Anger Management

Anger Management
in Lexington, Richmond & Frankfort KY

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What is Anger Management?

Anger is a normal, healthy emotion that varies in intensity from mild irritation to intense fury and rage. Anger is accompanied by physiological and biological changes, including increases in heart rate, blood pressure, energy hormones, adrenaline, and noradrenaline. 

Anger management is the process of learning to recognize signs that you are becoming angry and to take the appropriate actions to calm down and deal with the situation. While it is impossible to completely avoid situations, things or people that anger you, you can learn to manage your reactions. 

Signs & Symptoms 

People who suffer from anger management issues typically have a low tolerance for frustration, and get angry more easily and more intensely than the average person. 

Signs that you may suffer from anger management issues include:
  • Experiencing a regular feeling that you have to hold in your anger.
  • Constantly feeling cynical, irritated, impatient, critical or hostile. 
  • Experiencing frequent, escalating arguments with your partner, children, or co-workers. 
  • Resorting to physical violence or physical threats of violence against people or property.
  • Engaging in out-of control or frightening behavior, such as breaking things or driving recklessly.
  • Experiencing anxiety or depression about anger 

Diagnosis & Treatment Options

Here are some useful tips to help tame your temper:

  1. Think before you speak. When angry, your thinking can be very exaggerated and overly dramatic. Before speaking, take a moment to collect your thoughts and replace them with more rational ideas. Remind yourself that getting angry is not going to fix anything or make you feel any better.
  2. Express your anger and frustration in an assertive but non-confrontational way. Again, think about what you want to say before you say it, and listen carefully to what the other person is saying, as well. Avoid criticizing or placing blame on others in the situation.
  3. If your immediate surroundings are causing anger and frustration, take a timeout and remove yourself from the environment. Give yourself short breaks during stressful periods to allow yourself to be better prepared to handle the situation. Physical exercise can also help reduce stress and relieve tension. If you feel your anger escalating, go for a brisk walk or spend some time doing enjoyable physical activities. 
  4. Instead of focusing on what makes you mad, try to identify possible solutions and resolve the issues at hand. Approach the problem with your best effort and make a serious attempt to face it head-on, even if the problem does not get solved right away. 
  5. Use humor to release tension and defuse the situation. Humor makes you realize that you are being unreasonable and how unimportant the things you are angry about really are. Be careful to avoid laughing off your problems and resorting to sarcastic humor!
  6. Practice relaxation skills to calm down angry feelings. Common relaxation techniques include breathing deeply from your diaphragm, slowly repeating a calm word or phrase, imagining a relaxing scene or participating in non-strenuous yoga exercises to relax your muscles. 
  7. Know when to seek help. Controlling anger is a challenge for everyone. Consider seeking help when your anger seems out of control, when it causes you to regret your actions or when it hurts those around you.

There Is Hope! 

Anger management counseling focuses on learning specific skills and ways of thinking to help you cope with your anger. Improving your ability to manage anger has several benefits, which allow you to have more control when facing life’s challenges. If you feel that your anger is out of control or if it is having an impact on your relationships and other parts of your life, please consider scheduling an appointment to meet with our team to learn valuable techniques for managing your anger today. 

Don’t hesitate to contact our office or visit these websites for more information about anger management.

New Client Info
Lexington, KY

Darby Creek Location
501 Darby Creek Road
Suite 11
Lexington KY, 40509
Phone: 859-338-0466
Fax: 859-294-0802

Recent Posts
By Paul Dalton 05 Feb, 2016
So you live in Kentucky and only a few more weeks until spring. Everyone should be happy and feel better about that, right? I think most of us get a sense of relief and hope, and that cognitive energy to bust out of the winter season and get moving. For some, the spring can be a rough time. Depression, anxiety, bi-polar disorder, and relationship issues prevent the spring season from being all that it could be. Following are some reasons that these and other conditions may worsen in the spring, a few resources for you, and some concrete strategies you can implement to help yourself. 

So why do people struggle some in the spring when it should be all flowers and sunshine? 

1. Sleep
Many times the spring season causes a change in our circadian rhythm . The sun wakes you up in the am, it is difficult to keep a routine, and restlessness all contribute to the sleep problem. Our eating in the winter and spring can affect how much we sleep. Caffeine, napping, undereating, and how much we are moving, all contribute to how much we sleep. Spring likely has an effect on melatonin in the body, which aids in sleep. 

Strategies that help are EXERCISE and EATING RIGHT! If you keep moving with the help of  a tool like a Fitbit or utilize regular exercise of 45 minutes or more 4-5 times per week, you are far less likely to have sleep problems. Exercise helps you sleep. Exercise helps you eat better. Eating and sleeping adequately can reduce your stress and fight any symptoms you may have. Eating healthy keeps your mind, body, and spirit in a positive place. When your body is well, your mind has a great chance of being well too. Sounds too simple? Give it a try!

The sleep foundation can help here :  Sleep Foundation Healthy Sleep Tips
Eating Right For Spring
Here is a good link to read on symptoms getting worse in the spring: Spring Makes Symptoms Worse

2. Spring Fever is Real
Our office has existed for over 15 years now. I can tell you that March to May is our busiest time of the year, always. Bipolar disorder, marital infidelity, depression, and anxiety are the main reasons people call us in the spring. The real causes of spring fever include longer days that produce more sunshine and increased energy, changes in hormone production, sleep cycles, nutrition and diet changes, body needs, and possibly, a lack of self care. When we bust of out winter here in Kentucky we sometimes forget that it takes a little time to get our minds and bodies in shape for yard work, spring cleaning, and for many, an increased workload all the way around. Here are some links to let you know spring fever is real. 

Spring Fever
WEB MD-You Give Me Spring Fever
Wiki Spring Fever
Spring Time Bad for Depression

3. Expectations Are High

Sometimes in spring we have been thinking about all the things we should of, could of, would of done if we had lived in San Diego or Florida during our winter days. The reality of being human can set in when we find out that spring has sprung, it is time to get moving, and we don't have the energy or drive to complete our list of high expectations. Many people are disappointed in themselves and these outcomes. Don't worry about it. 

Strategies you can use include setting small attainable goals you can feel good about. Work on your list a little at a time. Make goals that regular people can reach with time built in for you to EXERCISE AND SLEEP. Do a mix of things that you enjoy and are healthy for you while completing your responsibilities. If you deny yourself from pleasure too long, that strategy is likely to backfire. Have a good balanced approach. Use a checklist that has 3 sections. One section is for today. One section is for the week. Reserve one part of the list for things your are really wanting to do. Put a vacation or planned fun activities on a calendar. Look up things you might want to do during that time online. Planning, thinking and dreaming are fine. They keep us hopeful. 

Tiny Buddha Expectations and Disappointment
Expectations at The Silent Blog
Three Ways Expectations Can Hurt You

4. Allergies

If you live in Kentucky, you know about allergies. Kentucky is known to be one of the worst states when it comes to spring and fall allergies.  Louisville is ranked as one of the worst cities in the entire country to live in due to allergies.   Many times people are unaware they are being affected. Sometimes the symptoms are less obvious than a runny nose, cough, and cold like symptoms. Many times people are lethargic, grouchy, have headaches, and have cognitive deficits. The allergic affect we have in Kentucky can quickly turn into a sinus infection, bronchitis, ear infections, and other maladies that make us mentally and physically drained. That flower below can cause us some issues! 

Get to a doctor. Take a seasonal allergy medication. Some are mild, like Allegra (please get your physician's approval before taking allergy medications) and can be taken everyday. Prescription nose sprays may help, but may also have some cognitive or mood altering side effects. Be careful, but don't suffer! Get help from an allergist if you need it. 

Allergy Resources
Pollen Map
How to Beat Spring Allergies by WEB MD
By creekmoremarketing 21 Sep, 2015

Welcome to our website!

Therapy is a great choice. It works, and I hope you make a commitment today to start. Most people find the idea of attending therapy with a therapist or counselor far more scary than the actual process itself. Here is a link that describes how the process works at our locations.

Our therapists are located in Lexington, Frankfort and Richmond, KY. See individual profiles of our therapy providers here . I hire our professionals personally and attempt to provide you with someone that will care about your outcome and treat you well. These are experts at counseling and therapy and provide services you will want to tell others about.

Our clinicians care, and you will know they are different in that respect. Providing therapy in Central Kentucky is much more than a job to our therapists. It is a profession, and a way of life.

Please let us help you today!   Contact us here   or at 859.338.0466 now.


Paul D. Dalton, MS, LPCC, CADC

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