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CBT Techniques For Effective Anger Management

<br>http://www.dr-ruspoli.com/cbt-therapy-for-anger-management.html<br><br>CBT Techniques For Effective Anger Management

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CBT Techniques For Effective Anger Management

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  1. CBT  Techniques  For  Effective   Anger  Management   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.         Insights  from  Harley  Street  psychologist  …     Dr Vanessa Ruspoli   Dr Vanessa Ruspoli   Find  The  Source     •   This  source  will  fuel  your  anger,  and  its  intensity  will  lessen  once  you  find  out  what  the  real  problem  is.       CBT  can  help  you  discover  the  source  of  your  anger,  and  really  get  to  the  root  of  the  problem.           Dr  Vanessa  Ruspoli  |  Harley  Street  Psychology  |  www.dr-­‐ruspoli.com  |  (+44)  7747-­‐  777361    

  2. Calm  Your  Emotions     •   anger.  You  may  get  angry  when  you’re  upset,  but  can  learn  to  channel  the  emotions  in  a  healthier  way.       CBT  will  teach  you  how  to  manage  the  thoughts  that  trigger  what  can  feel  like  overwhelming         Replace  Your  Reactions     •   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.       It  is  important  to  recognise  that  anger  is  a  normal  human  emotion,  and  to  be  accepting  when         Dr  Vanessa  Ruspoli  |  Harley  Street  Psychology  |  www.dr-­‐ruspoli.com  |  (+44)  7747-­‐  777361    

  3. Channel  The  Power     •   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.     The  power  in  your  anger  is  actually  a  positive  thing,  and  CBT  will  teach  you  how  to  channel  it      Express  Yourself  Differently      •   yourself  differently.  You  will  be  able  to  communicate  with  others  more  assertively,  without  losing   control  of  your  emotions.     In  CBT,  you  can  learn  a  range  of  anger  management  techniques  that  will  help  you  to  express     Learn  Natural  Responses   •   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.       CBT  will  take  you  on  the  road  to  discovering  what  natural  anger  responses  to  situations  are  like.       Dr  Vanessa  Ruspoli  |  Harley  Street  Psychology  |  www.dr-­‐ruspoli.com  |  (+44)  7747-­‐  777361    

  4.   Change  Your  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.     CBT  therapists  will  often  use  a  technique  where  you  look  at  the  other  person’s  point  of  view,     Pros  And  Cons     •   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.     Weighing  up  the  pros  and  cons  is  another  favored  CBT  technique.  Looking  at  the  repercussions     Acknowledge  Your  Anger     •   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.       One  of  the  first  CBT  techniques  you  may  come  across  in  therapy  is  the  acknowledgement  of  your     Appreciate  Your  Friends  And  Family       •   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.   Learning  to  appreciate  those  around  you  could  be  one  of  the  very  best  CBT  techniques.  Taking     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    

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