Identifying route causes and de-escalating negative expressions associated with anger

Unfortunately people often see anger as something negative, however the expression of anger can be productive when letting it out without rage or pain, rather in loving ways. Anger should never be ignored and should be understood before it escalates to cause harm to yourself or someone else. Allow time to process your anger with your other basic emotions. Acknowledge the correlations between the emotions of anger, rage, fear, pain, and love. You must ask yourself where the anger is coming from, is it fear? Is it pain? Is it love? Begin to identify the actions that are motivated by your emotions.

Now I will cover a few useful strategies of how to deal with anger. You may also learn these techniques to share with your friends or partner. For self-soothing strategies, you should try to relax by practicing Diaphragm breathing, with slow repetitions of a calming phrase, place a positive image in your mind, and engage in non-strenuous exercise when possible. All new techniques should be practiced a little each day. The next strategy that is commonly used in psychotherapy is called cognitive restructuring to focus on changing the way you think. Restate your internal self -talk with rational thoughts. Remind yourself there is always a resolution! When talking to yourself silently or someone else avoid using the words “never” or “always”, this prevents feelings of alienation. Next, Try to focus on your goals. This can be done alone or with the person that you are experiencing anger toward. Use your wise mind, this is not only your emotional mind or logical mind, but a balance of both in order to maintain rational perspectives. Transition your expectations into desires by altering your demands into requests.

At times anger can be a result of frustrating circumstances in our lives that seems inescapable. Some problems may not have immediate solutions. Keep track of your goals and recognize progress made along the way. This will help keep you feeling hopeful rather than feeling hopeless. When we tend to become angry, we predict conclusions before they occur. Take time and think carefully prior to responding to someone. It is natural to take a defensive stance but do not fight back. Find the meaning beneath a person’s words before allowing anger to escalate things out of control. Recognize that the person making you angry might have their own difficulties expressing their emotions.

Another way to defuse your anger to recognize how your anger might be exaggerated would include seeing it from a humorous perspective rather than approaching it with over dramatic seriousness of the situation. Additionally, you can try to improve your environment to decrease your prompt feelings of anger. Think of this as changing your route, as if you were taking the same route while driving but this time you decide to choose the longer, less congested roads. Try to give yourself a break by incorporating some personal time during the most stressful parts of the day, approach your battles with other people at selected times to avoid arguments when you are both tired and stressed, and remember the saying “pick your battles” before you decide to exert that negative energy.

As I mentioned earlier, exercise is a productive method of how to deal with anger. You must take into consideration how much you take care of your body can also effect your mind. Think “happy body, happy mood.” Stay away from anything that would harm your body, such as drugs, alcohol, and even processed foods. Fuel your body with healthy fats, then balance your protein and carbs so that you brain is functioning to its potential. To monitor your progress and better recognize what triggers your angry thoughts, keep a written log when incidents of anger arise. If you continue to feel overwhelmed, consult with a licensed mental health professional. Seeking out professional assistance will help you control your anger, identify your areas of deficit, and develop an action plan for change using evidence-based treatments.