Anger Management Activities

In the 2003 film "Anger Management", Dr. Buddy Rydell (played by Jack Nicholson) reminds his patient, "Temper's the one thing you can't get rid of by losing it." In real life, such aphorisms do little to alleviate anger. Luckily, there are some concrete steps people can take to control impulsive and extreme anger.

Function

• In order to determine which anger management activities are most effective, it is key to understand the causes of anger. There are four primary factors that trigger extreme anger. One factor is biology--those who are quick to anger may have an instinctive response to what they perceive as a threat. Another issue is life experience, which can create an increased amount of triggers for frustration and aggression. Another cause is mistaken perception. People who struggle with anger assume things about their environment and the people in it that may not be true. The final factor is miscommunication. Anger can be a quick and extreme response to a situation that can be better resolved through diplomatic discussion. The key is learning how to talk with someone in a non-confrontational way.

Identification

• The pivotal anger management activity is identifying the beginning sparks of anger. In a group counseling environment, a moderator may ask people to identify if they feel angry, with whom they are angry and any simmering grudges they have. Someone may respond by identifying angry feelings toward someone else in the group. The two people agree to discuss the anger without interruption or jumping to conclusions. The goal is to voice hurt feelings, resolve the issue causing them and leave the anger behind. Working toward resolution in a safe environment such as group counseling is an ideal anger management activity.

Types

• There are diverse types of anger and various anger management activities that can best address them. Repressed anger may require an intense physical activity to release long-held frustration. Screaming to loud music, hitting a punching bag or jumping on a trampoline may help alleviate the anger. Fresh anger is an immediate response to a current situation. The ideal activity for this type of anger is to analyze your triggers and identify them as part of a cycle. Write a list of these triggers and learn to deal with them when they begin before you are at the point of explosion. Do what it takes to transcend a trigger situation. Change your environment, visualize a positive thought or take deep breaths.

Effects

• One of the ideal effects of anger management activities is that the person not only learns self-soothing techniques but also that he suffers less bouts with anger. People can accomplish this best with the aid of a counselor or support group. Doing so allows people to realize they are not alone in their suffering and that many people struggle with anger and successfully find activities that manage and alleviate it. Counseling also gives a formal place for celebrating the successful meeting of short-term goals in the battle against anger.

Warning

• Anger management is not one-size-fits-all. A key problem with some anger management activities is that they place people in uncomfortable or unfamiliar situations which in and of itself is a trigger. People need to find an environment and a situation with which they are comfortable and work to challenge themselves from there. Doing so means that person will ultimately be more successful in transferring anger management activities to the realm of real life.