Therapy for Anger ControlHow Counseling Can Help You Manage Anger

Why therapy for anger control matters

Anger is an emotional reaction that occurs when you feel threatened. It’s a natural response, and it isn’t necessarily bad. It can prepare you to face a threat, such as defending yourself or others. Or it can alert you to an unmet need, unfair treatment, or deeper issues, such as depression and anxiety.

However, out-of-control anger is unhealthy and can lead to behaviors that are self-destructive and harmful to those around you. You might lash out at the wrong people, physically or emotionally hurting those you love. Perhaps you regularly overreact, and your fits of rage leave you socially isolated and at risk of health issues like high blood pressure.

Or maybe your anger takes on a quieter form. You might internalize your emotions, and your resentment builds. Then, you become passive-aggressive, giving others the silent treatment or “forgetting” to do things you said you’d do. Anger can also grow into hostility, a persistent desire to cause harm, and to see the suffering of others.

Everyone gets angry at times, but some people struggle more with controlling their emotions. Maybe you’ve already tried self-soothing steps, such as breathing exercises and journaling, and have seen little to no progress. Know there’s no shame in reaching out to a mental health expert for guidance and support. Therapy may be the key to managing those intense feelings.

Understanding the causes and triggers of anger

Certain situations can cause anger. For instance, you might feel your character is being attacked or your self-esteem is hurt by a coworker’s insult. Witnessing injustice or experiencing unfair treatment can also evoke anger. Or you might feel angry when another person oversteps your boundaries, such as pressuring you to do things you don’t want to do. In these cases, anger can motivate you to stand up for yourself or others.

Anger might also have deeper roots than what’s happening in the present. Past trauma, such as childhood violence or experiences in war, can make your nervous system feel stuck on high alert. You might go through your days feeling on edge and ready to burst.

Psychologically, cognitive distortions—patterns of negative thinking—can increase your anger. You may have a habit of catastrophizing or engaging in all-or-nothing thinking, which can lead to high stress and constant feelings of frustration. For instance, you just can’t seem to stop thinking about how someone may eventually betray you.

Your levels of anger can also be influenced by your personality. Some people may be more prone to perceiving threats and experiencing intense anger than others. This can be at least partially based on genetics.

Therapy approaches for anger control

A therapist can use multiple approaches to help you understand and manage your anger. Some common therapy approaches include:

Cognitive behavioral therapy (CBT). A 2018 review found that CBT was the most commonly used therapeutic approach for addressing anger and aggression. It involves identifying and challenging the negative thoughts that influence your anger. For example, you might reframe the negative thought, “My partner is intentionally ignoring me,” with “Maybe they’re distracted or didn’t hear me.”

Dialectical behavior therapy (DBT). DBT focuses on building four areas: emotion regulation, distress tolerance, interpersonal skills, and mindfulness. This therapy approach was originally developed to help people manage symptoms of borderline personality disorder. However, because it addresses impulsivity and intense emotions, it can also help you control your temper. Findings from a 2022 systematic review back up its effectiveness in anger management.

Acceptance and commitment therapy (ACT). ACT involves accepting your feelings and responding thoughtfully and in a way that aligns with your core values, such as empathy or patience. One 2021 study found that people were less impulsive and spent less time angrily ruminating after undergoing ACT.

Psychodynamic therapy. Psychodynamic therapy involves self-exploration and self-reflection. It can help you consider how past events, unconscious thoughts, and unconscious feelings contribute to your anger. Once you understand the underlying causes of anger, you can work on healthier ways of expressing your feelings and managing emotions.

A mental health professional may also employ other approaches, such as internal family systems therapy and mindfulness therapy. Rather than relying entirely on a single type of therapy, many therapists bring together aspects of multiple approaches. For instance, psychodynamic techniques may provide insight into your behavioral patterns, and then CBT can be used to help you adopt healthier habits.

What happens in therapy for anger management

The exact structure, timeline, and practices covered in your therapy sessions will depend on your specific needs, the therapist, and their chosen approach. However, some common steps of anger management therapy include:

Initial assessment. You and your therapist will explore your past anger issues. For instance, you might share early childhood experiences that involved emotional outbursts or passive-aggressive behavior in previous relationships. Your therapist will also consider the role that co-occurring conditions, such as trauma, substance use disorder, or mood disorders, play in your anger issues.

Goal setting. Part of the early sessions will likely involve envisioning what you want your life to look like. Perhaps you would like to replace uncontrolled outbursts with calmer yet assertive communication. Or maybe your goal is to reduce self-destructive behaviors, like throwing things when you feel overwhelmed, and find self-soothing techniques.

Psychoeducation. This could involve learning about the roots of anger, how it can feel throughout the body, and healthy and unhealthy ways to express it.

Skill development. You’ll learn common anger management skills, such as:

• “Retreat, rethink, respond,” a framework to replace impulsive behavior with more thoughtful action
• 7/11 technique, a breath-based relaxation practice
• Cognitive restructuring, a strategy for identifying and replacing negative thoughts

Skill practice. You might use role-playing exercises to practice the skills you’ve learned. For example, the therapist might work with you to simulate a frustrating real-world scenario so that you can try out the cognitive restructuring steps.

How to choose a therapist for anger control

When searching for a therapist who can help you manage your anger, keep the following steps in mind.

Consider specializations. To start with, narrow your search to therapists who specialize in anger management or emotional regulation. Look for providers who have experience in some of the approaches listed above, such as CBT or DBT. They likely have tailored strategies and plenty of insight that you’ll find helpful as you aim to manage your emotions better. If you’re looking through a directory of providers, you can filter your options using a search setting. You could also reach out to individual providers and ask questions like “Have you treated anger issues before?” or “How does your approach help with emotional regulation?”

Check credentials. You want to ensure your therapist is licensed and certified by professional organizations and that they’re qualified to guide you on your mental health journey. You’ll likely come across care titles, such as licensed psychologist, clinical social worker, and licensed marriage and family therapist. Not every provider will offer the same type of support and guidance, so don’t hesitate to ask about their background experience.

Decide between teletherapy and in-person sessions. Some people prefer in-person therapy because face-to-face interactions feel more natural and engaging to them. In-person appointments also allow you to be in a space that feels comfortable, private, and distraction-free. On the other hand, teletherapy can be a more convenient option if you have a busy schedule, can’t travel to appointments, or want access to a broader range of mental health professionals. If teletherapy is the path for you, explore our list of the best online therapy options.

Decide between group and individual therapy. You can choose to either address anger issues by working one-on-one with a provider or participate in group sessions. Consider your comfort level and goals. Perhaps you want to connect with others who have similar struggles, or maybe you’d like to keep things more private and confide only in a trusted therapist. A hybrid approach—some one-on-one sessions and some group sessions—might also be an option.

Finding the right therapist might require some trial and error. However, once you connect with a mental health professional you feel comfortable with, you’ll be on your way to healthier habits and a calmer mind.

Last updated or reviewed on November 6, 2025