Things To Remember When Releasing Anger
Its important not to hold onto anger for too long it can be harmful when this happens, so try your best not to do that. Anger is a normal emotion and everyone experiences anger at some point in their life. Its possible to manage anger and channel it positively rather than letting this emotion build up over time try some of the tips that weve outlined above!
Keep In Mind
A few things that you should keep in mind in context to anger:
Dont Bottle Up Your Anger This Will Only Make It Worse
It can be easy to bottle up our emotions when we are feeling angry with someone or something, but its important not to. Bottling up your anger will only make the emotion worse in time and could lead you to explode at some point!
Express Your Anger In A Healthy Way
There are many ways to express anger healthily. This could include writing down your feelings, painting, or going for a run.
Avoid Saying Anything You Might Regret
We mustnt say anything when were angry that we might regret it later on in life! This can be difficult, but it will ultimately save us from getting into an argument with someone over something that weve said in the heat of the moment.
Use Active Listening Skills
Many of us find that when we are talking to someone about how angry we are, they often interrupt or dont listen to whats being said. When this happens, it can be difficult not to get even angrier!
Stay Away From Alcohol And Drugs
Strategies To Cope With Family Stress
Coping strategies to guide you and your family when dealing with everyday stress and crisis situations.
Stress is a normal part of life. We all encounter stress in a variety of different situations, forms and amounts. What causes stress for one person may seem like no big deal to someone else.
Stress can come from seemingly small events like heavy traffic or a long line at the store, or it can be a result of a crisis event, like the loss of a job, a death in the family, a pandemic such as that caused by the novel coronavirus, the virus that causes the infectious disease COVID-19, or the catastrophic flooding experienced in mid-Michigan.
The most important thing to do is to recognize, accept and manage your stress to avoid negative physical and emotional consequences. Stress that is not managed can manifest into chronic stress. Chronic stress has been shown to suppress your immune system, increase blood pressure and blood sugar levels and exacerbate underlying conditions like anxiety and depression.
Figuring out what stress management tools work best for you can be a process. While there is no perfect way to manage stress, here are some tips that may work for you and your family:
Michigan State University Extension has a variety of classes to help people learn to manage stress. Please visit our website to find offerings and experts in your area.
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The Anger Management Process
It can be difficult to release anger and theres no one size fits all solution that works for everyone depending on how theyre feeling and what is happening in their life at a particular point in time. However, over time you could find yourself becoming less angry and frustrated as you work through the anger management process.
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General Tips To Release Anger
Acknowledge Your Feelings Of Anger And Why They Are Happening
When we become angry at someone or something, it is important to first acknowledge how we are feeling and why these emotions have arisen.
Take Deep Breaths And Count Slowly To Ten
If youre finding that your anger is escalating out of control, try taking some deep breaths and then counting slowly from one to ten to calm yourself down. This can help the initial feelings of frustration or stress become less intense after a short time has passed.
Distract Yourself For A While
Many of us find that when we become angry, it can be difficult to stop thinking about this anger once the emotion has taken hold. If youre finding yourself becoming increasingly frustrated with someone or something, try distracting yourself for a while.
How A Psychologist Can Help
If you continue to feel overwhelmed, or other licensed mental health professional who can help you learn how to control your anger. He or she can help you identify problem areas and then develop an action plan for changing them.
The American Psychological Association gratefully acknowledges psychologists Raymond W. Novaco, PhD, and Raymond DiGiuseppe, PhD, for their help with this fact sheet.
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Take A Walk In Nature
You dont have to drive to a mountain resort to feel the stress-relieving benefits of nature. To start coping with stress, find any green space, like:
- a park
- a bench under a tree
- a friends backyard
A study published in Frontiers in Psychology found that spending just 20 minutes outdoors is associated with the biggest drop in cortisol levels when compared with other stress-reducing initiatives.
Presuming you have to walk to your nature destination, getting outside also has the stress-reducing bonus of some light exercise to help stabilize your sympathetic nervous system.
The Type Of Stress Matters
Stress can affect you both instantly and over time .
Acute stress is the bodyâs instant response to any situation that seems demanding or dangerous. Your stress level depends on how intense the stress is, how long it lasts, and how you cope with the situation.
Most of the time, your body recovers quickly from acute stress. But stress can cause problems if it happens too often or if your body doesnât have a chance to recover. In people with heart problems, acute stress can trigger an abnormal heartbeat or even a heart attack.
Chronic stress is caused by stressful situations or events that last over a long period of time. This could include having a difficult job or dealing with a chronic disease. If you already have a health problem, stress can make it worse.
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What Else Can I Do To Help Myself Better Manage Emotional Stress
In terms of your general health, which affects your ability to manage and cope with stress, you need to take care of yourself the best that you can.
- Get quality sleep. Aim for seven to nine hours of sleep each night. Relax before bedtime with a soothing bath, some reading time or warm cup of chamomile tea. Learn other ways to sleep better.
- Maintain a healthy diet, such as the Mediterranean diet.
- Exercise regularly.
- Connect with others. Keep in touch with people who can help support you, both practically and emotionally. Ask for help from family, friends or religious or community groups you are associated with.
Setting A Good Anger Management Example For Children
Its OK to feel angry its just not OK to yell or hurt someone.
If you say sorry for getting angry, it sends the message that anger isnt OK. So its better to say sorry for yelling or losing your temper. This sends the message to your children that its OK to feel angry sometimes but its more important to find healthy ways of handling anger.
What to do when you dont manage anger well Therell always be times when you dont manage anger well and you yell or say things you regret.
When this happens, its a good idea to take a moment to work out what to say to your children or your partner. Here are some ideas:
- Im sorry for losing my temper. Next time Ill take myself away to calm down earlier.
- Im sorry I yelled. Can we talk about what just happened?
- Im sorry. I shouldnt have said that, even though I was angry. I should have walked away and calmed down before we talked about it.
Looking after yourself can help you feel calmer and better able to solve problems with your children as well as your partner, family and friends.
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Healthy Ways To Release Rage
As a health care worker during the COVID-19 pandemic, youve probably dealt with some anger over the last few months, as the virus continues to take lives across the United States. With infection rates climbing once again, that anger may increase in intensity – what was once frustration may become full-blown rage. The circumstances causing this rage might be beyond your control , but you can control your own reactions. Relaxation techniques or mindfulness often work for lower intensity anger like frustration or annoyance, but with a feeling as high energy as rage, try to let that energy out in a safe way.
Know The Difference Between Anger And Aggression
Anger is a feeling, an emotional reaction to particular stimuli, whereas aggression is a course of action brought about by that feeling.
Being angry once in a while is a normal and unavoidable part of the human condition. Aggression, on the other hand, is a decision.
Although aggression can take many forms, it is most often a conscious course of action taken as a result of anger. The most extreme form of reactive aggression is violence.
So if a person insults you, the feeling of anger that arises from it is more or less automatic, but the decision to retaliate in some way is an act of aggression, get it?
This is where the term anger management comes into play, because if you know how to adequately deal with your feelings of anger, then you are far less likely to respond aggressively to people or situations that make you angry.
Your feelings of anger are most likely normal and probably reasonable enough, but this does not necessarily validate a decision to react aggressively towards others.
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How To Relieve Stress And Anxiety Top 10 Ways To De
Feeling Stressed or anxious is very common these days. The basic of relieving stress aims to make you happy. So, find your happiness in every little detail and improve the routine with the top 10 ways. Anxiety is impacting the lives of 40 million US citizens alone. Imagine where the world is leading in terms of mental health.
Well, here we will only be focusing on how to relieve stress and anxiety is such a fast-moving world and keep yourself motivated for happy things in your life.
Anger And Stress Letting It All Out
Allan Schwartz, LCSW, Ph.D. was in private practice for more than thirty years. He is a Licensed Clinical Social Worker in the states…Read More
In writing for Mentalhelp.net, I like to think that this website, among others, really is educating people about how to maintain mental health, get help when they need it and protect themselves against the very real physical and emotional dangers of stress. While I am a realist and am aware that the word does not reach everyone, it is nevertheless disappointing when I meet someone who seems to have no clue.
Alice is a 50 year old woman and the mother of two adult children, the oldest a 30 year old son and a 25 year old daughter. Sixteen years ago she and the children suffered the tragic loss of her husband to a heart attack. Left alone to raise her children, Alice did the very best she could and successfully raised both kids. However, she herself was not so lucky. Three years ago she was struck with a deadly case of ovarian cancer. She was lucky to survive and is now healthy and cancer free. Her son is getting married at the end of the year. That is where the trouble now lies.
In fact, the answer for Alice and for all of us, is to integrate mindful living into our lives. Mindful living refers to focusing on appreciating and living in the moment, rather than getting stuck in the past or future.
Your comments are encouraged.
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How Can I Better Cope With Emotional Stress
There are many techniques that can be tried to help you better manage your emotional stress. Try one or more of the following:
Take some time to relax: Take some time to care for yourself. Even if you can devote only five to 15 minutes a few times a day to relax, take a break from reality. What activity helps you relax? Some ideas include:
- Read a book.
- Take a walk. Practice yoga.
- Listen to music, sing along to a song or dance to music.
- Enjoy a soothing bath.
- Sit in silence with your eyes closed.
- Light a scented candle.
Practice mindfulness: Mindfulness is learning how to focus your attention and become more aware. You can learn to feel the physical changes in your body that happen in response to your changing emotions. Understanding this mind-body connection is the first step in learning how to better manage your stress and how emotions affect your body. Mindfulness can also help you focus your mind on the immediate what can I do to bring my mind and body to a place of calmness. If you can figure out what helps you feel more calm and relaxed in that moment, you know youve figured out one of your stress triggers and what works to manage it.
Distract your mind and focus on something else: Focus your mind on something other than whats causing your stress. Do something fun. Watch a funny movie, play a game, engage in a favorite hobby . Volunteer for an activity to help others. Do something with people you enjoy.
Tips To Reduce Anger And Stress
Anger problems also cause issues in relationships be it at work, with friends and family, or even with strangers. Angry outbursts alienate others. This stresses those relationships, which further stresses your mental and physical health.
In contrast, if you reduce anger, then you can deal with frustrations in healthier ways. You can communicate more effectively with others.
Here are seven tips to reduce anger and stress:
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Exercise Out The Stress
Stress can cause tight muscles and weighs your body down.
Exercise is known to improve things like blood pressure, heart health and strengthen the immune system but did you know that it makes you more resilient to stress?
According to this study, getting regular exercise is associated with emotional resilience in adults.
People who exercise on a regular basis are able to handle lifes stressors more easily than those who didnt exercise and didnt anger as quickly.
Exercise is also good for relieving built-up tension in the muscles from being stressed about a situation.
Recognizing The Signs Of Anger
It is very important that you recognize when you are angry. This sounds a bit obvious, but very often people are unaware of the true depth of their feelings.
A lot of people simply pretend that they arent angry, or else displace themselves from the causes of their anger.
Anger can be subtle and quietly influential. It isnt always expressed by shouting, violence or antisocial behavior anger can find expression in numerous other ways.
If you are angry, you may find yourself clenching your teeth, suddenly suffering from a headache, or experiencing a stomach ache or muscle tension.
You may end up shaking or trembling, feeling sick or desperately wanting to get away from the person or situation thats bothering you.
Emotionally, you could become irritated, depressed, guilty, resentful, anxious or even afraid.
Recognize these signs, know yourself and when youre about to lose your temper, then look out for those signs in others. It can be, quite literally, a lifesaver.
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Speak To Yourself In The Third Person
In the middle of an emotional storm, we often become fused with the catastrophizing, critical or hopeless voice in our head. Everything appears bad, now and in the future. The more we try to think our way out of it, the more we get mired in the quicksand of negativity.
To stop the spiral, change how you talk to yourself. When you use third-person pronouns and your name to refer to yourself, you zoom out and get some distance from the current situation, said Ethan Kross, a professor of psychology as well as management and organizations at the University of Michigan and the author of Chatter: The Voice in Our Head, Why It Matters, and How to Harness It. Your perspective shifts from being overwhelmed to seeing the problem as a challenge, from I cant to I can.
Studies by Kross and others show that talking to yourself in the third person takes the edge off stress and defuses it, often quite quickly. Even if it seems silly or contrived, try advising or coaching yourself the way you would talk to someone you care about the next time you get stressed. Doing so silently will work, but you might want to experiment with saying the words aloud if your environment allows for it. Emulating how children talk to themselves in the third person can ensure that you do not slip into self-criticism.