How can I get help and support with anger?

Anger is a normal human emotion. It helps us to understand what we need, what we want, and what we don’t. Like all other emotions, anger is usually temporary. Once you communicate your feelings, do something to cope, or spend some time focusing on other things, it goes away.

Anger can become a concern when it sticks around for a long time or causes problems in your relationships, work, or ability to focus on other things. Chronic anger and irritability can be symptoms of different mental health conditions including depression, bipolar disorder, and borderline personality disorder. If anger feels out of control or it is accompanied by mental health symptoms like sadness or impulsivity, it’s a good idea to connect with some help. You may wish to consider the following strategies for getting help and support with anger.

Learn about anger, anger management, and coping

Black Emotional and Mental Health Collective has a P.A.U.S.E tool that helps with de-escalating anger. You can view the P.A.U.S.E tool in English and in Spanish.

The Centers for Disease Control and Prevention (CDC) Anger webpage lists several strategies to help you feel better when you’re angry.

The Substance Abuse and Mental Health Services Administration (SAMHSA) offers a webpage on Coping With Anger after disasters (climate disasters, acts of violence, etc.). The webpage includes tips for calming yourself, tips for boosting resilience, relaxation techniques, habits of health, and information on when to seek professional support.

The U.S. Department of Veterans Affairs (VA) offers Anger & Irritability Managment Skills (AIMS), a free online anger management course which is designed to help you learn about anger, get along better with people, control your reactions to irritating events, and avoid the negative consequences of becoming too angry.

Connect with a mental health professional

Most mental health professionals are comfortable helping people with anger. A therapist can help you better understand your emotions, figure out your anger triggers, and learn skills for coping with anger before it feels out of control. Check out the NAMI HelpLine Knowledge Articles below for help finding a mental health professional.

Psychology Today has an Anger Management Therapist search function to help you find therapists who specialize in anger management.

Join a support group

Psychology Today has an Anger Management Support Group search function to help you find anger management support groups in your area.

Rageaholics Anonymous is a 12-step recovery program (similar to Alcoholics Anonymous or Narcotics Anonymous) that offers peer-led support groups for those managing feelings of anger and rage. Their website lists several online support group options that you can join via Zoom or by phone.

Try searching online for “anger management support groups near [city] [state].” Hospital systems, universities, and community behavioral health agencies in your area may host anger management support groups near you.

Contact the National Domestic Violence Hotline

If you're taking out your anger on your loved ones, consider contacting the National Domestic Violence Hotline at 1-800-799-SAFE (7233). You can speak confidentially with a non-judgmental advocate about these behaviors and discuss steps for getting help.

The National Domestic Violence Hotline also has a webpage for How To Cool Off When Angry, which offers tips and strategies for managing your anger before it takes a toll on you and those you care about.