Anger Management Course

Top 3 Reasons for doing this course

#1 – the course is online and self-paced. That means that you don’t have to travel or take time off work to go to a group class. You can do the course at your own pace at times that work best for you.  You don’t have to expose yourself to strangers in order to learn these skills.

#2 – the course is based on science not judgement.  Anger is an emotion that serves a valuable role in our lives. Some people learn to keep it in it’s place so that it is of value. Others don’t and either fear anger to the extent that they are controlled by other people’s anger or misunderstand it so that they are controlled by their own anger.  Learn what anger is and how you can control your emotions rather than your emotions controlling you.  If you had bad role models who didn’t control their anger or overly permissive parents who didn’t teach you to control your anger it is not too late. It is never too late to make a change for the better.

#3 – Confidential, Individual Coaching is available. If you are someone who struggles with reading things and taking it in you can book in for coaching sessions with a coach who will help you to complete the Anger Management Course. 

Anger Management Course Overview

Learn how to understand and control your anger and develop new strategies for getting your needs met without allowing yourself to be ruled by your emotions.


Anger Management is a critical life skills that we must all master for healthy relationships and success in the workforce.

Managed Emotions

Understand Anger

Understand what anger is and why we get angry. Recognise your "hot buttons" that make it feel like others are causing you to be angry.

Know helpful and unhelpful ways

Learn how to interrupt your anger cycle when you are triggered. There are helpful ways that will de-escalate your emotional response and unhelpful ways that will add fuel to the fire. By the end of the course you will know techniques to prevent your anger escalating out of control.

Develop an Action Plan

Your Anger Action Plan is your strategy or strategies to put in place if your anger is triggered. You might even be able to permanently disarm your hot buttons so that you can prevent others being able to trigger you.

Improve your problem solving

When your brain is no longer hijacked by out of control anger you will find you are more able to deal with situations that would previously overwhelm you. Get your anger under control and you will be able to start working out permanent solutions for the problems you are facing.

Before we look at how to manage anger it’s important that you understand what anger is.

Everyone feels anger but not everyone expresses anger in the same way or understands why we get angry.  

This part of the course looks at the biology of anger.

  1. What is Anger?
  2. The cycle of anger
  3. The fight or flight response
  4. Common myths about anger

Now that you understand that Anger is an emotion (something that you feel) and also a physiological reaction (something that impacts your body) it is time to move onto looking at ways that you can take back control over your behaviour when anger is triggered. 

This part of the course looks at gaining control over your biology and interrupting the anger cycle.

  1. Unhelpful ways of dealing with anger
  2. Interrupting the Anger Cycle
  3. Using coping thoughts
  4. Using relaxation techniques
  5. Working it off

Now that you understand what anger is and some helpful and unhelpful ways to deal with anger it is time to start work on your individual anger response.

If you are in a relationship or work with someone who often gets angry then think about the sorts of things that trigger their anger as you are going through this chapter as well as your own hot buttons. 

This module looks at developing your understanding of your individual response to anger in order to begin working on your own personal anger management plan. 

We’ll work on 

  1. Understanding your hot buttons
  2. Dealing with Automatic Negative Thoughts
  3. Turning ANTs into CATs
  4. Your personal anger log

Click on the next button to move to the next page

Our actions are how we appear to the world.

We’ve already looked at how our thoughts and feelings contribute to our behaviour.  If we are unaware of our thoughts and ignore our feelings it is likely that our hot buttons will activate and run our automatic programs.

Your flight or fight response will kick in and you will react to your situation rather than taking the time to calm yourself and choose how you want to respond.  


  • If you feel angry you are likely to act in an aggressive way. 
  • If you feel angry but like you are helpless in a situation then you are likely to behave in a way that gives away your personal power. You might run away, freeze and try and wait it out or become a sycophant and collude with someone who is being aggressive. 

Sometimes it feels like you don’t have a choice but that isn’t true and it actually makes things worse.  Anger is made worse by a feeling of victimisation and helplessness.  There are always other choices you can make.  

It will help to know that you aways have at least three options when dealing with a situation that makes you angry:   

  • You can avoid the situation.
  • You can accept the situation.
  • You can alter the situation.

In this module you will be able to consider what this means and how you can apply these strategies.

Anger is not just personal. It can be interpersonal and relational as well.

When managing anger that involves other people, it helps to have a problem-oriented disposition. This helps to shift from seeing the entire person as being a issue and shifting to seeing the issue as an objective and workable issue.

In this module, we will discuss ways to separate people from the problem. If you don’t do that then the people are more likely to interpret anything you say as being criticism and reject what you say rather than consider if it is valid. 

In this module we will look at strategies to help encourage other people to work with you on resolving problems rather than fight you. 

The ways that you can do this is by:

  •  using non-confrontational language
  •  identifying the problem 
  •  using 5 Whys

– using “I” messages

We’ve already looked at how anger affects your problem solving ability – it trashes it.

Preventing your anger getting our of control in ‘hot’ situations is possible if you have a system for discussing difficult issues. 

In this module, we will discuss how to work on the problems in your life.

  • constructive disagreement,
  • negotiation tips,
  • building a consensus,
  • identifying solutions.

Remember anger is caused by unfulfilled expectations. 

Sometimes those expectations are realistic – in other words most people would have similar expectations in the same situation.  

Sometimes your expectations are unrealistic, in other words there is little chance that your expectations would be met in the circumstance.  When you can see the problem clearly you will be able to see how realistic your expectations are as well.  

Telling the difference between what you want and what is real is what problem solving is all about.  

  • Are my expectations realistic?  
  • If they are, how do I close the gap between what I have right now and what I want? 
  • If they are not, how do I change my expectations so that they are more realistic?
  • Are other people’s expectations of me realistic?
  • If they are, what do I do to close the gap between my current behaviour and what would be reasonable?
  • If they are not, how do I change their expectations or the impact of their expectations on me?

We spent a lot of time looking at ways for you to understand what the problems are that make you get angry and allow your anger to get out of control.solving problems.jpg

Once you understand what the problem is.  What it really is.  Solving it is easy, or if not easy, at least possible. 

This module will cover solving the problem and includes: 

  • Choosing a solution
  • Making a plan
  • Getting it done

It is not just our own anger that can get overwhelming. Another person’s blow up can also trigger intense reactions in us, including shock, fear, and even reactive rage.

In this module we will discuss how we can effective deal with angry people.

Specifically we will talk about:

  • the Energy Curve,
  • de-escalation techniques,
  • guidelines on when to back away and what to do.

We’ve now come to the conclusion of our course.

So far, we’ve given to you different techniques that can help you manage your anger better.

In this module, we will show you how these different techniques come together. 

We will also give additional tips to help you in practising these anger management techniques more effectively.

The module includes:

  • Anger Management Techniques Process Overview
  • Putting it into action