Cognitive Behavioral Therapy (CBT) is one of the most evidence-based approaches for anger, with decades of research supporting its effectiveness.
What Is CBT for Anger?
CBT for anger works by identifying and challenging the negative thought patterns and behaviors that maintain anger. It's practical, structured, and time-limited.
Core CBT Techniques for Anger
Cognitive Restructuring: Identify automatic negative thoughts related to anger and evaluate their accuracy. Replace distorted thinking with balanced perspectives.
Behavioral Activation: Gradually re-engage with activities that anger has caused you to avoid. Action often precedes motivation, not the other way around.
Exposure Work: For anger involving avoidance, gradual, supported exposure helps reduce the fear response over time.
Thought Records: Track the connection between situations, thoughts, feelings, and behaviors to identify patterns in your anger.
What to Expect in CBT for Anger
A typical CBT course for anger lasts 8-20 sessions. You'll learn skills between sessions through homework and practice.
Finding a CBT Therapist
Look for a therapist trained in CBT who has experience treating anger. Many sessions are now available online.