Anger management training can help you (or your clients) reduce the destructive nature of unhealthy anger. People often assume, incorrectly, that all anger is bad, but this isn’t the case. Anger is a normal and healthy emotion. It’s okay to feel angry sometimes. Anger can be a positive force for change. Think of all the social injustices that have been rectified through people becoming angry.

However, when anger interferes with your job, relationships or wellbeing, it’s time to seek help. Anger and aggression are different – there are many healthy ways to deal with anger without resorting to threats and violence.

Our Anger Management program is an online course that will help you learn to identify anger triggers and provide coping and planning techniques to help you manage your anger better.

You will also discover a range of proven tools, self-talk techniques and coping strategies for dealing with situations where anger can escalate.

This anger management course is beneficial for those who manage people in a work or recreational setting to gain insight into how to be assertive and sensitive to others’ emotions.

This program is also ideal for those requiring an anger management certificate to meet court or other official requirements; please check with your legal advisor.

Learning Outcomes

Outcomes achieved by undertaking anger management courses include:

• Nature and scope of anger
• Explore and understand anger dynamics
• Dimensions of anger
• Managing your anger
• Anger pay-offs
• The anger process
• Trigger thoughts
• Coping with anger
• Positive self-talk
• Distorted thinking
• Destructive labelling
• Imperative thinking
• Mind reading
• Coping strategies
• Relaxing techniques
• Communication skills
• Listening and feedback
• Losing control
• Behaviour management
• Goals and rewards
• Action plans

What Students Say About Our Anger Management Course

Watson,Gympie, QLD |Anger Management | November 2020

“I found completing this course a smooth experience the course was really easy to understand and helped me learn more insight into managing anger.”

 

A.Hladni, Frankston VIC | Anger Management 

“Australian online courses are fantastic! I would highly recommend.”

 

J.Webb, Five Docks, NSW | Anger Management

“I found the Certificate of Anger Management course easy to achieve … and now understand how anger works for different people … excellent course!”

 

Gourlay, Eildon VIC | Anger Management

“Very user friendly. I initially had a problem with logging in; however, the call centre was more than helpful in getting me set up. I wouldn’t hesitate to use Australian Online Courses in the future.”

 

Anger: Separating Fact from Fiction

Relationships Australia helps bust a few common anger myths!

 

Myth 1 ­– Anger is inherited

Evidence from research studies shows that you can’t blame your anger on Grandpa John! In fact, the studies show that people are not born with a set way of expressing anger but that it is a learned behaviour. So, it’s not fixed and learning to express anger differently can be done!

Myth 2 – Anger always leads to aggression

Anger does not need to be expressed through aggression. Anger management can help de-escalate angry feelings so that it doesn’t lead to aggressive outbursts or violence.

Myth 3 – People get what they want through aggressive behaviour

Don’t confuse assertiveness with aggression. Assertive people can meet their own needs while still respecting the rights of others. Communicating calmly and respectfully is more likely to gain cooperation from others.

Myth 4 – Venting is always desirable

If you think screaming into a pillow or punching a boxing bag is therapeutic and a good way to release anger, think again! Research studies show people who vent their anger in this way actually get better at being angry. So, venting anger in aggressive ways begets more aggressive behaviour. A run, a relaxing bath or any activity that calms you down will be a much better way to deal with anger.

 

10 Basic Types of Anger

Anger is a universal emotion, and we all feel annoyed, frustrated or even outraged from time to time. The type of anger we use to express our feelings can also vary depending on our mood and the circumstances. But anger is neither good nor bad – it is simply an emotion. Clarifying different types of anger and learning the strategies to manage them – particularly by taking anger management courses – is the key to controlling emotions and subsequent behaviours.

#1 – Assertive Anger

This is the most constructive type of anger in that feelings of frustration or rage can act as a catalyst for positive change. Rather than internalising feelings, avoiding confrontation or resorting to physical or verbal outbursts, anger is expressed in ways that don’t cause destruction or distress. This ‘assertive anger’ can help individuals address injustice, overcome fear and achieve their desired life outcomes. It’s a powerful motivator!

#2 – Behavioural Anger

This type of anger is expressed physically and usually aggressively. It might involve throwing or breaking things or even physically attacking the object of an individual’s rage. It can be highly unpredictable and often has negative interpersonal and legal consequences. Management strategies include individuals taking a moment to calm down, removing themselves from the situation and using self-talk techniques to regain control of their emotions.

#3 – Chronic Anger 

This is an ongoing frustration with circumstances, anger towards oneself or a general resentment of other people. Because of its prolonged nature, it can have profoundly negative effects on one’s health and wellbeing. To manage it, individuals should spend some time on reflection and identify the source of their resentment. It can also involve forgiveness – which is a powerful process that can help people resolve lingering frustration and hurt.

#4 – Judgemental Anger 

This type of anger is indignant and usually a reaction to someone else’s shortcomings or perceived injustice. It assumes a morally superior stance and may alienate potential allies by invalidating differences of opinion. Management strategies include individuals being open-minded about different situations because they are rarely as simple as they seem! Other people’s perspectives can also give valuable insights into some of life’s challenges.

#5 – Overwhelmed Anger

This is a form of anger which occurs when individuals feel a situation is beyond their control. This results in feelings of frustration and hopelessness and is common when people take on too much responsibility, or unexpected events have reduced their capacity to cope. To manage it, individuals should reach out to others for support. By alleviating potential sources of stress, emotional and behavioural control may be achieved.

#6 – Passive-aggressive Anger 

This is an ‘avoidant’ type of anger, where individuals try to evade confrontation and may deny feelings of fury or frustration. It can be expressed as silence, mockery or sarcasm, and often people who express anger in this way aren’t even aware they are being aggressive. Management techniques include individuals learning to assertively communicate and confidently face their fears to meet their personal and professional needs.

# 7 – Retaliatory Anger

One of the most common types of anger is an instinctual response to being attacked or confronted by someone else. It can be deliberate and motivated by revenge for a perceived wrong and often intimidates others by asserting control over an outcome or situation. To manage it, individuals should pause and think before they act. By choosing to diffuse the conflict, they can avoid the often long-term consequences of revenge.

# 8 – Self-abusive Anger

This type of anger is shame-based. People who express this type of anger often feel unworthy, humiliated or hopeless. By internalising feelings, anger can be expressed by self-harm, substance abuse, eating disorders or negative self-talk. Management strategies include cognitive reframing techniques and mindful meditation, which can help centre an individual in the present and help them deal with impulse-related behaviours.

# 9 – Verbal Anger

Verbal anger can be a form of psychological or emotional abuse that deeply hurts an individual’s target. People may express this anger in the form of furious threats, ridicule, sarcasm or intense criticism or blame. This often results in the individual feeling ashamed and apologetic afterwards. To manage it, individuals should take a breath before they speak and delay the impulse to lash out.

#10 – Volatile Anger

This type of anger often comes out of nowhere. People who are quick to get upset by annoyances often experience volatile anger. It can be incredibly destructive because even though individuals calm down just as quickly if left unchecked, it may eventually lead to more violent verbal or physical behaviour. Management strategies include identifying the signs and symptoms that precede an outburst and using relaxation techniques to stop their anger from escalating.

 

Do you or a client need help to manage unhealthy anger? Learn a range of valuable anger management techniques that will improve relationships and reduce stress with our Anger Management program.