5 Ways to Deal with Anger

Anger is a natural response to upsetting situations and should be expressed, not bottled up. However, the key is to let it out in a healthy way and not lash out or engage in destructive behaviours. In this blog, you’ll learn how to control your anger instead of letting it control you.

What Happens if You Suppress Anger?

If you experience an emotion and don’t express it, it doesn’t just go away, it bottles up and can have consequences. Unexpressed anger can be turned inward and negatively affect your health. For example, if you’re angry because you didn’t pass an audition and don’t work through these feelings, you might start engaging in self-destructive behaviours to punish yourself and then experience lower self-esteem or even depression. When turned outward, suppressed anger can take on the form of passive-aggressive behaviours. For example, if something your partner did upset you and you don’t have an honest conversation with them, you might start acting hostile and your relationship might suffer. Additionally, anger is associated with heightened blood pressure, more frequent headaches and an increased risk of heart attack and stroke. [1] 

So here are 5 ways to deal with anger:

1. Accept anger

When you see anger as something inappropriate, you’re more likely to try to push it away instead of expressing it. The next time you feel annoyed, take a deep breath and tell yourself that it’s normal to feel this way. 

2. Find creative ways to express it

The best way to channel your emotions in a healthy way is to use artistic tools such as drawing, singing, dancing or writing. The technique doesn’t matter, all you have to do is convey how you feel. For example, you can paint a situation that made you angry or dance to a song whose lyrics resonate with your emotional state.

3. Find an immediate solution 

If you’re one of those people whose anger is explosive and goes from 0 to 100 really fast, it’s important for you to find a solution you can rely on to prevent things from escalating and express it in a way that doesn’t hurt yourself or others. For example, you could remember to remove yourself from the room if you’re having an argument with another person or punch a pillow instead of engaging in self-harm.

4. Exercise

If you aren’t an artistic soul, another option is also to release your anger through exercise. Physical activities such as boxing or running are great at converting those feelings into something more positive.

5. Try mindfulness techniques

Instead of struggling against your anger, try to get to know it a bit more. Focus on where you feel it in your body and rate how intense it is. Then take deep breaths and imagine that the tense area relaxes every time you exhale. 

If you feel like you’d benefit from professional help, don’t be afraid to reach out. Contact My Family Psychologist for a confidential chat 

                                         https://www.betterhealth.vic.gov.au/health/healthyliving/anger-how-it-affects-people#health-problems-with-anger