How can I express my anger safely?
How can relaxation help?
How can I handle arguments?
What are the physical effects of anger?
Can anger cause health problems?
What are unhelpful ways to deal with anger?
How can I learn to express anger in healthy ways?
What are some suggestions for long term anger management?
What are the benefits of regular exercise in anger management?
What can I do to teach my children how to express anger appropriately?

How can I express my anger safely?
There are safe ways to express your anger:

• Go for a run
• Talk to someone you trust

How can relaxation help?
Relaxation can help put things in perspective. There are many ways you can relax:

• Go for a walk or sit quietly in a park
• Listen to music
• Read a book, go to a movie or watch a video
• Play your favorite sport
• Take a bath

How can I handle arguments?
Once you have an argument, it is easy to stay angry or upset with the other person. If you don't resolve arguments with people you see often, it can be a very uncomfortable experience. Talking to the person about your disagreement may or may not help. If you do approach them make sure it is in a helpful way.

Unresolved arguments can cause problems
Unresolved arguments can lead to:

• Confusion and feelings of resentment
• Stress and tension
• Sleeplessness
• Illness
• Family breakdowns or poor relationships
• Aggression or violence

Can anger cause health problems?
The constant flood of stress chemicals and associated metabolic changes that accompany recurrent unmanaged anger can eventually cause harm to many different systems of the body. Some of the short and long term health problems that have been linked to unmanaged anger include:

• Headache
• Digestion problems, such as abdominal pain
• Insomnia
• Increased anxiety
• Depression
• High blood pressure
• Skin problems, such as eczema
• Heart attack
• Stroke

• Anger explosions - some people have very little control over their anger and tend to explode in rages. Raging anger may lead to physical abuse or violence. A person who doesn't control their hot temper can isolate themselves from family and friends. Some people who fly into rages have low self-esteem, and use their anger as a way to manipulate others and feel powerful.
• Anger repression - some people consider that anger is an inappropriate or 'bad' emotion, and choose to suppress it. However, bottled anger often turns into depression and anxiety.

• If you feel out of control, walk away from the situation temporarily, until you cool down
• Recognize and accept the emotion as normal and part of life
• Try to pinpoint the exact reasons why you feel angry
• Once you have identified the problem, consider coming up with different strategies on how to remedy the situation
• Do something physical

• Keep a diary of your anger outbursts, to try and understand how and why you get mad.
• Consider assertiveness training, or learning about techniques of conflict resolution.
• Learn relaxation techniques, such as meditation.
• See a counsellor or psychologist if you still feel angry about events that occurred in your past.
• Take regular exercise

What can I do to teach my children how to express anger appropriately?
Expressing anger appropriately is a learned behavior. Suggestions on helping your child to deal with strong feelings include:

• Lead by example
• Let them know that anger is natural and should be expressed
• Treat your child's feelings with respect
• Teach practical problem-solving skills
• Encourage open and honest communication in the home
• Allow them to express their anger in appropriate ways
• Explain the difference between aggression and anger
• Punish aggression or violence, but not appropriately expressed anger
• Teach your child different ways of calming and soothing themselves

• Learn to express your anger safely
• Relaxing activities can help you deal with your anger
• Resolving arguments will make you feel more positive and happy.
• The long term physical effects of uncontrolled anger include increased anxiety, high blood pressure and headache
• Anger is a positive and useful emotion, if it is expressed appropriately
• Long term strategies on anger management include regular physical exercise, learning relaxation techniques and counselling

Experience you can trust for the whole family...

Fees for Individual, Family, and Marital Therapy:
My fee for therapy is $125/hour.

I bill most major insurance companies for services rendered. I am approved to provide services through Mayo health systems, Rochester schools, Rochester city and county, United Behavioral Health (UBH), Blue Cross Blue Shield, Blue Plus, UCARE, Medical Assistance etc. Most people have co-payments between $10 and $25 once they have met their deductible.

I request 24-hour notice for cancellation of appointments, with the exception of emergencies. If you have any questions about my services, please feel free to call me at 507 259-8107 or email me - there is no fee for this. I will get right back to you.

Hours: Days and evenings

Phone: (507) 259-8107
Office: 1530 Greenview Drive SW, Suite 108A, Rochester, MN 55902

Learn more about Mark White's experience in individual, couple and family therapy.