CBT Techniques for Anger Management

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Anger is a very focusing and energizing feeling, and it has its purposes - for example, it could save our life as the fight part of our natural survival mechanism.
And while anger can be a real buzz, there are tips we can share with our anger management clients who are looking for extra help controlling their anger, and I'll share a few of them in this video.
I also talk more about CBT and on whether our thoughts comes before our feelings, and why this is important when dealing with anger. I'll also give you 3 CBT techniques for anger management clients.
If you found this video helpful then please leave comment and hit the 'like' button - and please subscribe for future videos.
I mention a breathing exercise in this video, and I have an audio session you can use to learn the exact technique to relax any time, anywhere:
▶︎www.hypnosisdownloads.com/rel...
All references can be found here:
▶︎www.unk.com/blog/how-to-use-c...
Sign up for Mark's weekly Clear Thinking newsletter for tips like this sent straight to your inbox:
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---------------------------------------
++About Mark Tyrrell++
Psychology is my passion. I've been a psychotherapist trainer since 1998, specializing in brief, solution focused approaches. I now teach practitioners all over the world via our online courses.
More about me here:
▶︎www.unk.com/blog/about-mark-t...
++Social channels++
Facebook (practitioners):
▶︎ / uncommonpractitioners
Facebook (self help):
▶︎ / uncommonknowledge
Instagram:
▶︎ / marktyrrellunk
Twitter:
▶︎ / marktyrrell
00:00 Introduction to CBT techniques for anger management
00:18 Mark Twain on anger
01:28 What comes first: thought or feeling?
03:12 What anger makes us do
04:08 Anger is seductive
05:40 The dangers of anger
06:42 First deal with the feeling
08:15 The emotional blueprint exchange
10:35 Technique 1: Remove the anger from the core identity
12:11 Technique 2: Identify your angry client's needs
14:08 Technique 3: Help them stop thinking like a tyrant

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29 июн 2024

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Комментарии : 202

@gerardotorres8302 3 года назад

Dude, i dont know why i started crying halfway into this video. lol.

@michaelajefferson2874 3 года назад

Ive been getting more bursts of anger lately when I feel overwhelmed by something I was angry when I clicked on this video but your voice has calmed me

@cjichnol3024 3 года назад

I was angry so I watched this... After about 3 minutes of watching, I fall asleep. Got up now. Well my anger has gone. Thank you. This video really does work.

@grayflannels176 3 года назад

LOL Two swords length. A new meaning to "social distancing"

@walenawellness6449 3 года назад

I know right!!! I will use social distance even after this pandemic end❤️

@tapashyarasaily1373 4 года назад

The story of the teacher connects so well with me. I once yelled so hard at my students...to the horror of every one around. Sure they calmed me n all but the embarassment I have felt since makes me wish I had never done that. Anger got me fired twice....it's not worth getting into....thanks for such a comprehensive explanation.👍

@tnt01 4 года назад

How did you get rid of the deep seated anger? Therapy?

@jasonsherman2795 4 года назад

tnt тнтнцаднттернрнрнрегтен р

@sfctapia4529 4 года назад

You should be a Drill Sergeant

@chrysolitebeddingsandinteriors 3 года назад

Please can you share how you got rid of anger. Am in that phase now, am so embarrassed - Therapy quiet expensive and so I searched you tube and got this content!

@lovetownsend 3 года назад

I get angry because I have a submissive personality, I submit to my friends and others aggression, then when I'm taken advantage of for my soft demeanor I burst out into anger. So I'm either one or the other, no middle ground.

@annialm3766 3 года назад

Same! And I also get passive aggressive because of it 😓 Well , work in progress at least.

@lovetownsend 3 года назад

@@annialm3766 Yeah,1 step at a night to change ur persona

@nikolozgilles 2 года назад

noooo wayyy

@NeighborhoodBasketCase 3 года назад

I have broken so many things and feel like I'll die an early death from a heart attack from all this anger. I don't think being a chef is a good career for me, the high stress is making my anger worse. I was doing good in quarantine but have been getting angrier ever since I went back to work and it's been super busy. This video helps a lot, thank you for putting things into perspective

@jonathanoseguera9116 3 года назад

Does the anger feel 'good'?

@NeighborhoodBasketCase 3 года назад

@@jonathanoseguera9116 yeahhh in the moment it makes me feel good to get out my anger but almost always immediately afterwards once I do get it all out I feel extreme guilt for making a fool of myself by getting so mad over basically nothing

@robthom09 3 года назад

I had a high stress job, with lots of pushing to get more out of us. Over the years, in the evenings, I would review what happened during the days and how I might preempt some of those problems, or make more preparations. Helped some, but not total.

@shantilamichhane8190 3 года назад

I scream and yell at my brother. This video made me realize that he won't pull my hair if I deal with him calmly. Just a teenager working on herself😊🤧

@vsakaria 3 года назад

Respect to you trying to work on yourself at a young age 👊🏽

@blank6731 3 года назад

Yeah I'm too angry i want to punch my sister

@Takezo.D.Shinmen 3 года назад

I've shown this video to my probation officer and my violence prevention program, thank you very much for this video.

@maeishabubb3730 3 года назад

I go from 0-10 in seconds. How do I get time to breathe. I don't even have time to think🤔

@Krrle4250 3 года назад

Don't know if this is helpful but as it's so hard to do the breathing when you go from 0-10 you would want to practice other times when it's easier. Practising daily when you're calm, then when you're a bit annoyed. If you wait till you're really angry it will be hard.

@neerumann4 3 года назад

I feel you...

@trigafit9165 3 года назад

@@Krrle4250 very true. I do weekly breathing sessions its called conscious connective breathing. Look it up it can really help aswell as other therapies. But yes when your angry... you dont breath!!

@Yer_Da_ 3 года назад

Practice the CBT steps that he mentioned - the goal is to go from. 0-10, then with practice, 0-9, more practice, 0-8. etc.

@indistinctive2289 3 года назад

THIS!!

@Iucebowel 2 года назад

When you described the "toward" and "away" emotions it gave me all the answers I needed to know as to why my friend never talked me to again, and it gave me immense closure to hear a precise explanation that she herself would never have given me, and I am very grateful for that.

@rovanja6581 4 года назад

My 6th day without SNRI today. Having major problem with anger and spontaneous crying fits. Found your video and it totally stole my focus away from my own emotions for a moment. Which is absolutely wonderful! Thank you for an interesting video!

@alexandriadiaz 4 года назад

Your videos have helped me immensely.

@beemmeupscotty5993 4 года назад

Thank you for the great voice and words to live by.

@juvenilegolden Год назад

I had a violent childhood and every action had a reaction. I've had a life of learning body language to protect myself but react as if my life depended on it when the situation is minimal. My anger takes my dignity from me and it can be a very lonely place at times.

@IM024 3 года назад

you just said what i was saying in my head befor i watched the video. it gave me peace and calm ,, ty

@martinmargosian9027 3 года назад

Great explanation, really useful for therapists dealing with this kind of clients! Thanks a lot! Keep up with the great work

@foxdenham 9 месяцев назад

Another wonderful post Mark. Thank you so much for your observations and experience. The world is a better place for it.

@prsxxx 3 года назад

Hi Mark, thank you for this insight on anger as a cognitive state and the various techniques that can help clients mitigate emotional hijacking as it pertains to anger. I think this video provides viewers with critically important perspective, definition, and methodologies that will help support their holistic health.

@OGShiv 3 года назад

Very well presented and the information is golden. Thank you Mark!

@sadishirazi6444 3 года назад

Many many thanks for posting this video , it’s really helpful.

@donnony 4 года назад

I Should have seen this video long ago . I needed this! i have destroyed a lot because of anger. I`m glad i found this video!

@RightYouAre 3 года назад

Can't thank you enough for this!

@jjames3672 3 года назад

This is perfect. 👌🏾

@robthom09 3 года назад

glad to see a video with some practical solutions to anger management. I think some people get triggered and are not aware of how, why, or what to do about it... often regret it later. One thing that I see amiss in our upbringing today is the de-emphasis of sports and physical excercise in schools. It is a natural defuser of tension, and the disciplined athletes that I have known are often the best at managing anger. I remember being in grade school with a gym teacher,, way before his time. He had a way of getting participation at all levels, personal records of achievement, and there was never any humiliation of anyone. I can remember a little girl struggling at doing any chinups. Gradually she accomplished (2) and the whole class cheered with support and excitement. Depends on how it is taught.

@TheMysteryMachine 3 года назад

all these tips are useful for depression too i'll bet. really any kind of spiraling emotion, rage, sadness, etc. really helpful.

@talatbasharat2458 3 года назад

Remarkable breakdown!

@nimanikbakht7605 3 года назад

Your videos are great! Keep up the good work... Waiting for new ones

@vmhp6192 4 года назад

I absolutely love the video :) Really enriching ^_^

@NickiDee 3 года назад

Omg you hit the nail on the head!! You described what I have been feeling in a way I could never express! I feel like I have been dealing with anger for years and years as a result of my childhood and you said exactly how I feel! I’m definitely going to try some of your techniques I’ve sometimes not been able to stand myself! Thank you so much for this video

@tbone0283 2 года назад

Yes childhood, my dad was so mad all the time now I see myself repeating histo

@pan.africafairtradenigltd 3 года назад

I enjoyed watching video. Thanks for sharing knowledge on how to deal with anger.

@Cyndimansfield 2 года назад

I woke up this morning and I was absolutely livid..!

@mike.legare99 3 года назад

Like your channel. There are so many crappy psych channels. You are a breath of fresh air. Thank you.

@Yer_Da_ 3 года назад

Such a good video thank you.

@kopekmax 3 года назад

Wonderful observation about media outlets.

@echofoxtrot5105 4 года назад

Omg!!! Thank you so much!! So useful. Absolutist thinking is my problem.

@charliewebber9144 2 года назад

Very useful, thank you very much!

@saniashapi7746 3 года назад

Loved it!

@babitha007 3 года назад

Amazing vedio and u Dono how ur selfless vedio,the info u have shared. have been trying to save me andy kids and my family. Thx

@juliusbulle 3 года назад

Thank you.

@kailutz4901 3 года назад

Verrry nice video. I've been trying to help my coworker/best friend person who has a very extreme anger that manifests every day. He refuses to see a therapist, he even is convinced that breathing techniques do the opposite effect that they do on "normal people" This video has given me some ideas and perspectives of what I can do to help.

@musabshoaib9949 3 года назад

Well explained sir ! Thank you

@surinderk.200 3 года назад

Yupp..This is really precise and hatsoff to trainer .Given complete insight on Anger..Gud One guys!!

@goldmarkregal 4 года назад

You’d make a good supervisor! Great work thank you 🙏

@imperfectchristian7081 3 года назад

Thank you very much

@punkseth1 3 года назад

Thank you so much

@vsakaria 3 года назад

This is fantastic

@angelerodrigue1843 3 года назад

5:40 “Getting very angry very often is a bigger predictor of early death through heart disease than smoking, bad diet, and lack of exercise put together.” 😵

@simonegreco4620 2 года назад

Define very often 😅

@user-ti6nh5jj5c 2 года назад

Thank you ♥️

@elijahthomas6465 3 года назад

I always recall a time I was mad and it makes me raged. I can’t help but hurt and throw things when I’m mad. I’ll be happy and one second I wanna hurt something. It’s ruining my relationship I really need help. Been like this for years

@vincelestrade3758 3 года назад

Same

@mosescodhex5150 Год назад

Very informative.

@jkg2088 Год назад

1. 7-11 breathing technique 2. Describe image of the anger. 3. Approach is to help with less absolutist thinking. Use Socratic questioning (e.g. Can it be possible that others did not have any intention of hurting us? Is it possible that you can be smart yet behave stupidly?)that is nuanced to show our expectations that people should be able to read our minds.

@blehpat5828 Год назад

I watched this for a counseling act for our assignment :> and man it's good since I do have anger issues too. I shout every time when someone is trying to talk or ask me... I just feel annoyed. Thanks for this.

@neverendingjourneystilllea5271 3 года назад

Thanks

@ChitchatwithApril 3 года назад

Excellent

@cbt8 3 года назад

I think this will work for me

@Wisteriafield1 4 года назад

I’ve never felt more attacked by one man😂

@safeandsound612 Год назад

I was molested and abused by my parent, when I was a child. Until I was a young adult, one of my parents had substance abuse issues and would go into enraged fits of anger where they would scream, belittle me, and throw things around the house for hours. On top of that, I was bullied for being a poc who didn't 'act black enough' and had gay parents with substance abuse problems. The anger that I used to experience was overwhelming, at times. I kept trying to find help, but none of the health providers took what I told them seriously. I took martial arts classes and that helped me learn to recognize my patterns of thinking and feeling, as well as channel it into physical fitness, but damn is it tough sometimes. This isn't meant to be a woes me story. I'm just tired of holding onto such terrible experiences.

@venusdoom90 Год назад

Although the experiences that I have done through might have not been as bad in terms of severity as yours, but I myself experienced a lot of belittling and emasculating and humiliating behaviour from my parents and at school. I sometimes cannot think if I can ever live as a normal human being, even when I have good days I know the anger, sadness and despair are lurking around and wait to get me. I do suffer from nightmares as well, sometimes I feel like a zombie... I really feel for you and sympathize with you, hope you'll get better

@dhafiz26 4 года назад

Saw that Mark Twain quote for the first time, wow what a gorgeous way of wording it.

@jonathanoseguera9116 3 года назад

I have a highly sensitive anger 'sense'. My anger is healthy and powerful and provides me with excellent confidence. When I get irritated or offended, I experience a minor stress with the opportunity to accept the new change with a positive outlook in beneficial outcomes. I look forward to practicing anger therapy as a tactic to help others and friends.

@triptisharma6692 4 года назад

Amazing !!

@StuWright 9 месяцев назад

its interesting what you say about sighing, natures way of calming things down,i`ve done EFT for many years. and thats what happens when its working for me,. i`m tapping then i start sighing heavily

@mushoodahmed8299 3 года назад

I don't get angry often but when I do it's that burst of angry emotions which makes me loose my senses and I end up doing things or saying things I regret for 10 days after . Tho I say sorry within the first hour of getting angry .

@jeremycocking1964 3 года назад

True

@TimikaB81 4 года назад

I hope this helps me 🙏🏽🙏🏽

@grayflannels176 3 года назад

Anger can be a good thing not a bad thing. It clears the air and let's people know where you stand. It aids clear communication and better understanding.

@shivshankeryadav130 4 года назад

My new year resolution Sir thanks

@beesarelife2721 3 года назад

Hows it going ☀️

@benjenr2838 3 года назад

I lost like 10 hours of progress on blood borne from Sony bricking my PS4 and this corrupted my save file.

@zi6956 3 года назад

i woulda lost my shit

@venix2256 3 года назад

Section 2: Ball stretcher

@hiteshgarg3860 3 года назад

Thanks Jesus ,there are still good people on Earth like you.

@Gidraff 3 года назад

I just wish I could turn the clock back

@ronr.511 3 года назад

You can with Jesus. I am praying for you, stranger. God bless you.

@xeropunt5749 4 года назад

It goes like this: Hello how are you oh no thank you no no thank you I said no thank you, why don't you leave me the hell alone!? It's like somebody trying to kidnap you, you SHOULD resist... That is necessary anger/self preservation. Just leave them alone after they leave you alone...

@theycallmenicool 4 года назад

I already have learned all of these. Are there more techniques for calming down in the moment? Thanks!

@theycallmenicool 4 года назад

Also how to forgive yourself after an angry outburst :(

@paulystp 4 года назад

theycallmenicool that’s what I want to know , I haven’t got an answer for that one ,good question I’m going to google that one

@theycallmenicool 4 года назад

All rich hard Why what I’ve found effective is just writing it out. Write it out physically if you can, if not just type a note on your phone and say why you’re angry. You come to realize why you acted the way you did - and it’s okay if some of the reasons aren’t acceptable - but recognize you are accountable for how you respond to things and realize other people aren’t perfect either.

@rose-mh1ry 4 года назад

Mindfulness ! I m practicing mindfulness while I think something. Sometimes even though we are busy conciously still we feel distracted bcz thoughts keep running into the bck of our head. If we are aware of anger n such bursting moments we ll hve more control over ourselves. That's what I think n m practicing. Hope tht helps you 🌼in some way

@theycallmenicool 4 года назад

Lily Official thank you so much 😊 it did!

@junevandermark952 3 года назад

Raymond W. Novaco coined the phrase "Anger Management." "We all experience anger; anger only becomes a serious concern when an individual is angry too frequently, too intensely, and for too long." Raymond W. Novaco, 1984

@albertmoffet2116 3 года назад

This is my best solution: Every time life thinks its gonna annoy me, i write it down on my phone. at the end of the day i look back at my notes and for every time life pissed me off, i will go out into my block at night and vandalise something (windows, lifts, doors, lights etc) I havent yet figured out why this works, but i've been systematically doing this now for a month or so, and it has solved the issue of me breaking things in my own house. I guess it kind of feels like every time life throws something at me that i dont like, i can just deflect it onto the cleaner of the block by making his day harder, so ultimately when life tries me, its only upsetting someone else in the long run

@sluedem666 3 года назад

Bro this is so messed up 🤣

@albertmoffet2116 3 года назад

@@sluedem666 Yeah I've thought that to myself loads of times. But its helping to prevent a much bigger issue, i was having to fork out a lot of money to keep replacing shit that I'd destroyed. With this method now at least my home and furniture are safe. If life didnt make me angry i wouldnt have to do it 🤷‍♂️

@nyrangers731 3 года назад

yeaaa I don't think that's healthy. Please seek help.

@angelicacuriel9977 3 года назад

Do you recommend any books for anger management and CBT?

@deec6535 3 года назад

Man I wish I’d found this yesterday before I yelled at neighborhood kids throwing stuff at my car and made the whole neighborhood gate us.

@MsNightrocker 3 года назад

I only have management issues when my father is present. I get super irritated by everything he does

@sluggerwest3414 2 года назад

It's funny.. My anger comes out when I'm disrespected.. I treat every one with respect... Maybe I shouldnt. I don't know.. Any advice would help greatfuly

@charleshurstreinvention3959 2 года назад

Holistically you have to change the inner to control the outer. Becoming angry when needed is normal. But as I tell my own subscribers--staying in that state is not. Suffering from chronic anger causes a few problems. First it impedes your progress. By draining your energy that you should be using to advance yourself. Ever been angry all day at work then skipped that night workout? That's probably why. But it also isn't physically healthy and can lead to long term effects on the heart and doctors now think future cancer as well. Not to mention high blood pressure. There are two simple methods I tell my own people how to control anger. One you have with you--your breathing. You can breathe in a meditative state while walking down the street. You picture a coil slowly unwinding as if you were breathing through your stomach. Slow and in and out. Wind the coil and let it go slowly. It calms you down and if you do it every few hours for maybe ten reps then it keeps you calm. Second--reflect on what you are growing angry about. Is it really going to affect you even four months from now? You'll find many times it won't. So I would use these techniques to minimize anger so you can only progress forward. Hope that helps someone out there---Charles

@MrTrenttness 8 месяцев назад

🔥🎸🔥

@alejandramori679 4 года назад

Tanks a lot; this lectures are very helpfull. Question in wich format are the hipnosis kit? Are they shipped overseas?

@grayflannels176 3 года назад

Culturally biased. Any Americans here?

@sfctapia4529 4 года назад

My anger,. Get quiet get even. That's my management.

@SFgamer 3 года назад

Silent treatment?

@grayflannels176 3 года назад

@@SFgamer That still doesn't resolve the issue.

@CP-nl1uo 2 года назад

6:47 first 10:39 1 12:13 2 14:11 3

@KawaiiArtist_3.0 3 года назад

What are the references you mention here as reference 1,2, etc.?

@emanuelbaillargeon2024 3 года назад

i had for the last 40 years so much stuff that put me in a angry mode, now its overwhelming and it can ruin my day easy. with all that i dont know if i have BPD or antosocial disorder with that but i can tell you its hard to live like that.

@vsakaria 3 года назад

Seek help mate someone can help you and if you work hard you can get over it. It’s about habit changing

@MursyFix 4 года назад

🙏👍

@blackcurrantpop 2 года назад

Hi, do you offer virtual therapy sessions? Thanks

@escovitch8599 2 года назад

What comes first, thought or feeling 😳

@fortyfive4481 4 года назад

Bro my hand are trembling of anger no lie ☹️..... I kinda got light headed is that normal

@juliusbulle 3 года назад

Happens to me when it’s at its worst.

@napsac4816 2 года назад

I think my anger stems from me thinking people should be able to do jobs as well as me because I see them as 'easy'. After I've told them the best way to get it done and they still don't get it I just blow up. At them but also just get hot myself and worked up. I don't get paid fuck all in my line of work but the people I work with get a really good wage, time off etc. I get frustrated that they are being paid so much but can't perform the job to my standard knowing that if I was being paid that much I'd expect myself to work as hard as possible to improve myself. Reading that paragraph back it sounds like I'm trying to ask too much from other people and need to mentor more when things don't go to plan. This is an issue as my people skill aren't and never will be a strength. Any pointers or glaring things I've missed

@porukahana3107 2 года назад

People can't improve if you explode at them. Angry people have been screaming at me expecting me to improve but all they did was made me afraid and resentful. People learn better when they're approached humanely.

@acewalker2109 3 года назад

I have twelfth sense

@manyofthemmarjoreesaidso9364 3 года назад

9:38 confirmed

@kevinbunting295 2 года назад

I am angry at everything everyday. I play bowls as a hobby and I just snap at everything, we get beat I have to say how angry I am. I swear more. I try gaming to relax and I get riled up at the game and losey temper. My wife says it's a game which triggers me more and I snap at her

@bruhmoment3731 3 года назад

I send this video to a woman who called me a racist for no reason. I hope it helps her.

@john2914 3 года назад

When you are older than 17 it will be ok.

@blank6731 3 года назад

Who's watching this while being angry???

@roberthall6454 2 года назад

I remember getting a tattoo , associate of mines told me he would never get a tattoo like That, I took offense to I got mad a told don't disrespect me, he assured me he ment no disrespect, I realize I was over reacting