Anger Information and Tips

Anger Information and Tips

This document contains information and tips that will help you better understand anger.

What Is Anger?

Anger is sometimes called a “secondary” emotion because we often feel a more vulnerable emotion immediately before we feel anger.

Sometimes before we feel angry we might feel: embarrassed, stressed, rejected, hurt, frustrated, envious, or a full range of other emotions.

Anger can range from feeling mildly irritated to feeling enraged and out of control.

When To Seek Help

Anger may be a problem if:

  • How angry you feel often seems out of proportion to the situation
  • Your anger is hurting your relationships with loved ones
  • Your anger causes you to act violently towards yourself, someone else, or things in your environment
  • Your anger is affecting your ability to do your job
  • Even mild frustrations cause you to go “from zero to 100” and to do things you later regret
  • Your anger is caused by something that happened a long time ago
  • You often turn to alcohol or substance use to cope with your anger

Managing Anger

  • Acknowledge to yourself that you are feeling angry. Try to name the other emotions you may also be feelings (e.g., embarrassed, overwhelmed, hurt)
  • Slow down your breathing by taking deeper breaths
  • Excuse yourself from the situation that is making you angry, if possible
  • Redirect your attention to something calming and relaxing
  • Go for a run or a walk around the block

How Therapy Can Help

Therapy can help you:

  • Learn effective strategies for managing your anger in the moment
  • Learn strategies to reduce your overall level of stress so that you can better cope with frustrations
  • Gain a greater understanding of how your anger may be affecting your own well-being and your relationships with loved ones
  • Identify patterns in what situations make you angry, so you can better equip yourself to handle these when they arise
  • Explore introspectively things that may have happened a long time ago that make you feel angry
  • Learn effective strategies for supporting a loved one who has difficulty managing their anger

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