Improve Your Anger, Be Calm, and Relax with Dr. D’Arienzo and his Licensed Anger Management Specialists
We are the world’s source for anger management training and learning about anger issues.
Many of us would benefit from anger management training or simple reminders in how to better manage our anger. Anger is a natural emotion that impacts us all. All of us may go into periods of our lives when we have anger issues. However, some of us are especially prone to having consistent difficulty in managing our anger due to chronic stress, health problems, depression, anxiety, perfectionism, skewed expectations, low frustration tolerance, or just a general lack of emotional management skills. Further, some of us had parents who expressed anger inappropriately and, now as adults, we find ourselves acting in the same manner as our parents.
Most people seeking help for anger management seek help at the request of a loved one, a friend, a colleague, or a supervisor. Anger is typically not something we address until it has caused us significant problems. If you think you have anger issues, don’t wait to get help until it is too late.
We offer anger management training for anger issues by telephone, face to face, and by Skype utilizing cognitive behavioral therapy methods that are empirically based and found to be very effective.
Anger management training is referred to as anger management class, anger management counseling, and anger management therapy. You will likely receive the same skill building opportunities to learn to better manage your anger as long as the firm or person you are receiving anger management is well credential. It’s important to check references before embarking upon treatment with an anger specialist, as it is typically expensive and something not directly covered by most insurance providers.
Six Effective Anger Management Tips for Those with Anger Issues from Dr. D’Arienzo
Slow down and look at the big picture. It is unlikely that what you are upset about truly has a significant impact on your life beyond the current moment. Slow down and ask yourself, “Is this about my ego?”, “I am needlessly in a hurry?” “Is my behavior or attitude going to hurt the people I love or possibly myself in the event I elicit retaliation?”
Do not express your views when you are angry! When we are angry, physiologically we are in a state of flight or flight and are no longer using our brain parts that are responsible for restraint, filtering, and complex cognitive processes. Instead we are reacting using our animal instinctual parts in order to survive the perceived threat. We create problems for ourselves when we are angry, or scared for that matter, and there is actually no real threat to our survival. For that reason, when we are angry, we must learn to calm down before we act or speak. Remember, there is a reason that psychologists recommend that parents do not spank there children when they are angry as the parent will inevitably spank the child too hard. There are several cognitive and behavioral processes to learn in order to find calmness when angered so we can remain assertive and protect ourselves while being tactful.
Burn off steam with exercise.Exercise is so important for our many health systems including our cognitive, emotional, and behavioral systems. Personally, it is truly difficult for me to get angry or upset at my child, spouse, or coworker after I’ve run five miles. With exercise, it seams that life’s concerns roll past us much easier. Certainly, you may not have time to exercise at the moment of anger, by you will likely have the opportunity to pause and take a walk (or do some push ups if you are so inclined) which will give you some time to relieve some steam and determine better what to say or do.
Give yourself a break, take a time out, or count to 10…or to 60. A time out can be taken at the moment of anger or when you feel yourself getting worked up. Timeouts are not just for little people but for adults too. I consider an adults timeout to be more similar to the practice of mindfulness, which is giving ourselves a chance to slow down and focus on our senses, feelings, and thoughts in a nonjudgmental way. In English, this means slowing down and meticulously experiencing what is in front of us allowing any negative emotions to be experienced and then pass. There is a great deal of new research supporting the practice of mindfulness being an effective method in reducing anger.
Practice relaxation techniques daily and at the time of increasing anger. In addition to exercise, the physical techniques to manage anger are diaphragmatic breathing and progressive muscle relaxation. Diaphragmatic breathing is meditative or parasympathetic breathing where you fill your tummy slowly as you inhale breathing in through your nose and expelling air slowing through your mouth. Progressive muscle relaxation is tightening and relaxing various muscle groups in the body with the intent of the person learning where areas are tense as well as how to reduce tension in certain areas of the body. Both of these techniques work well together. I typically recommend people change the way they breath as well as how their body reacts to anger and stress.
Explore potential solutions to the problem.Remember, there are usually a multitude of solutions to a single problem, and being angry is not going to fix the problem. Ask yourself the following questions. How else you can I solve the issue? How can I be better prepared next time? Will showing anger fix the problem? Is there anything I need to do differently? Is it really fair to be angry at the other person? Was I expecting to much and can I teach them so we are not faced the the same issue again? I find that most often our anger is the result of mistaken expectations or assumptions and that is up to us to change them as well as about ability to better manager ourselves.
We provide Court Referred Online Anger Management Courses for clients in the following states:
Alabama, Alaska, Arizona, Arkansas, California, Colorado, Connecticut, Delaware, Florida, Georgia, Hawaii, Idaho, Illinois, Indiana, Iowa, Kansas, Kentucky, Louisiana, Maine, Maryland, Massachusetts, Michigan, Minnesota, Mississippi, Missouri, Montana, Nebraska, Nevada, New Hampshire, New Jersey, New Mexico, New York, North Carolina, North Dakota, Ohio, Oklahoma, Oregon, Pennsylvania, Rhode Island, South Carolina, South Dakota, Tennessee, Texas, Utah, Vermont, Virginia, Washington, West Virginia, Wisconsin, Wyoming.
Clients have also taken our online anger management courses in the following countries outside the United States that was court referred:
Australia, New Zealand, England, Canada, and Hong Kong (China)
Dr. D'Arienzo, Jacksonville Psychologist, facilitated an excellent professional develop workshop last week with the Myers Briggs (MBTI) for our faculty and administrators. We are looking forward to his next professional development training session with us! I would highly recommend him to any organization wanting this training.