We have all been there, that moment of blind fury that causes us to completely lose our cool. Anger is a powerful and destructive force when allowed to run free, causing harm to relationships, mental health, and even our physical wellbeing. Learning how to better manage this potent emotion using positive coping methods is definitely in our best interests.
About Managing Anger
Anger is the outward sign of an emotional disturbance, triggered by a perceived wrong or injustice. Maybe you feel you’ve been taken advantage of or tricked; maybe someone has disappointed you, or even harmed you. There are endless situations or events that can provoke feelings of anger, so how can we prevent anger from creeping into the very fabric of our daily lives?
Actually, the brain provides us with the tools for controlling our emotions, including anger. The brain’s limbic system is where executive functions like emotion regulation, decision-making, and impulse control are centered. This is command central for keeping anger and other negative emotions under control. Sometimes, these coping skills are not fully developed and we may struggle to manage anger, allowing it to invade our headspace and impact our quality of life.
On the flip side, sometimes responding to a given situation in anger is absolutely justified. Feeling angry is not always a negative response; it might be a wake-up call. When we find ourselves at the other end of someone’s abuse or mistreatment, it is up to us to acknowledge it as such and to move on, instead of staying and simmering in anger day after day.
6 Positive Ways to Release Anger
Anger has the potential to be incredibly toxic to our wellbeing. Festering anger can cause gastrointestinal distress, headaches, and anxiety, so learning some safe ways to diffuse it is vital. When you find yourself stewing in anger, try these positive anger management techniques:
- Physical activity offers a healthy solution for releasing anger. Not only will the “feel-good” endorphins quickly cancel out the negative thoughts and lift your mood, but also the production of dopamine, serotonin, and norepinephrine will help reduce stress.
- Visit a friend. Sometimes you just need someone to talk to about what is upsetting you. Chatting with a friend provides such an outlet. A friend might offer a different perspective on the situation, or may just validate your feelings. Either way, you will feel better.
- Deep breathing. A quick way to diffuse feelings of anger is by practicing deep breathing. Draw in your breath to the count of five; hold the breath for a count of seven; exhale slowly to a count of eight. Repeat this five times and you will feel much calmer.
- Grab your yoga mat and spend an hour focusing your energy and attention on movement, breathing, and mindfulness in a yoga class. Yoga can be very relaxing, and help you get to a peaceful, Zen state of mind.
- If you don’t have a friend available to share your frustrations with, consider jotting your feelings down in a journal. The process of writing down the perceived slight, and your resulting emotions, can help to release much of the anger.
- Soothing music. Music has a powerful effect on our brains. When you are feeling wound up in anger, put on some soft, soothing music. Whether it is smooth jazz, standards, or even spa music, you will find yourself relaxing and releasing that anger.
Don’t let the heat of an angry moment rattle you and ruin your day. When something triggers feelings of anger, try these healthy, positive methods to let that anger go.
