Anger Management Classes
Have anger issues caused problems in your life? By joining our Anger Management Group you will learn practical tools to better manage your emotions and reduce impulsive reactions. In the Anger Management Classes you’ll explore what’s behind your anger, learn to recognize your triggers and patterns, and discover healthier ways to respond rather than react, all while gaining insights from others’ experiences and building accountability.
Anger Management Group Therapy
Our Anger Management Classes are led by Michael Zimmerman, LCSW, who brings unique qualifications to anger management group facilitation through his military service in the Marine Corps and Pennsylvania Army National Guard, where he learned emotional regulation under pressure.
The 10-session Anger Management Group provides a structured approach to understanding and managing anger through mindfulness and emotional awareness.
Anger Management Classes Schedule
When: Wednesdays, 6:00-7:00 PM
Where: Monroeville Location
Dates: September 10 – November 12, 2025
Sessions: 10 weeks
What You’ll Learn in Anger Management Classes
- Identify underlying emotions beneath anger
- Practice mindfulness techniques such as breath awareness, body scans, and progressive muscle relaxation to build self-regulation skills
- Develop healthy communication strategies
- Build tools for intentional responses vs. automatic reactions
- Cultivate acceptance, gratitude, and kindness
- Navigate others’ anger effectively
The Anger Management Group emphasize cultivating attitudes of acceptance, gratitude, and kindness through discussions, meditations, and practical exercises, empowering you to manage anger mindfully and plan for a balanced and peaceful future.
Anger Management Group Outline
Week 1: Foundation & Introduction
Session 1 – Building Our Foundation
- Introductions and group guidelines
- Course overview and expectations
- Introduction to mindfulness principles
- Practice: Awareness of breath exercise
- Homework: Daily breath awareness (5 minutes)
Week 2: Understanding Anger
Session 2 – What’s Behind the Anger?
- Exploring the roots of anger
- Identifying underlying emotions (fear, unmet needs, disrespect, hurt)
- Practice: Body scan meditation
- Homework: Daily body scan practice + anger trigger journal
Week 3: Recognizing Patterns
Session 3 – Breaking the Auto-Pilot
- Understanding “auto-pilot” thinking patterns
- The anger cycle: triggers, thoughts, feelings, actions
- Practice: Body scan meditation + progressive muscle relaxation
- Homework: Continue daily practice + identify personal anger cycle
Week 4: Mindful Responses
Session 4 – Gathering the Scattered Mind
- Overview of the 9 mindful attitudes
- How attitudes relate to choosing non-reactive responses
- Diffusing anger energy through awareness
- Practice: Awareness of thoughts meditation
- Homework: Apply one mindful attitude daily + thought awareness practice
Week 5: Mid-Course Check-In
Session 5 – Progress Review & Troubleshooting
- Group check-in on progress and challenges
- Troubleshooting common obstacles
- Reinforcing body awareness and thought awareness skills
- Practice: Review and strengthen in-the-moment mindfulness techniques
- Homework: Continue daily practice with renewed focus
Week 6: Emotional Intelligence
Session 6 – The Power of Acceptance
- Understanding acceptance vs. resignation
- Learning to exercise acceptance while addressing underlying emotions
- Practice: Awareness of emotions meditation
- Homework: Daily emotion awareness practice + acceptance exercises
Week 7: Self-Compassion
Session 7 – Treating Yourself with Kindness
- Exploring gratitude and generosity toward self
- Breaking cycles of self-criticism that fuel anger
- Practice: Loving-kindness and self-compassion meditation
- Homework: Daily self-compassion practice + gratitude journaling
Week 8: Interpersonal Skills
Session 8 – Responding to Others’ Anger
- Strategies for dealing with someone else’s anger
- Practice: Communication skills exercises and role-playing
- De-escalation techniques
- Homework: Practice new communication skills in daily interactions
Week 9: Integration
Session 9 – Putting It All Together
- Participant teach-back sessions
- Sharing personal insights and strategies
- Practice: Comprehensive mindfulness session incorporating all techniques
- Homework: Create personal daily practice routine
Week 10: Sustainable Change
Session 10 – Planning for Your Future
- Developing a long-term maintenance plan
- Identifying ongoing support resources
- Celebrating progress and growth
- Practice: Commitment ceremony for continued practice
- Take-Home: Personalized practice guide and resource list
Our Anger Management Group Therapy will:
- Provide you with practical tools to help you manage anger
- Reduce impulsive reactions
- Improve your relationships
- Feel less alone by being surrounded by peers also dealing with anger
In the Anger Management Classes, you’ll learn:
- How to recognize the early signs of anger and what’s really driving it
- Proven mindfulness techniques to calm your body and mind
- Healthier ways to express yourself and respond rather than react
- How to handle challenging situations without letting anger take control
- Self-compassion practices to break cycles of self-criticism that fuel anger
Whether you’re looking to deepen your relationships or simply understand yourself better, this Anger Management Group is a great opportunity to start making meaningful changes.
Why Sign Up For Anger Management Classes?
If you’ve ever felt overwhelmed by your anger issues, you’re not alone. In fact, A 2019 NPR-IBM Watson Health poll found that 84% of people believe Americans are angrier today compared to a generation ago and that poll was before the pandemic.
It’s important to note that anger is a natural emotional response that can range from mild frustration to intense fury, often triggered by real or imagined threats or provocations. Whether it’s a traffic jam or a stressful situation, how you interpret those triggers plays a huge role in how you react. Turned outward, anger becomes aggression that can lead to harmful outcomes like road rage, physical altercations, or even injury.
Anger can often feel overwhelming, and people simply want to get rid of it. There are two main types of strategies for anger management: one focuses on calming down (e.g., deep breathing, mindfulness, or meditation), while the other aims to release pent-up energy (e.g., punching a bag or engaging in vigorous exercise). According to a meta analytic review published in Clinical Psychology Review (Kjærvik & Bushman, 2024) calming activities are far more effective in reducing both anger and aggression than those aimed at increasing energy.
This finding can be explained by how our nervous system responds to different types of activities. Anger triggers the body’s fight-or-flight response, which elevates the stress hormone cortisol and activates the sympathetic nervous system. Calming activities like deep breathing and mindfulness help to activate the parasympathetic nervous system, which is responsible for the body’s relaxation response. These techniques counteract the body’s stress response by lowering heart rate, reducing muscle tension, and calming the mind, making them particularly effective at reducing anger.
In contrast, activities designed to release energy—like punching a bag, or running—may temporarily provide a sense of relief, but they don’t necessarily resolve the underlying emotional state. In fact, they can even keep the sympathetic nervous system engaged, prolonging feelings of tension and frustration. Instead of diminishing the emotional intensity of anger, they may reinforce it by focusing attention on the feeling itself.
Thus, the most effective approach for managing anger involves strategies that focus on lowering arousal and stress, creating a more peaceful internal state, rather than methods that might simply express or amplify the emotion.
Meet Your Facilitator for Anger Management Group Therapy
Anger Management Group FAQs
Q: Where will the Anger Management Classes be held?
A. The Anger Management Classes will be held in person at our Monroeville location. During some of the sessions, we will utilize our salt cave.
Q: What Day and Time is the Anger Management Therapy Group?
A. The Anger Management Therapy Group will be held Wednesdays from 6PM-7PM.
Q: What dates does the Anger Management Therapy Group run?
A. The Anger Management Classes will start September 10, 2025 and conclude on November 12, 2025.
Q: How many weeks does the Anger Management Group run?
A. The Anger Management Group runs for 10 weeks.
Q: Who is facilitating the Anger Management Group?
A. The Anger Management Group is led by Michael Zimmerman, LCSW. Michael brings unique qualifications to anger management group facilitation through his military service in the Marine Corps and Pennsylvania Army National Guard, where he learned emotional regulation under pressure.
As a Licensed Clinical Social Worker who has led mindfulness and resiliency workshops for the Air Force Reserves, Michael combines personal experience with professional expertise to help participants develop practical tools for managing difficult emotions and building lasting resilience.
He is dedicated ally and advocate for the LGBTQIA+ community and is passionate about creating inclusive spaces where everyone feels seen and supported.
Q: How many people will be in the Anger Management Group?
A. The Anger Management Group is limited to 10 participants.
Q: Do you accept insurance for the Anger Management Group?
A. Yes, we accept Aetna, Cigna, Highmark BCBS, and UnitedHealthCare.
Q: What is the self-pay fee for the Anger Management Group?
A. The self-pay fee is $50 per class.
Q: Can anyone join the Anger Management Group?
A. The Anger Management Group is open to men, women, and non-binary adults.
However, please note that those who are court-ordered to attend anger management are not eligible to join.
To ensure the group is a good fit for you, an intake with the group facilitator will be required.
This will help us tailor the experience to best meet your needs.
Q: Do I have to be a current Counseling and Wellness Center of Pittsburgh client to join?
A. No, you do not need to be a client with us.
However, to ensure the group is a good fit for you, an intake with the group facilitator will be required.
This will help us tailor the experience to best meet your needs.
Q: Do I have to attend all of the Anger Management Classes or can I drop in?
A. Regular attendance is recommended as each session builds on previous skills. New participants can join through Week 4, as catch-up support is available for the first three sessions. New participants cannot be accepted after Week 4.
PLEASE NOTE: You must get registered and have an intake with the group facilitator.
Q: Is there an intake required to join the Anger Management Group?
A: Yes, you will need to have an intake scheduled with the group leader. Our administrator will schedule this for you when you call.
Q: How do I sign up for the Anger Management Group?
A. Please email info@counselingwellnesspgh.com or call 412-322-2129 ext. 3 if you are interested in joining the Anger Management Group. You can also fill out the form at the bottom of this page.
To ensure the group is a great fit for you, an intake with the group facilitator will be required. This will help us tailor the experience to best meet your needs.
Ready to Join Our Anger Management Group?
Please fill out the form below if you have any questions about our Anger Management Classes or are ready to get started! Our team is here to provide you with the information and support you need.
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