Anger Management Group Classes
“My anger is out of control”
If you are wanting to solve your anger management issues, I’m here to help, whether you are:
- wanting to learn how to deal with your anger and aggression towards your partner
- looking to stop your outbursts of anger at your children
- concerned about your vehemence or aggression to total strangers and / or
- wanting ways to handle your frustration and anger at work.
Group Anger Management Classes dates
Next online group classes – 9.30am to 3pm on:
- 25 February 2025 and
- 4, 11, 18 and 25 March 2025
Next in-person group classes (in London) – 10am to around 6pm each day on:
- 12, 13, 26 and 27 April 2025
Get started straight away with a one hour initial consultation in person or online.
What is anger management? Who is it for?
Anger management is for people who at times feel out of control and say and do things they regret. Although it is called anger management, it is really to help you handle high emotions generally, such as feeling anxiety, shame, frustration, stress, upset and hurt. Whether you’ve shocked yourself by hitting someone for the first time; are concerned about the impact of the wounding and mean things you sometimes say; or whether you consider yourself to be an angry person and think you have extreme anger, anger management can help.
“I wish I knew about this earlier”; “I could have done with doing this a year ago”
I regularly get contacted by people only after their anger has cost them things they hold dear – when their marriage has broken down; when their partner has broken up with them; when the police, courts or human resources have been involved. It’s never too late to seek anger management – you can change life ahead of you – but it’s never too early, either.
How do anger management classes help?
Anger management classes give you tools and techniques, so that you don’t go from 0 to 60 in an instant. They explain why we can behave aggressively when we’re angry or upset – what goes on in the brain, and what to do about it – so that you can feel in control of your anger rather than that your feelings are controlling you. They provide methods to calm down and to release your anger in healthy ways, so you can have confidence you can stop saying things you regret and behaving in ways you feel bad about and have negative consequences for you.
To be useful, in my opinion, an anger management programme needs to go further than helping you to contain your temper. As Dr Laura Markham puts it:
“Emotions are useful, like indicator lights on a dashboard. If you saw a blinking red light in your car, you wouldn’t cover it up or tear out the wiring that caused it, right? You would listen to the information and act on it, for instance, by taking your car in for an oil change.”
In classes with me, therefore, we will also look at what is causing your anger and what you can do about it. Preventing feeling angry is much easier than managing anger. And your anger is alerting you to the fact your needs aren’t being met. We’ll look at what changes you can make to live a life which suits you better; in which you’re more fulfilled and content. We’ll look at anger styles and, as part of this, what assertive behaviour looks like – how you can stand up for yourself without being aggressive.
What happens in group anger management classes?
The group anger management classes follow a programme of material. The content is both theoretical and practical. The focus is always on applying the course material to your situation. Time is spent together in the full group and in breakout groups. On occasion, there will be time set aside for you to complete a reflective or written exercise on your own.
You don’t have to do anything you don’t want to do or share anything you don’t want to share whilst you are on the course. There will be a group agreement that anything shared is to be treated confidentially.
During each group anger management class:
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- There will be an opportunity for each member of the group to “check in” – to say how you’re feeling and if there’s anything burning for you e.g. that you have a question arising from the last class.
- We’ll cover sections of the course material. There will be breaks.
- Before we check out, I’ll recommend things to do / practice before the next session – homework, if you will.
My aim is that you learn what you need to and, at the same time, that you enjoy the process. After initial anxiety, most people are soon telling me that they feel empowered and that they look forward to their classes. And they generally tell me they feel some sadness at coming to an end of the work together.
What you will cover in group anger management classes
The anger management course programme falls under 4 main headings.
Tools and rules
I’ll be giving you methods to contain yourself when you are angry, so you don’t say words you can’t take back; text or message vicious things or threats you don’t mean; or do things you regret. I will explain how and why the techniques work, and there will be opportunity for you to practice them and to see for yourself. There will be exercises for calming down when you’re angry, as well as options for releasing your anger in a healthy way. We’ll be looking in detail at how and when to be assertive.
We’ll be covering tips on how to have more notice of an explosion, so that your anger doesn’t catch you unawares. As you may already know, I had an anger management issue. I remember the experience of going from being calm to being violent in an instant. My anger felt completely out of my control. One minute, I’d be talking to my husband and the next second I’d be hitting him. The programme covers the early warning signs to look out for. I was oblivious to them before doing anger management, but they’re there when you know where to look for them.
We’ll cover communication skills, as a lot of conflict stems from misunderstandings and poor communication. As part of this, we’ll cover how to recognise when you’re taking something personally and how to stop doing so. We’ll also focus on how to be assertive.
Last, but not least, stress shortens the fuse, so we’ll also be looking at how stressed you are and tools for reducing the stress in your life.
Anger and the Brain
We’ll spend a little time looking at anger and the brain – In diagrammatic form, I will go through what happens on a physiological basis when you are angry. Understanding the problem is 90% of the solution. Most people find this section of the program empowering and I hope you will too. It draws on models of the brain in books like “The Chimp Paradox” by Prof Steve Peters and “Emotional Intelligence” by Daniel Goleman. Both are books you may like to read.
Anger styles
You’ve no doubt heard of passive aggression. Maybe you get accused of being aggressive when you don’t think you are being. Losing control and shouting / swearing at people / throwing things etc is only one of many anger styles. Others are more subtle, but still won’t go down well with those around us.
This topic will cover 15 different ways we can be aggressive without losing control, including “interrogating” people with rhetorical questions and winding them up. It’s an important part of the programme, because it’s common for people to switch their anger style rather than stop being aggressive after starting learning anger management. Needless to say, that’s not the solution. Being familiar with these anger styles will help you notice if you’re slipping into using other anger styles, so you can catch yourself.
Sources of anger
Are you sometimes aware that when you are angry, your reaction can be disproportionate?
Have you had the experience of looking back after an argument and being unclear what it was about? Or knowing why you got angry but thinking you shouldn’t have got angry about such a small thing? That it’s ridiculous?
The things which trigger people to get angry fall into 6 main categories. We’ll go through each of them, to help you see what led you to over-react; or to be angry in those rows which seem inexplicable afterwards; or why it’s understandable that you feel angry when you think you shouldn’t.
That can be a source of relief for people – realising that even if it’s not ok to behave as they have been, it makes sense that they feel as they do.
We’ll also go deeper than that. With each look at a source of anger comes what we can do about it; what we can do to calm ourselves and also what we can do to prevent the trigger. – Even when you know what triggers your anger, it’s much easier to avoid getting angry than to manage your anger. Prevention is better than cure. Prevention is a major focus of this part of the course.
What are the benefits of learning anger management in group classes?
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- Many people who have anger management issues feel that they are alone in having the problem and are ashamed. Admitting to having an anger management problem can feel taboo and dangerous. It can be very healing and freeing to be part of a group of people where everyone’s shared concern is the way they react to feeling angry and being in conflict.
- Many people with anger problems are very “black and white” in their thinking. Being in a group can be very helpful in gaining perspective and learning from others.
- Joining a group is a cost effective way of covering the anger management course material with the support of others who are struggling with their anger.
I’m not sure about learning in a group. Do you offer private, one to one, classes?
For some people, the prospect of learning in a group is daunting. Time after time, I see those fears vanish before the end of the first group session and be replaced by appreciation of the benefits of being part of the group.
You won’t be “launched” into a group. The first step, if you are interested in joining a set of group classes, is for us to have a private, one-to-one, initial consultation which lasts an hour.
How long do the group anger management classes last and how much does it cost?
The group anger management classes involve:
- an initial 60 minute one-on-one consultation. The purpose is for you to get a feel for how I work and get started with your learning before your group course dates. It is also to enable me to check that I consider the programme is suitable for your needs and to get an idea of the particular issues you face.
- the group course itself. This is run over a number of weeks, to give you chance to integrate your learning between the classes.
You have a choice of joining an online Zoom group or a group which takes place in person, in London. We can meet in person or on Zoom, for the initial consultation.
The initial consultation is £90. The set of group classes costs £640.
There are concessionary rate places for students and those on benefits or a low income.
Group Anger Management Classes dates
Next online group classes – 9.30am to 3pm on:
- 25 February 2025 and
- 4, 11, 18 and 25 March 2025
Next in-person group classes (in London) – 10am to around 6pm each day on:
- 12, 13, 26 and 27 April 2025
Get started straight away with a one hour initial consultation in person or online.
Why choose the Stop Seeing Red programme to deal with your anger?
I am an anger management specialist psychotherapist. I bring not only my Anger Management training and over 15 years’ experience of working with clients with anger issues, but also my own personal experience of being angry, aggressive and even, at times, violent, before I brought my temper under control with an anger management programme.
I talked in this television interview on ITV’s Tonight programme about how I overcame my angry and aggressive behaviour and became a group programme facilitator with the “British Association of Anger Management”. With the help of anger management classes, I am confident you can deal with your anger, too.
“I just wanted to say thank you for the course Stop Seeing Red. I found it really interesting as well as useful and after the first few sessions I actually really enjoyed it. I think you are a great facilitator and I have a lot of admiration for you.”
How to sign up for group anger management classes
If you live in the UK and want to sign up for one of my group anger management classes please call 07974 442 391 or email info@stopseeingred.co.uk or click here to use the contact form.
If you’re unsure about whether you want to sign up, or have other questions, please click here to use the contact form or call me if you’d like a short, free, phone call.
Are anger management group classes the same as therapy for anger?
The group anger management course is not a therapy group.
The anger management classes are psycho-educational and practical. They help you understand from a physiological point of view why you can say or do things you regret when you’re angry and what you can do about it. They give you tools to calm down when angry and teach you how you can be assertive rather than aggressive. There are opportunities for practicing the techniques.
Anger management classes help you understand why you feel as angry as you do and what you can do to avoid getting angry as often or to such a degree, such as helping you to stop taking things personally, improving the ways you communicate, and making changes in your life.
