Anger management therapy onlineUnderstand your anger and regain control.

The NHS describes anger as something that can affect how you feel physically and mentally and how you behave, noting that some people become aggressive while others hide their anger and may take it out on themselves¹. Signs that anger has become a problem include:

A meta-analytic review of 96 studies and 139 treatment effects, covering cognitive, cognitive behavioural, relaxation-based, skills-based and other approaches, concluded that psychological treatments are generally effective in treating anger, with an average standardised effect of 0.76². A review of later meta-analyses found that cognitive behavioural treatments are the most commonly used and that anger treatments have consistently shown at least moderate effectiveness in both non-clinical and clinical groups³. A 2025 meta-analysis of emotion regulation strategies adds that rumination, suppression and avoidance are associated with more anger, while acceptance and reappraisal are associated with less⁴.

Our therapists work in an integrative, evidence-informed way. For anger, sessions typically include:

• Mapping your anger: triggers, early warning signs in your body, the thoughts that fuel it and what you do next.
• Catching it early: noticing the first signs so you can act before you reach boiling point.
• Calming the body: breathing, relaxation and taking a time-out in a way that is planned and agreed, not a walk-out.
• Techniques from cognitive behavioural therapy, where helpful, to examine "hot" thoughts such as "they did it on purpose" or "they don't respect me" and consider other interpretations.
• Reducing rumination: learning not to replay the incident over and over, which keeps anger alive.
• Communication and assertiveness: saying what you need clearly and firmly without attacking.
• Looking underneath: the hurt, fear or stress behind the anger, and the experiences that shaped how you react.
• Repair: how to apologise and rebuild trust after an outburst.

If someone you love has angry outbursts, it is reasonable to protect yourself first. Choose calm moments to talk, describe specific behaviour and its effect on you rather than labelling the person, and encourage them to seek help. You are not responsible for managing their anger. If you ever feel unsafe, prioritise your safety and, in an emergency, call 112.

Consider therapy if:

• your anger feels out of proportion or out of control;
• you regularly regret what you say or do when angry;
• people close to you are afraid of you or avoid raising issues;
• anger is affecting your work, relationships or health;
• you are using alcohol or other substances to calm down;
• you turn anger on yourself.

If there is a risk that you might hurt someone, or that someone might hurt you, safety comes first: call 112 in an emergency. Therapy works alongside other help, and if a medical or psychiatric assessment would help, we are glad to work alongside your doctor.