What if anger isn’t the problem—but a clue? For many clients, anger often surfaces quickly and intensely. But beneath the surface, it often masks something more vulnerable: a bid for safety, autonomy, or connection. As therapists, it’s not just about helping clients “manage” their anger—it’s about decoding what it’s trying to say.

That’s a question we explore more deeply in our anger management workshop by Joel Kouame, MSW, MBA, LCSW, CAMS-II, a trauma-informed mental health therapist and clinical supervisor. The course is designed to help therapists deepen their understanding of anger's emotional roots, identify triggers, and learn practical strategies for helping clients regulate their anger in healthy, constructive ways.

This article explores five common anger triggers and introduces practical, evidence-based strategies like CBT, the Gottman Method, Somatic theory and more that you can use to help clients toward emotional regulation and resilience. These approaches complement the core principles covered in Joel's course, empowering you to not only understand anger more deeply but also apply actionable techniques in your therapeutic practice.

What Is Anger? Understanding the Emotion

Though anger is frequently labeled as destructive, it can be a vital signal when understood and expressed constructively. At its core, it is how humans are wired to respond to any perceived instance of injustice, threat or a pent-up frustration that erupts to the surface. 

However, anger carries potential for positive change provided it is kept within healthy limits and channeled in the right direction. In contrast, long-lasting anger is a sign of deeper emotional disruption that can impact relationships and overall well-being.

Identifying Common Anger Triggers

Anger is often sparked by specific triggers—recognizing them is the first step toward managing the emotional response.

1. Feeling Disrespected or Unheard

Have you ever encountered situations where you felt your opinions or emotions were dismissed or not given due attention? Such experiences of invalidation, when repeated over time, can lead to emotional sensitivity or heightened reactivity over time. The American Psychological Association considers respect to be a core human need that, if deprived, can set off emotional alarm bells. 

2. Unmet Expectations 

We all come to expect certain things in terms of how others should treat us or what our ideal life looks like. When the reality is different from those expectations, frustration can quickly give way to anger. 

Imagine expecting appreciation or reward for your efforts, either personal or professional, and instead receiving little acknowledgment in return. These disconnects between our desires,  especially unrealistic or unspoken ones, and reality, can potentially ignite strong emotional reactions. 

3. Loss of Control 

Anger often serves as a mask or shield for our inner fears or helplessness. This relates to situations that lie beyond our control, like a traffic jam, a sudden job loss, or a meltdown in public wherein our internal sense of safety feels threatened. 

APA interprets this response as  “reactive aggression,” which stems not just from the situation itself but from our perceived inability to affect or escape it.  Feeling powerless in the face of these circumstances, fuels frustration that can quickly escalate into anger. 

4. Trauma or past experiences 

Sometimes, anger rooted in past experiences resurfaces in the present. It’s like a resurfacing of an unresolved or a past traumatic experience, especially when one felt betrayed, abused or abandoned. 

If trauma is left unaddressed, it gradually assumes the form of a triggered state in adults where any present-day action can stir unresolved emotions from the past.

5. Chronic Stress or Fatigue 

It’s commonly observed that we become more irritable when we are excessively tired or stressed out. When our nerves are constantly strained or our body is constantly stuck in a fight-or-flight mode, even the slightest of things can put us off track, and emotional reactions can become harder to contain.

Stress releases hormones, cortisol and adrenaline, that impede our ability to think logically or regulate our emotional responses in the event of a triggering situation. This can prevent us from seeing the big picture or empathizing with others. 

Experience the wonders of therapy for anger management through our innovative course. Learn how to discover the roots of anger and healthy coping strategies to boost your client's resilience and promote their well-being. 

Strategies for Emotional Regulation

Learning to regulate your emotions, especially anger, is more about learning how you choose to respond rather than impulsively reacting or denying them altogether. Here are some evidence-based therapies widely endorsed by professional counsellors and psychologists that can be effective in warding off anger. 

1. Somatic Therapy

When it comes to anger, the body often speaks before the mind can make sense of it. Somatic therapy works by tuning into these physical cues—tight jaws, clenched fists, shallow breaths—and creating space for awareness and release. Rather than suppressing or analyzing anger from a purely cognitive angle, somatic approaches help clients feel their way through it.

• Recognize the body's response to anger: Somatic therapy helps clients become aware of how anger manifests physically—through clenched muscles, shallow breathing, or a racing heart—so they can better understand their emotional state in real time.
• Regulate the nervous system: Techniques such as grounding, breathwork, and body scans guide clients out of fight-or-flight mode and into a more balanced, regulated state.
• Build emotional resilience: With consistent practice, clients develop an embodied awareness that allows them to respond thoughtfully to anger triggers, rather than reacting impulsively.

2. Cognitive Restructuring 

Grounded in cognitive behavioral therapy (CBT) , this stands as one of the most powerful tools for altering our responses to triggering situations. Cognitive restructuring involves identifying unhelpful thought patterns—like pessimistic views, black-and-white thinking, or personalized opinions —and replacing them with more balanced, realistic ones.

Suppose someone cuts you off in traffic, and you lash out at them, thinking they did that on purpose, which fuels your anger. Cognitive restructuring invites you to pause and ask questions that make you see an event from a different perspective, such that you restructure it in more constructive or balanced ways.

3. The Gottman Method

While originally developed to help couples strengthen their relationships, the Gottman Method offers powerful insights for understanding and managing anger in therapeutic work. At its heart, this approach encourages emotional attunement—helping clients notice and name their feelings before those emotions become overwhelming.

Through practices like stress-reducing conversations and emotional awareness exercises, clients learn to pause and identify what’s truly going on beneath their anger. The method also teaches practical strategies to prevent emotional flooding, such as deep breathing and self-soothing techniques, which regulate the nervous system in moments of heightened tension. 

Embark on this on-demand course on anger management by Joel Kuame, to delve deeper into these techniques to build confidence in helping clients reclaim control over anger and navigate it successfully. 

Take the First Step Towards Anger Management 

Anger management begins by recognizing triggers that cause anger and then working to mitigate their impact. Instead of treating anger as a threat, you can learn to see it as a signal and harness its energy to drive personal growth and improve yourself. 

At Core Wellness, we are geared to guide you every step of the way in your journey by providing you with the tools and resources to manage anger constructively. Explore our live and on-demand course on Anger Management to gain comprehensive insights and practical tools to provide expert therapeutic support to those or struggling to express it in healthy ways.

Join our workshop to expand your learning and help clients move beyond reactive anger towards a proactive approach to anger management.