no longer present.
It is up to the thinking part of the brain, our frontal lobes, to find a way to
deal with the angry feelings the amygdala and other brain structures have set in
motion. Fortunately, as thinking human beings we have the unique ability among mammals
to have choices regarding how we will deal with our feelings.
Our Model of Anger Management
In our view, anger management is NOT about never getting angry—that would
be an impossible and ridiculous goal because angry feelings are "hard-wired" in
your brain and probably serve a protective and survival function.
Rather, anger management is about learning how to regulate and express those natural
angry feelings in a way that makes you a more effective human being. Persons who
manage their anger well have better relationships, better health, and more occupational
success than those who manage their anger poorly. They also get more of their needs
met without antagonizing loved ones or colleagues.
Learning to manage anger involves mastering the eight tools of anger control that
we have found to be highly effective in our local anger management classes. This
model of anger management is not therapy and does not dwell on the past or the underlying
reasons for anger. Rather, our approach is psycho-educational, skill-building, and
practical drawing on recent research and findings in neuroscience, marriage/relationships,
stress management, and the emerging science of happiness and optimism.
The Eight Tools of Anger Control
Tool 1 - Recognize Stress
Stress and anger tend to go hand and hand. The higher one's stress level, the easier
it is to allow our anger to get out of control. It is a challenge for most of us
to manage our stress levels in a complex world with many demands and expectations.
Learning stress management techniques us an effective way to reduce the physical,
behavioral, and emotional problems caused by too much stress.
Stress is often the trigger that takes us from feeling peaceful to experiencing
uncomfortable angry feelings in many common life situations. Whether the stressor
is external or internal, scientists have discovered that the major systems of the
body work together to provide one of the human organism's most powerful and sophisticated
defenses; the stress response which you may know better as "fight-or-flight". Before
your stress response turns into anger or aggression, use stress management strategies
to get it under control.
Tool 2 - Develop Empathy
Have you ever been in a restaurant and noticed that the customers at the table next
to you were speaking louder than anyone else? It was as if they had no idea that
they were being so loud and intrusive to the rest of the patrons. This lack of awareness
is often a sign of not being emotionally or socially alert. Or, have you ever been
in a situation where you tried to express your feelings and it backfired in some
Some of us are very good at knowing how we feel and expressing it, while others
struggle to do so. It is crucial to express emotion in order to relate to those
around us. Our ability to know how we are feeling as well as our ability to accurately
sense the feelings of those around us help us make positive connections with others.
This characteristic is often called "empathy."
To empathize is to see with the eyes of another, to hear with the ears of another,
and to feel with the heart of another. Lack of empathy leads to poor communication
and a failing to understand others. To manage anger, it often helps to see our anger
as a combination of other people's behavior and our lack of empathy toward them
or their situation.
Tool 3 - Respond Instead of React
Many times we become angry because we find people and situations that literally
"push our buttons", and we react just like a juke box that automatically
pulls down a record and starts playing when you make a selection. Rather than reacting
to anger triggers in this fashion, you can learn to choose how to deal with frustrating
situations—to respond rather than automatically react like that juke box.
There are many advantages to learning to how be more flexible in dealing with the
stresses and frustrations of life. At the top of the list is a sense of empowerment.
It just feels good and powerful to know that you are in charge of your response,
rather than being controlled by other people or circumstances. Many people notice
their anger level going down as their feeling of empowerment goes up.
Tool 4 - Change That Conversation With Yourself
"For some reason whenever I get upset I am always putting myself down"
said one woman in an anger management class. "Even my friends tell me I am
just too hard on myself", she said. When I get upset, I will often say things
like, "I'm such a loser", or, "if I don't make it on time, everyone
will think I'm a jerk", the woman explained. "Sometimes I even tell myself
that I am worthless and stupid when I make mistakes."
A crucial tool in dealing with angry feelings is that of challenging that conversation
with yourself. Like the woman described above, you are constantly telling yourself
all kinds of things which cause you to have certain feelings or emotions—even
though you may not realize it. Learning to change that "self-talk" empowers
you to deal with anger more effectively in terms of how strongly you feel the anger,
how long you hold onto your anger, and how you express your anger.
Tool 5 - Communicate Assertively
Good communication skills are an essential ingredient to anger management because
poor communication causes untold emotional hurt, misunderstandings, and conflict.
Words are powerful, but the message we convey to others is even more powerful and
often determines how people respond to us and how we feel toward them.
Anger expressed toward others is often a misguided way of communicating a feeling
we have or a need that is not being satisfied by other people or situations. Assertive
communication—as distinct from aggressive communication is a set of skills
to honestly and effectively communicate how you feel and how you are responding
to things without getting angry or hostile about it.
Tool 6 - Adjust Expectations
Have you ever been told your expectations are too high? Anger and stress can often
be caused when our expectations are too far apart from what is realistic to achieve.
In other words, anger is often triggered by a discrepancy between what we expect
and what we get.
Learning to adjust those expectations—sometimes upward and other times downward—can
help us cope with difficult situations or people, or even cope with ourselves. In
marriage, research shows that much anger is caused by trying to solve problems which
are unsolvable and perpetual. Successful couples learn to live with each other around
these issues rather than getting angry about them.
Tool 7 - Forgive But Don't Forget!
Anger is often the result of grievances we hold toward other people or situations,
usually because of our perception and feeling of having been wronged by them in
some way. Resentment is a form of anger that does more damage to the holder than
the offender. Holding a grudge is letting the offender live rent free in your head.
Making the decision to "let go" (while still protecting ourselves) is
often a process of forgiveness—or at least acceptance—and is a major
step toward anger control.
Tool 8 - Retreat and Think Things Over!
Jim and Mary Jones loved each other deeply, but often went into horrific verbal
battles over any number of issues. However, they were unable to give each other
"space" during an argument insisting they solve the issue immediately.
Even worse, Mary often physically blocked Jim from leaving and would follow him
from room to room demanding discussion. Needless to say, this is a dangerous practice
as it can escalate levels of anger even further and cause partners to do and say
things they don't really mean and may later regret!
Research shows that we are pretty much incapable of resolving conflicts or thinking
rationally in an argument when our stress level reaches a certain point. To avoid
losing control either physically or verbally, it is often best to take a temporary
"time-out"—and leave. This tool of anger management works much better
if (a) you commit to return within a reasonable amount of time to work things out,
and (2) you work on your "self-talk" while trying to cool down.
Tony Fiore, Ph.D, is a practicing psychologist and anger management
trainer in Southern California. He can be reached at 714-771-0378, on the web at
www.angercoach.com or by email: [email protected]. He publishes a free monthly newsletter "Taming the
Anger Bee", and is also co-author of "Anger Management For The Twenty-First
Century" which explains the eight tools in much more detail.
Century Anger Management (www.centuryangermanagement.com)
provides certification training for anger management professionals.