Anger Management Sydney

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What Is Anger?

Anger is a normal human emotion that can take different forms, ranging from irritation to intense rage. It’s a normal human emotion, and it’s normal to feel angry from time to time. It can help us get motivated or take action about something that matters to us. But when anger is very intense or happens a lot, it can cause problems for our relationships, our physical health, and even our mental health.

a women needing anger management in Sydney

Symptoms of Anger

When you are angry, your body produces the hormones adrenaline and noradrenaline. Basically, this is the ‘fight or flight’ response of the body. Your heart beats faster and it’s harder for you to breathe. You sweat, feel hot and flushed, feel pressure in your head and may feel your muscles tensing with tightness in part such as your chest.

What Causes Anger

It is common for people to feel angry when they think they have been treated unfairly if they feel humiliated, or when their social status has been threatened.

You may well find that you become angry when you are in certain situations, such as when you feel resentful and overwhelmed.

Anger can be a symptom of mental health conditions like borderline personality disorder (BPD), intermittent explosive disorder, depression, or oppositional defiant disorder. It is not considered a mental health condition on its own.

How To Control Anger

It’s possible to express your anger assertively without causing negative outcomes. Other people may not be responsible for making you angry, but you can choose how you react. If you recognize the physical signs of anger, you can learn ways to calm down before you lose control.

When you lose control, it’s hard to stop and think. By practising these techniques beforehand, you’ll have some resources in order to better cope in difficult situations.

Find Out The Things That Trigger Your Anger

When you become aware of your physical warning signs of anger (those listed above), you can take a step back from the situation and consider your feelings. If they’re valid, acknowledge them as such. However, if they aren’t, try to see things from another angle. 

If you discover something that makes you very angry, try to trace it back to what set you off, after the fact. Then try meditating on what it was exactly that caused you to feel emotions with such intensity. Then, if you find the reason, next time that situation arises you can identify what is happening easier, which may help lessen the intensity of the anger since you have a better understanding.

Remove Yourself From The Situation

If you are feeling upset, it is useful to take some time to calm down. This gives you a chance to collect your thoughts and get a clearer perspective on what’s happening. It can be helpful to leave the situation you are in, if possible, and take a moment to let your head cool so you can reassess things.

Abdominal Breathing

A well-known therapy technique to reduce anxiety, stress and anger is called abdominal breathing. It involves taking a large deep breath into the bottom of your lungs whilst counting to four. Then holding the breath and counting for another four seconds. And then exhaling for four more seconds. Then repeat until you feel calmer.

Use Mindfulness

Acknowledge the situation and your response to it by trying to witness everything that is happening around you and your response to it. Recognise that you are angry, which is ok and that you will calm down again.

Distract Yourself

When you recognise your emotions are intense, distract yourself with any activity that you can. This could incluse going outside for a walk, exercise, speak to a friend, listen to some music, pat your dog. Do anything that will distract you from the situation and the feelings of anger and let yourself calm down.

a man after anger management counselling in Sydney

Read more information about anger here.

Out Of Control Anger

There are ways to show your anger that can be hurtful to others and yourself. Expressing your anger in ways that can lead to violence or angry behaviour like yelling, throwing things, hitting things or people, or storming out can cause many negative results.

Below are some signs that anger might be an issue that is not in control:

  • Trouble with controlling behaviour when angry, either verbal or physical
  • Have regret afterwards of doing or saying something out of anger
  • Becoming violent or abusive when angry
  • Having people point out your behaviour that has been a result of anger
  • Anger has caused issues in relationships between family or friends, or colleagues at work
  • Anger has been a cause for you not getting the outcomes you would like in life. Perhaps you have alienated people or lost job or relationship opportunities

When anger gets out of control it can have a corrosive effect on our lives. It can damage relationships, opportunities and things we value if it isn’t kept under wraps. In addition, it can have effects on our health and can affect the lives of others in a negative way.

Anger Management In Sydney Or Online

Face to face anger management psychologist sydney or online.

A powerful way to get a handle on your anger is to see a GP or mental health expert like an anger management psychologist. One of the ways that anger is managed is with Cognitive Behavioural Therapy (CBT). It is a scientifically proven method that is effective in treating anger issues. 

If you are looking for anger management in Sydney, feel free to reach out to us. We are clinical psychologists in North Sydney who offer anger management using CBT. Get in touch for in-person and online sessions.

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