CBT Techniques For Effective Anger Management

CBT Techniques For Effective
Anger Management
Insights from Harley Street psychologist …
Dr Vanessa Ruspoli
Anger is one of the most powerful
emotions you can have. If managed
well, it can enable us to maintain self-­respect
and achieve great things. But
when we are unable to control our
anger, it can become very destructive
to us and our relationships. CBT helps
people get to grips with their anger.
Find The Source
• CBT can help you discover the source of your anger, and really get to the root of the problem.
This source will fuel your anger, and its intensity will lessen once you find out what the real problem is.
Dr Vanessa Ruspoli | Harley Street Psychology | www.dr-­‐ruspoli.com | (+44) 7747-­‐ 777361

Calm Your Emotions
• CBT will teach you how to manage the thoughts that trigger what can feel like overwhelming
anger. You may get angry when you’re upset, but can learn to channel the emotions in a healthier way.
Replace Your Reactions
• It is important to recognise that anger is a normal human emotion, and to be accepting when
anger is there. It is our reactions that that are the issue. Replacing unhelpful, angry reactions with clear
and effective communication is a good CBT technique that will enhance your relationships with others
and improve your overall wellbeing, as anger can have a hugely negative impact on your health.
Dr Vanessa Ruspoli | Harley Street Psychology | www.dr-­‐ruspoli.com | (+44) 7747-­‐ 777361

Channel The Power
• The power in your anger is actually a positive thing, and CBT will teach you how to channel it
towards more productive things in your life. Maybe this could be a sport that you can channel that
unused, pent up energy into, or a creative hobby that channels emotional energy better.
Express Yourself Differently
• In CBT, you can learn a range of anger management techniques that will help you to express
yourself differently. You will be able to communicate with others more assertively, without losing
control of your emotions.
Learn Natural Responses
• CBT will take you on the road to discovering what natural anger responses to situations are like.
You will learn how your feelings, needs and boundaries are important and valid, and that it is possible to
stand up for yourself in a more positive and constructive way.
Dr Vanessa Ruspoli | Harley Street Psychology | www.dr-­‐ruspoli.com | (+44) 7747-­‐ 777361

Change Your Point Of View
• CBT therapists will often use a technique where you look at the other person’s point of view,
and a more open minded perspective on things that you might not have considered before. Then you
can focus on the solution rather than the problem.
Pros And Cons
• Weighing up the pros and cons is another favored CBT technique. Looking at the repercussions
of your anger, and whether the effects are positive or negative, or if they achieve the outcome you are
seeking, may convince you to act differently when you’re angry.
Acknowledge Your Anger
• One of the first CBT techniques you may come across in therapy is the acknowledgement of your
anger. Realising the extent of your unresolved anger, understanding why you’re so angry, and trying to
slow your reactions to trigger situations are great tools to reduce angry impulses.
Appreciate Your Friends And Family
• Learning to appreciate those around you could be one of the very best CBT techniques. Taking
some time to show some appreciation to those who have stuck by you through your anger is a great way
to combat anger in the future. Cultivating a regular practice of making gratitude lists can help with this.
Dr Vanessa Ruspoli is a chartered counseling psychologist offering therapy for a range of conditions and
issues, including self esteem, depression and anxiety. She has worked with cognitive behavioral therapy
for a number of years at her psychology practice in Central London’s prestigious Harley Street.
Dr Vanessa Ruspoli | Harley Street Psychology | www.dr-­‐ruspoli.com | (+44) 7747-­‐ 777361