Healthy Ways To Release Anger: How To Express Anger In A Productive Manner
Experiencing anger and angry thoughts can be a natural part of life. However, some methods of expressing and releasing anger may be destructive. Learning to process anger in a healthy way can help with overall well-being and functioning and may also improve one’s personal relationships.
Developing a clearer understanding of anger
While feeling angry may not be a pleasant experience, anger can be a signal that you are being mistreated and an impetus for you to change the situation. Viewed in this way, anger can be a productive signal that something in your life needs altering, whether that may be an unhealthy relationship or an unfulfilling job. Persistent anger, however, can be a sign that something more serious could be wrong. An inability to control anger can be a symptom of some mental health conditions and can lead to problems in one’s personal relationships.
Anger management strategies: deep breathing exercises, mindfulness practices, and more
If you would like to learn to better control your anger, there are a number of techniques you can try out. The following are just a few:
Deep breathing exercises
Anger, along with other emotions, can activate the nervous system and can sometimes elicit a fight-or-flight response. Relaxation techniques like breathing exercises can be a means of releasing anger in a healthy way that calms your nervous system down. You may want to try the “4-4-4” breathing method, in which you inhale for a count of four, hold your breath for a count of four, and exhale for a count of four.
Mindfulness practices
Another possible way to modulate an angry response can be to check in with your body. Mindfulness, or the practice of paying attention to the present moment, can help you connect more with your physical responses and distance yourself from whatever situation is making you angry. Some mindfulness techniques that could be helpful with anger management include naming sensory stimuli (such as something you can see, hear, feel, smell, or taste) or doing a quick body scan to see where you may be tensing up.
Keeping a feelings journal
Emotions, particularly anger, can be overwhelming in the moment when you are experiencing them, sometimes making it difficult to remember exactly what precipitated your emotional reaction (a phenomenon sometimes associated with “blind rage”). Recording emotions in a “feelings journal” can be one way a person makes sense of their emotional experiences. Keeping track of what situations lead to anger and other feelings may help people better understand their triggers and potentially predict their emotions in advance. Journaling about emotions can also help to release rage, sadness, and other negative feelings so that they do not build up.
Other anger management strategies
Physical activity can help to reduce anger and stress, and you do not need a gym membership or a complicated workout routine to reap the benefits of exercise on your emotional state. Even something as simple as going for a walk or doing a few quick yoga poses may be effective. Anger can also be processed through creative outlets, such as painting, drawing, writing, or playing a musical instrument. Spending time outside and in nature may also help to defuse angry feelings.
Communicating your anger in a positive way
Many of the productive benefits of anger may be lost if you are not able to communicate your frustration with a particular situation. For example, if you are frustrated that your partner does not clean up their dishes, it is unlikely that they will realize the problem unless you are able to tell them. However, sometimes it can be complicated to communicate your irritation without coming off as too combative or aggressive.
The power of temporarily stepping away from a situation
In a situation where your anger is running hot and you are not sure you will be able to appropriately communicate your frustration, you may find it beneficial to take a small break. If you are in a heated conversation, you might try simply saying, “This is getting a little intense. I think I’m going to go for a quick walk to clear my head.” Stepping away may help you calm down and check in with yourself to more effectively understand your emotions and determine the clearest way to communicate your needs to the other person.
Mental health support for addressing feelings of anger
If taking steps to release your anger in a healthy way is not resulting in a reduction of angry feelings, or if your anger is perpetual or negatively impacting your relationships, you may want to seek support from a mental health professional. A therapist may be able to help you explore specific triggers and ways to release your anger productively.
Online therapy for anger management with a mental health counselor
You might be experiencing shame and embarrassment about what you may perceive as a failed attempt to learn to better control your anger. These emotions may prevent you from opening up to a therapist. In this situation, online therapy could be a more comfortable option for you. The distance created by an online format may help to take some of the pressure off of you, which may help you to be more open about your experiences.
Researchers have found that online therapy may be just as effective as traditional in-person therapy at addressing a wide variety of life concerns, including anger issues. One study examined a group of patients who completed online therapeutic interventions for anger and found that engaging in online therapy resulted in lower levels of maladaptive anger symptoms.
Takeaway
Anger can be a productive emotion if you are able to respond to it in a healthy way. Recognizing what anger may be trying to tell you, expressing your anger clearly and concisely, and using techniques like mindfulness practices and journaling may help you understand and control your anger better. Speaking to a therapist about anger management may also be beneficial. Take the first step toward learning to express anger productively and reach out to BetterHelp today.
Frequently asked questions
How do you deal with anger in a healthy way?
To deal with anger in a healthy way, it may help to distance yourself from any immediate situations that cause anger. Distance may help you see the situation differently or at least reduce the intensity of your anger. It may also help to practice some relaxation exercises. For example, you might breathe deeply inward for four seconds, hold your breath for 4 seconds, and then breathe out for four seconds. You can repeat this process (called box breathing) several times. This may help to replace shallow breaths, which can be common during a bout of anger, with deep breaths that activate the parasympathetic nervous system. It may also help to practice progressive muscle relaxation, which typically involves tensing and relaxing each muscle group one by one.
How do you release repressed anger in a healthy way?
To release repressed anger, it may help to speak with a licensed mental health professional. A therapist may be able to help you explore the complexities of repressed anger. Therapists might use cognitive behavioral therapy (CBT) to help you identify and replace inaccurate or negative thoughts that could be contributing to your anger. Aside from therapy, talking to a person who has contributed to your repressed anger may help you to eventually release it. It may be wise to have this conversation in a safe setting and plan how to respond if anger arises during the conversation.
How can I stop being so angry?
Anger can be a normal emotion, but chronic anger can affect both physical and mental health over time. To stop feeling intense anger, it may help to explore a potential root cause of your anger. In some cases, chronic anger may be related to past trauma. Traumatic events affect everyone differently, but some people may experience anger as a result of trauma. A therapist may be able to help identify the root cause of your anger and help you devise a plan that helps you feel angry less often.
How can you be less sensitive to anger?
To become less sensitive to anger, it may help to practice mindfulness meditation. This type of meditation typically involves watching thoughts and feelings as they arise and pass. Regular practice may help you identify signs of anger and simply observe them instead of reacting in the moment when you’re upset.
How do healthy people express anger?
One potentially healthy way to practice anger expression is through assertive communication. Assertiveness typically involves directness without aggression. This may not be possible in the heat of the moment when you’re experiencing intense emotion. It may help to separate yourself from a tense situation until you reach a point of calm and can communicate without uncontrolled anger.
How do you release anger and resentment?
To release anger and resentment, it may help to question some of the thoughts that arise related to past events that cause anger. This process might not resolve all of your anger, but by observing these thoughts as they come and go, you may find that they have less power over you. It may also help to speak with a counselor about ways to process resentment. You could also talk to a trusted friend to gain another perspective and obtain emotional support.
How can I reduce my anger naturally?
To reduce anger naturally, it may help to implement some self-care strategies. For example, 20 minutes of exercise per day may lead the body to release endorphins, which are chemicals that tend to improve mood. It may also help to begin a meditation practice. One such practice is mindfulness, which typically entails observing thoughts and emotions as they come and go. An alternative route that might help is guided imagery, which usually involves a quiet time of thinking about relaxing imagery, such as a peaceful setting in nature. This practice may lower blood pressure and restore a sense of calm.
What emotion is behind anger?
Anger may sometimes be caused by fear or a sense of rejection, which can happen to anyone. In other cases, it can be related to being hurt by someone’s words or being treated unfairly. Regardless of the cause, there is professional help for those experiencing challenges with anger.
Why do I get so angry so easily?
A tendency to get angry easily may be related to unresolved conflict from the past. In other cases, someone may have a tendency to get angry as a result of a mental illness or brain disorder.
Are anger issues a mental illness?
Anger issues are not listed as an official mental illness in the DSM-5. However, there are some disorders that can cause frequent anger, such as intermittent explosive disorder, oppositional defiant disorder, and bipolar disorder.
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