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Do These Three Things When You Feel Angry


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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When conflict happens in the workplace or people experience inappropriate or difficult behavior at work, relationships are damaged and productivity often suffers.
Workplaces that embrace Restorative Practices have the potential to create a safer, happier and more effective workplace for everyone. Restorative Practices can be used within the workplace both as a preventative measure and to address conflict when it does arise, enabling teams and individuals to work well together.

Restorative Practices can be an effective way to resolve workplace conflict. It involves:
  • bringing together all those affected by conflict
  • providing a safe environment for the expression of perspective
  • allowing participants to come to a shared understanding
  • identifying creative ways to deal with conflict
  • providing opportunities to rebuild damaged relationships and strengthen teams 

Restorative approaches can also be used proactively within the workplace to build strong, positive relationships. Staff meetings, for example, can be focused on building relationships and based around a foundation of mutual respect.
To discuss opportunities to bring this training to your workplace or to customize this training to your organizations needs, please contact Jessica Sherwood at Jessica.Sherwood@conflictcenter.org or call 303.865.5624.