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Anger management Q&As

Published by Bupa's health information team, September 2008.

Answers to questions about anger management

This section contains answers to common questions about this topic. Questions have been suggested by health professionals, website feedback and requests via email.

 

Can exercise help to control my anger?

Yes. Negative emotions such as anger are often related to feelings of frustration and stress. Physical activity is a very effective method of relieving these feelings.

Explanation

Physical activity helps to reduce the feelings that make you angry, such as frustration and stress. It does this by increasing the amount of hormones (endorphins) in your body that improve your mood. This makes you feel better about yourself and improves your state of mind. This is particularly important if you have low self-esteem and confidence.

Performing 30 minutes of moderate intensity exercise at least five times a week can improve your psychological well being and help control anger. Moderate exercise needs to be intense enough to make you feel short of breath and warm, and to raise your heart rate. If you haven't been physically active for a while, then you may need professional supervision. Most fitness centres can give advice and devise a programme to meet your needs. If you're unsure, get advice from your GP.

If you find exercise a chore, choose an activity that you enjoy, such as swimming, cycling or dancing. You may find group exercises and competitive sports more rewarding as they can help form new friendships. Resistance exercises, such as weight lifting, can boost your self-esteem and improve your self-image.

Further information

Sources

  • The Mind guide to physical activity. Mind, 2006. www.mind.org.uk
  • Stress. Mental Health Foundation. www.mentalhealth.org.uk, accessed 23 June 2008
  • At least five a week. Department of Health. www.dh.gov.uk, accessed 23 June 2008
  • Davies A, Blakeley A, Kidd C. Human Physiology. London: Harcourt Publishers, 2001
  • How to deal with anger. Mind, 2006. www.mind.org.uk
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How can I control my anger at work?

If you find yourself getting angry at work it could have a negative effect on both yourself and your colleagues. There are several methods you can use to help reduce stress levels and control your anger.

Explanation

Feeling angry at work can be caused by stress and tension in your job. Factors such as a pressurised environment, long working hours and a degree of responsibility can make you more likely to have high stress levels. This can result in loss of temper and control when it all becomes too much. If you can't manage your anger effectively, it can lead to violent outbursts and aggression, which will have a negative effect on your relationship with your colleagues.

If you find yourself getting stressed and frustrated at work follow the tips below.

  • Organise your workload. You could try making a list of things you need to complete during the day.
  • Prioritise your workload and tackle one task at a time.
  • Take a break and go for a walk or get a drink of water.
  • Try breathing exercises to help you relax.
  • Tell your manager or work colleague how you're feeling. This will help you to release tension by talking.

You may feel you need more help if you have already tried to solve your work-related anger and it remains an issue for you. Some workplaces have occupational health staff who can give you more information, or you may prefer to see your GP. You could also benefit from time management, goal setting, problem solving or assertiveness courses.

Further information

  • Mind (National Association for Mental Health)
    0845 766 0163
    www.mind.org.uk

Sources

  • How to restrain your violent impulses. Mind, 2006. www.mind.org.uk
  • Snashall D. ABC of Work Related Disorders. London: BMJ Publishing Group, 1997
  • Mind troubleshooters: stress. Mind, 2006. www.mind.org.uk
  • Mind guide to relaxation. Mind, 2006. www.mind.org.uk
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I have heard that cognitive behavioural therapy (CBT) can help with anger management. How long does it last?

There is no standard course of therapy. The number of treatment sessions you have will depend on the problems you're facing and how you want to do the course of treatment.

Explanation

If you plan to have face-to-face meetings with a therapist, you will usually see him or her for five and 20 treatment sessions either weekly or fortnightly. Each session will last between 30 and 60 minutes. Completion of the course will depend on your commitment and active involvement in the therapy.

During your first session the therapist will listen to you talk about your problems and try to find out what is making you angry. This will help to give a better idea of the number of sessions you will need. The therapist will also ensure that each session is well structured to make use of the time efficiently.

You may prefer to learn CBT techniques at home rather than seeing a therapist. Several computer programs and self-help books are available to help you apply the training. You may find this is more time efficient as it's readily available and you can access the information at home.

Further information

  • Mind (National Association for Mental Health)
    0845 766 0163
    www.mind.org.uk

Sources

  • Cognitive behavioural therapy (CBT). Royal College of Psychiatrists. www.rcpsych.ac.uk, accessed 25 June 2008
  • Cognitive and behavioural therapy (CBT) for people with depression and anxiety. Department of Health, 2007. www.dh.gov.uk
  • Making sense of cognitive behavioural therapy. Mind, 2007. www.mind.org.uk
  • Computerised cognitive behaviour therapy for depression and anxiety. National Institute for Health and Excellence (NICE), 2006. www.nice.org.uk
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This information was published by Bupa's health information team and is based on reputable sources of medical evidence. It has been peer reviewed by Bupa doctors. The content is intended for general information only and does not replace the need for personal advice from a qualified health professional.

Publication date: September 2008

 

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