Cognitive behavioral therapy (CBT) is a highly effective way to manage anger. This short-term therapy helps individuals identify the unhelpful thoughts and underlying emotions that lead to angry outbursts. During CBT sessions, the therapist helps their client understand their specific triggers and offers personalized strategies, such as deep breathing exercises or cognitive reframing, to help them manage their anger when it flares up. They will also provide homework assignments, like keeping a daily mood log, to better track their client’s thoughts and reactions.
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Can CBT Help With Anger?
Cognitive behavioral therapy (CBT) is one of the most effective and research-backed approaches for managing anger. CBT works by addressing the unhelpful thoughts and behaviors that fuel anger, teaching individuals healthier ways to react in frustrating situations. By helping individuals recognize their anger triggers and challenging distorted thinking, CBT provides long-lasting strategies to reduce anger and prevent aggressive outbursts.1
Here is how CBT can help you overcome your anger:
1. Understanding the Problem
Psychoeducation is a key component of CBT for anger management, where the therapist helps you understand the roots of your anger and how CBT can address it. Anger often arises from automatic, negative thoughts that escalate a situation. For example, you might think, “They’re disrespecting me on purpose,” or “I always get treated unfairly.” These types of thoughts intensify your feelings, causing reactions that may be disproportionate to the situation.
CBT works by helping you identify and understand the triggers that cause your anger to flare up. Through specific questions and exercises, your therapist will guide you in recognizing the root causes of these triggers, making it easier to intervene before anger turns into an outburst. Once these triggers are identified, you’ll learn techniques to manage them more effectively.2
One particularly helpful tool in CBT for understanding the underlying problem is the thought record. This exercise allows you to track your thoughts and the triggers that fuel your anger. By keeping a record, you gain a clearer understanding of what thoughts are driving your anger and how those thoughts impact your reactions. Over time, using the thought record regularly helps you become more aware of your thought patterns.
2. Cognitive Restructuring
Once you’re aware of the thoughts contributing to your anger, CBT helps you question them through a process called cognitive restructuring. Your therapist may ask questions like:
- Is there another explanation for this person’s behavior?
- Is it possible they didn’t mean to offend me?
- What evidence do I have that things always go wrong for me?
As you learn to question and shift your thought patterns, the next phase is focusing on healthier responses. Instead of reacting with immediate anger, CBT helps you replace impulsive reactions with calmer, more controlled behavior. For example, you might replace “They are doing this on purpose to irritate me” with “This may not be intentional, and I can choose how I respond.” Over time, this rewiring of your thought process leads to less intense emotional reactions and better self-regulation.
3. Behavioral Strategies
CBT emphasizes equipping you with practical strategies to manage anger in the moment and prevent it from escalating. These techniques are designed to help you regain control of your emotions, calm your physical responses, and address the situation more rationally.
Here are some of the most effective tools used in anger management through CBT:
- Time-outs: A time-out gives you enough time to let the initial surge of anger subside so you can think more clearly and make better decisions. This might involve taking a walk, going into another room, or simply pausing for a few minutes before responding.
- Deep breathing: Excessive anger triggers increased heart rate and breathing. By breathing slowly through your nostrils into your belly and then exhaling slowly, you will feel relief and more in control. Set aside between 10-15 minutes to do this exercise.
- Progressive muscle relaxation (PMR): Anger also manifests as muscle tension in your body. PMR involves tensing and then slowly relaxing different muscle groups in your body, starting from your feet and working your way up to your head. This method helps release physical tension associated with anger and can be a powerful tool for calming yourself in the heat of the moment.
- Grounding techniques: Grounding techniques are designed to bring your attention back to the present moment and help you regain control. For instance, you might use the 5-4-3-2-1 technique to distract your mind from the source of anger and reduce emotional intensity.
4. Problem-Solving
Problem-solving in CBT encourages you to weigh the costs and benefits of staying in an angry mindset. Continuing to see a situation from a perspective fueled by anger might feel justified in the moment, but it often leads to poor outcomes, such as damaged relationships or increased frustration. By evaluating whether your current approach is actually helping or hurting, you’re more likely to switch to a problem-solving mode that leads to constructive action.
Problem-solving often involves breaking the problem down into smaller, manageable steps. A therapist will guide you in identifying what the issue is, brainstorming potential solutions, and then evaluating which one is most feasible. The key is to focus on solutions rather than dwelling on the problem, helping you move forward in a productive way.
5. Assertiveness Training
Often, individuals with anger issues suppress their emotions until they build up and explode in an inappropriate or volatile way. Anger, as a natural human emotion, is valid and should be expressed when there is a reason. However, the goal is to communicate anger in a way that is healthy and assertive. A CBT therapist can help you practice assertive communication techniques through role-playing or real-life scenarios, helping you build confidence in expressing your needs without aggression.
6. Exposure Therapy
For certain individuals, specific scenarios are more likely to trigger anger, such as being stuck in traffic or receiving criticism. Through exposure therapy, you gradually face these triggers in a controlled setting. For example, you might start by imagining a stressful scenario or slowly exposing yourself to situations that typically make you angry. Over time, you learn to handle these situations more calmly, reducing your automatic angry responses.3
7. Self-Reflection & Journaling
After an anger-inducing event, reflecting on what happened can help you understand your triggers and how you responded. Keeping an anger journal can be an effective tool for this. In your journal, you might write down what happened, how you felt, what thoughts were running through your mind, and how you handled the situation. Over time, this reflection helps you identify patterns and areas for improvement, making it easier to manage your anger in the future.
Best-In-Class CBT Therapists
Get the support of a Jimini Health therapist. Join them for video sessions and a personalized continuous care plan, exclusively from Jimini. Combining the heart and experience of top therapists with the consistency of clinically-informed AI exercises has shown to be twice as effective as traditional counseling.
Starting at $200 per session (insurance not yet available). Next-day appointments available.
How Long Does CBT Take to Treat Anger?
The duration of CBT for anger management varies depending on the individual and the severity of their anger issues. On average, CBT programs typically last 10 to 20 weekly sessions, with each session lasting about an hour. For many people, significant improvements in managing anger can be seen in 8 to 12 sessions. However, for those dealing with more deep-rooted anger or co-occurring mental health conditions, a longer course of therapy may be needed. Some individuals may continue with maintenance sessions after the core treatment to reinforce the skills they’ve learned or to address ongoing challenges.
Examples of CBT for Anger Management
CBT for Pent-Up Anger
Cynthia often struggles with pent-up anger because she finds it uncomfortable to express her feelings directly. As a result, she tends to avoid confrontation and push aside her frustrations, which can later manifest as passive-aggressive behavior or sudden outbursts. This kind of repressed anger can have harmful effects if not addressed in a healthy manner.
CBT techniques for managing pent-up anger would focus on helping Cynthia identify her negative thoughts and triggers while teaching her to communicate her anger assertively. For example, her CBT therapist might first encourage her to journal about her feelings of anger, helping her recognize any cognitive distortions, such as “I shouldn’t feel angry” or “Confrontation will only make things worse.” After reframing these unhelpful thoughts, she would then practice assertive communication in therapy, perhaps using role-playing exercises to rehearse how she could calmly and clearly express her anger in a real-life situation. This practice can help her develop confidence in addressing issues directly without letting her anger build up.
CBT for Self-Abusive Anger
James experiences self-abusive anger, which is often rooted in shame and triggers feelings of helplessness, unworthiness, and negative self-talk. These emotions can lead him to repress his anger, which may then manifest through harmful behaviors like self-harm, substance abuse, or disordered eating. On the other hand, he might also lash out at others, which only deepens his sense of isolation and guilt.
CBT for self-abusive anger focuses on addressing these negative, self-defeating thoughts and behaviors. A therapist would work with James to identify the distorted thoughts driving his feelings of unworthiness and shame, such as “I’m not good enough” or “I deserve to feel this way.” Through cognitive reframing, he would learn to challenge and replace these harmful thoughts with more rational, self-compassionate ones. For example, reframing “I’m always failing” to “I’m allowed to make mistakes, and I can learn from them.” Over time, this shift in thinking helps reduce the intensity of his anger and enables him to develop healthier coping mechanisms that don’t involve self-harm or lashing out at others.
CBT for Volatile Anger
Sean finds himself easily triggered by both major and minor annoyances, often expressing his anger impulsively. This kind of volatile anger can be highly destructive, leading people around him to feel like they’re constantly on edge. Over time, this behavior can damage relationships and, if uncontrolled, might escalate into violent outbursts.
CBT for volatile anger helps Sean recognize the specific triggers, early signs, and physical cues—like increased heart rate or clenched fists—that often precede an outburst. His therapist might guide him in tracking these triggers using a CBT mood log, where he records situations that provoke his anger and the emotions he feels at the time. This allows him to better understand the patterns behind his anger and identify the warning signs before it escalates. Additionally, CBT can teach Sean relaxation techniques, such as deep breathing or progressive muscle relaxation, to help him calm down in the moment. Over time, these skills can help him manage his impulses more effectively, reducing the risk of destructive outbursts and fostering healthier relationships.
How to Find a CBT for Anger Therapist
Finding a CBT therapist who specializes in anger management can be simple with the right resources. One of the easiest ways to start is by using an online therapist directory, which allows you to filter your search based on location, the type of therapy offered, and the therapist’s expertise. Alternatively, online therapy services like Online-Therapy.com can match you with a CBT therapist who specializes in anger management. These options provide flexibility, allowing you to engage in therapy from the comfort of your home.
When selecting a CBT provider, be sure to ask about:
- Their specific training in CBT
- How long they have been practicing CBT techniques
- Their experience in treating anger management issues
How CBT Apps Can Help
In addition to working with a therapist, using CBT apps can be a valuable way to practice techniques independently. Apps like Clarity and Wysa provide structured exercises to help track your thoughts, emotions, and triggers related to anger. These tools often include features like thought records, relaxation techniques, and journaling, allowing you to apply CBT strategies between therapy sessions.
In My Experience
Excessive anger can take a toll on your mental health, physical health, relationships, and career. If you feel overwhelmed by anger, don’t hesitate to reach out and get help. CBT for anger management is structured and directive and can teach you coping strategies to manage triggers in an adaptive way. Remember, anger should not be suppressed. Rather, it should be communicated in an assertive, healthy way.
Frequently Asked Questions
How Much Does CBT Cost?
The cost of CBT therapy can vary depending on where you live, but you can expect it to range between $100 to $450 per 50-minute session. Some health insurance companies cover therapy sessions, so it’s worth getting in touch to obtain more information regarding the types of therapy that are covered, the amount of deductible, etc. Many therapists also offer sliding-scale fees based on income, so it’s worth discussing with a few therapists to find a good fit.
CBT for Anger Infographics
Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.
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Cognitive behavioral therapy – Mayo Clinic. (n.d.). https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610
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Moorey, S., & Lavender, A. (2019). The therapeutic relationship in cognitive behavioural therapy. Sage. https://doi.org/10.4135/9781526461568
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American Psychological Association. (2017). What is exposure therapy? https://www.apa.org/ptsd-guideline/patients-and-families/exposure-therapy
We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.
Author: Insha Rahman, LCSW (No Change)
Reviewer: Benjamin Troy, MD (No Change)
Primary Changes: Fact-checked and edited for improved readability and clarity.
Author: Insha Rahman, LCSW
Reviewer: Benjamin Troy, MD
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