Cognitive–behavioral therapy (CBT) has been found to be an effective, time-limited treatment for anger problems. Four types of CBT interventions, theoretically unified by principles of social learning theory, are most often used when treating anger management problems:

• Relaxation training targets emotional and physiological components of anger.

• Cognitive interventions target cognitive processes such as building awareness of cues and triggers, hostile appraisals and attributions, maladaptive beliefs, and inflammatory thinking. (The manual uses the term “trigger” because it will be a familiar concept to group members who have gone through substance use disorder treatment. The term “trigger” is not meant to convey that anger is an automatic response that cannot be controlled.)

• Communication skills interventions target strengthening assertiveness and conflict resolution skills.

• Combined interventions integrate two or more CBT interventions and target multiple response domains.

Theoretically, the more techniques and interventions an individual has in his or her anger control plan, the better equipped he or she will be to manage anger in response to anger-provoking events.

Behavioral Techniques for Anger Management

• Train yourself to recognize visual and auditory signs that signal to stop anger: Whether a red string on your wrist or a code word – recognize these when you are in an angry state as triggers to calm down.

• Find Alternative channels to channel anger into: It can help to express anger in a way that does not cause harm to others, such as tearing a newspaper, crushing ice cubes over a sink, or punching or screaming into a pillow. If physical outlets are effective in managing your anger, then it is important to find a safe, consistent way to channel it, such as using a punching bag

• Create Distractions: Distraction techniques, such as dancing to energetic music, taking a relaxing shower, or building, fixing, writing, or drawing, can provide distance from the issue.

• Breathing Techniques: Focus on each breath as it moves in and out, and try to spend more time exhaling than inhaling, ensuring a deep, slow inhale.

• Easing Physical Tension: Try tensing each part of the body for a count of 10, then releasing it. It could be helpful to start at the bottom (the muscles in the feet) and systematically work your way up to the head, involving each key muscle group.

• Mindfulness: Meditation is one example of a mindfulness technique, and these can help shift the mind away from anger during triggering situations, especially after consistent practice.

• Exercise: Physical activity is a great way to use up excess adrenaline. A brisk run or walk, or combat sports such as boxing or martial arts can be useful outlets for aggressive or confrontational feelings.