Many people have problems subduing their anger; fortunately, there are now classes that contain specific anger management goals and objectives that help people manage their anger much better. It is always a personalized approach because each person’s anger is different than the others. Below are some of these goals that help people control their anger and become better people.
Some Very Basic Anger Management Techniques
- Develop communication skills that work in the right way. Many people suffering with anger issues simply don’t know how to communicate and get their point across and these steps help them do just that.
- Reduce anger in provocative or tense situations. This technique gets right to the point and helps people reduce or eliminate some of the anger they feel, especially in certain situations.
- Instead of losing self-control, the patients are taught self-control techniques and an effective way to practice productive, healthy behavior instead.
- Learn coping mechanisms that resolve conflict and prevent the negative situation from escalating and getting worse.
- Instead of being passive or aggressive, you learn assertive methods to handle each situation.
- Learn to express needs and emotions in an objective, non-aggressive manner.
- Learn about the dynamics of anger so that you can process it and manage it in a constructive manner.
- Learn to manage and control your impulses. This is important because many people with anger issues have no control over their impulses so teaching them how to do this is one way to alleviate the problem.
- Some people get angry when they do not know how to solve a problem or a particular situation so this technique helps them learn to do just that.
- Concentrate on reducing the stress in your life. Stress of all types can result in people becoming angry so teaching them how to reduce their stress levels can go a long way in helping them control their anger.
Anger Management Goals Can Be Specific to a Type of Individual
Anger management goals can be personally designed for certain age groups and even genders. Below are some of the goals and objectives that are good for teenagers and young people.
- Learning about the process of anger and anger management. Most teenagers simply don’t know anything about the anger management process so starting with a little education on the topic goes a long way.
- Concentrating on relaxation techniques. Sometimes teaching teenagers how to better relax is all that they need to get rid of their anger.
- Learning self-care. When teenagers take better care of themselves and learn to avoid anger in the first place, they do a much better job of eliminating that anger.
- Learning the pros and cons of each of their responses to anger. Going through them one at a time can help them learn which response is the best one to choose when they’re angry.
- Establishing rules for your household. This way, your teen will learn what is and isn’t acceptable behavior. This is one of the many anger management goals and objectives that have been proven to work.
- Teaching your teens the difference between aggression and anger and teaching them how to respond to both of these situations.
- Teaching your teens how to put themselves into time out when they need to, which goes a long way in resolving their anger and angry behavior.
- Teaching them by example. If they see you acting inappropriately, they learn to do the same. Be a good role model and the angry behavior should eventually disappear.
Each Set of Goals Is Different
Because each person who experiences anger problems is different than the others, anger management goals are always personalized for each patient to increase the odds of the therapy being successful. There are some basic goals and objectives that apply to nearly everyone, however, and these are as follows.
- Developing a spiritual support system,
- Identifying what triggers anger in certain individuals,
- Developing problem-solving and insight skills,
- Broadening perspectives when it comes to anger,
- Identifying vicious cycles that are related to anger,
- Participating in role play so that you are better prepared the next time that you feel anger,
- Becoming more aware of your emotions,
- Using music for relaxation, learning healthy outlets to redirect anger, and helping to develop a healthy emotional response to triggers,
- Concentrating on choosing healthy responses to anger triggers,
- Learning to cope with a range of negative emotions that could lead to anger,
- Developing tools that take you away from angry behavior and redirect it to something more positive.
Stressors Vary From One Individual to Another
Because it is so important to devise individualized anger management goals and objectives according to the individual, you have to first look at the causes of each person’s anger. Below are some of those causes and remedies that just may work.
- Abuse or neglect: Get rid of the abusive or neglectful situation and learn about the long-term effects that may exhibit themselves.
- Addiction: Avoid situations where you may be tempted to start using drugs or alcohol again.
- Basic anger: Being able to express concerns without anger and walking away from triggers are two of the main goals.
- Behavior problems: Learn to improve your attitude and improve overall behavior.
- Crime: Remove anything from your life that may get you arrested or in trouble with the law.
- Depression: Be free of depression and improve your overall mood.
- Eating disorders: Gain or lose weight and gain control over your eating patterns.
- Expression of feelings: Learn to express yourself efficiently without becoming angry or elusive.
- Family conflict: Learn and practice conflict resolution skills.
- Grief and loss: Explore all assets of your grief or loss to learn how to deal with it.
- Harm to yourself or others: Learn better behaviors so that you no longer think of hurting yourself or someone else.
Stressors can also include physical or emotional factors and the first thing that an anger management specialist does is determine which factor is applicable in your case. This way, you’ll get the personalized treatment that you need.
- Hyperactivity: Maintain more positive behavior and improve your overall behavior.
- Medication management: Take medications on time and keep up with all of your doctor appointments.
- Mood management: Maintain your overall mood and the evenness and stability of your moods.
- Parenting problems: Improve your parenting skills.
- Relationships: Maintain more civil and supportive behavior.
- School issues: Go to school every day and maintain appropriate behavior.
- Self-image problems: Determine and resolve specific issues related to self-image.
- Sleep problems: Get seven to eight hours of sleep every night and eliminate large meals before you go to bed.
- Suicidal thoughts: Deal with the issues that make you want to commit suicide so that you can eliminate these negative thoughts.
- Thought disorders: Gain the ability to see the world as other people do, which includes changing some of your beliefs.
- Trauma: Explore and deal with the issues related to the traumatic event.
- Vocational/educational: Re-enter the workforce, get your GED, change jobs, or more.
There are also some goals and objectives that are at the forefront of treatment and that therapists consider the most important aspects of it. These include:
- Understand the reasons for a person’s anger, including the underlying causes, which includes a short- and long-term plan for dealing with that anger.
- Make sure that you understand and identify all of the underlying causes because this is the only way that the treatment will be successful.
- Correct any irrational behavior that the patient is experiencing and challenging those thoughts with reality.
- Decrease episodes of extreme anger so that you can help the patient cope and reduce the amount of anger that he or she experiences.
- Address in detail all areas of potential conflict before that person returns to his or her community.
Basic anger management goals usually concentrate on four specific areas. These include:
- A better way to act, such as being more outgoing or stopping smoking
- A better way to think, such as getting rid off self-defeating thoughts
- A better way to deal with emotional or physical problems, such as reducing your neck or back pain
- A better way to feel, such as feeling less anxious and depressed
In fact, the typical anger management goals and objectives aren’t usually developed without a complete assessment. This is the only way that those goals will ever be developed and met, which is why an honest assessment is always the first step in treatment.
Other Techniques That Work Very Well
Anger management specialists know that there are certain things that greatly increase the odds of a person getting rid of his or her negative behavior and becoming more positive, which they incorporate into goals and objectives for their treatment plan. These include teaching certain skills to the patient, such as the following:
- Relaxation techniques. These can include counting to ten when you’re upset and stretching parts of your body when you start to feel tense or stressed.
- Expressing what you’re angry at without blowing up or yelling and screaming. This includes being non-confrontational and not saying anything that could hurt the other person’s feelings.
- “I” statements. Use statements that begin with “I” so that you don’t feel the need to place the blame on someone else.
- Forgiveness. This includes not only forgiving others, but forgiving yourself as well.
- Thinking before you say anything. Take a break and when you’re calmer, you can continue with the conversation.
- Using all five of your senses so that you can rewire your responses. Try picturing yourself in a calm, relaxed place with no stressors around you.
- Looking for solutions to the problem. It is amazing how many people do not do this but actually searching for viable solutions is often the best way to find them in the end.
- Laughing more. Laughter can relax you and the people around you and it goes a long way in mending bridges between two people.
More Techniques For You
All anger management goals and objectives center on the specifics of why a certain person gets angry but regardless of how often you do get angry, goals can center on the following aspects:
- Teaching you ways to remain calm, including learning to repeat calming phrases such as “take it easy,” “this isn’t a big deal,” and more to yourself.
- Leaving the situation whenever you can. Sometimes it is simply better to walk away from a situation that causes you to become angry.
- Putting some relaxing and calming images into your head, such as a beach, the quiet mountains, or yourself picking flowers in a field or meadow.
- Exercising or do something else that is physical to burn off your anger. You don’t have to run a marathon because just a walk around the block will do.
- Learning the warning signs that you experience when you’re about to become angry. This is one way to prevent the anger from becoming too severe.
- Being familiar with your triggers. If being in a noisy bar, driving in traffic, or being around your parents increases the odds that you’ll become angry, try to avoid these situations whenever possible.
- Frequently checking yourself so you can monitor your anger levels on a regular basis and therefore prepare for them a little better.
- Thinking up a plan in advance that will help you control your anger so that you can be a little more prepared for it and react appropriately.
Being angry is something everyone that experiences but when your anger is severe or seems out of control, it might be time to do something about it. Most therapists devise certain anger management goals and objectives for your anger management therapy and it all starts with an assessment so that the true causes of the anger can be determined and dealt with.