Anger Management Therapy in Philadelphia: Recently you've recognized that your anger is no longer manageable, and acting on your irritability seems like the only way you can cope.
When you get upset, do you shut down? Become emotionally unreachable? Acted passive-aggressively? Have you ever felt overwhelmed by your thoughts and not been able to shake it? Are your friends and family scared of you when you get upset? Do you intimidate other people? Have you ever broken things out of frustration? Or hit someone?
Anger is a normal, healthy emotion. In fact, anger is a universal feeling. However, when anger feels out of control, it can become emotionally damaging and / or destructive. Uncontrolled anger can lead to problems at home, in the office, or in relationships.
There are two primary ways to think of anger
- Anger can be thought of as an aggressive response to negative feelings. Taking an aggressive posture allows one to defend themselves from others. Other people tend to notice anger and react.
- Anger can be thought of as a “secondhand emotion” because it is preceded by other feelings of hurt and emotional pain.
Anger is often considered to be out of control when it is used to demean others, intimidate others, or destroy others. When one expresses anger, common sense boundaries are required. Expressing unfiltered anger is limited. The recipient of the anger, must be able to hear the message. Too much unfiltered anger and the recipient then must become focused on his / her own safety as opposed to resolving the problem.
Typically, people cope with anger in one of the following three ways. .
- The person identifies their feelings, makes his or her needs known, provides the recipient with a way to meet their needs, and respects the others person boundaries. In others refrains from pushing or becoming mean.
- The person holds in their anger, redirects their negative energy and simply stops thinking about it. This style can come out as passive-aggressive, critical of others, hostile, cynical, or demeaning.
- The person self-soothes, calms themselves down, controls their outward behavior. This, while very effective risks having the anger turned inward – otherwise thought of as depression.
Out of control anger typically occurs when all three approaches fail. Developing anger management skills will help you cope with the emotional feelings / physiological responses of anger (increased heart rate, etc). Anger management skills consists of learning how to redirect your immediate energy, identifying good timing to express ones anger, developing relaxation methods, deep breathing, imagery, cognitive restructuring, developing problem solving skills, communication techniques, diffusing the situation with humor or sometimes becoming aware enough to simply change ones environment.
Below you will find all the tips written on this topic. For more specific browsing, see the "now browsing" section on the left side of the page.
Communication with your partner can be a struggle at any stage in your relationship. The following 5 steps provide you with an overview of effective strategies to improve your communication with you partner now.
A gratitude tree, is a self help exercise designed to teach people the art of positive thinking.
A summary of our anger management program.
This tip is designed to explore three different styles of communication, the payoffs and effects of each, and provide some tips for becoming more assertive.
Learn how to effectively communicate to your partner, friends, or family, without the use of blame or attacking messages. These steps will help you be heard, rather than lead you to arguing about the insignificant details.
This is an overview of Common Cognitive Distortions. Cognitive Distortions tend to occur when we are stuck in our negative thinking. These types of thoughts are especially common for individuals struggling with anxiety or depression. Take a look over the list to see if you can connect with any of the definitions or examples. It is possible to have more than one cognitive distortion at a time.
Recognize and cope with a passive aggressive partner: learning to read between the lines. A tip geared for women.
Creating positive affirmations to combat anxiety.
In order to effectively express yourself and to address conflict, there are six basic steps to follow in order to successfully confront conflict with a friend, loved one, partner, etc. Read the following examples to learn how to apply these 6 steps and how to develop your own sentences.
Working through your anger after a loss.
A walk-through guide to have a conversation to assert boundaries.
Hidden hostility: uncovering passive-aggression.
This tip will help explain how someone gets diagnosed with a personality disorder and what that can mean and look like for their life and relationships.
Technique for improving ones self image uncovering the subconscios thought .
Improving Relationships - requires taking action. How to take the initiative.
It's always good to strive for more, but sometimes when we have too many or too high of expectations, they can create rigid thinking of what's "supposed to be." Sometimes having no expectations can lead to the best results.
Technique for letting go of perfectionism.
Develop an anxiety workbook to release anxiety. This book can be modified to release anger, depression etc.
Positive Thinking to Counteract Low Self Esteem.
Strategies for Processing Emotions.
Have you often heard various types of words to describe therapy? Have you wondered if there's even a difference between Counseling and Psychotherapy? There's many different labels for psychotherapy, and there are many different labels for the psychotherapist. Keep reading to find out the difference.
It is common for new clients to question the purpose or necessity in exploring their family history, but exploring our past can help us gain a better understanding about ourselves and how we behave today.
Short statements you can practice to use in the moment to set boundaries.
How a spiritual connection can facilitate your healing process.
This tip enlightens readers on the DSM-IV-TR criteria for BPD, and explains the basic thoughts, feelings, and behaviors associated with the disorder. Also included is some references for treatment.
Have you wondered if your loyalties to loved ones and friends have been borderline codependent? Have you been called codependent, but you're still not sure what it is? Read this tip to gain understanding on the typical behaviors of someone who struggles with codependency.