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Do These Three Things When You Feel Angry
Written by: Soriah Mitchell
Volunteer Blog Writer

 

Do these Three Things When You Feel Angry

 

Ever had an experience ended up hurting someone’s feelings as a result of feeling angry and not knowing how to handle it? 

We’ve all been there and there’s strategies you can use. Here are three things you can do when you feel angry that won’t cause harm to yourself or to others around you.

 

#1 Acknowledging Anger

Start a regular practice of noticing when you feel anger. 

  • What are the physical sensations? 
  • Was this triggered from an internal thought or external event? 
  • Are there certain “themes” that bring up feelings of anger? 

You can use a daily journal to bring awareness/help you acknowledge when you feel angry. Or maybe it’s as simple as having the courage to say “I’m feeling angry right now”.

 

#2 Taking Ownership

Remember, there’s nothing wrong with anger itself. It’s an emotion that serves a purpose. Anger can give you useful information about yourself and what you need. 

For example, what does anger tell you about your needs?  Are you wanting connection? Space? Do you need understanding or to be listened to? Anger can signal a whole host of emotions and needs when we stop to reflect and understand it.

By taking ownership of your anger, you’re empowered to meet your own needs and express yourself to others in a respectful, compassionate way.

An example could be “I’m feeling angry about ___ because ___ and I need ___”.    

 

#3 Moving Forward

Holding on to anger can lead to high blood pressure, chronic stress and other cardiovascular issues. Whether you practice journaling, breathing techniques, compassionate communication and/or taking space when you feel anger, regularly practicing these tools to help you move on from anger will benefit your health and relationships. 

Chronic emotional cycles of anger can be broken. Be kind to yourself. This is a process. We learn by practicing moving forward.

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