Do you feel angry? We all do..in fact, anger is a natural emotion and everyone experience anger. You may feel anger in your body, or some people "think" through anger and anger manifest differently depending on individuals.
Anger can serve as a useful signal for us to understand the "triggering factors" or potential injustices. It is important to process and manage your anger because if you continue to suppress anger, it can make things worse and it can even lead to unhelpful consequences at work, in friendships, romantic relationships, self-care and you don't feel good about yourself. It is essential to learn effective coping sills to process and digest anger so that you can maintain emotional balance which will lead to personal growth.
Acknowledge and make space for anger: notice its presence. Where do you feel your anger in your body? Try to observe, notice without judgment. If possible, get even curious toward your anger and try to describe what you observe/notice.
Do not suppress or avoid anger because it does bounce back and gets worse.
Practice self-soothing technique so that you can cope with physiological arousal, activation. So this will prevent impulsive reactions out of anger. (Take a breath, deep breathing, take a walk, count to ten, 5-4-3-2-1 grounding technique, take a break, body scan exercise..these activities may lower bodily sensations.
When your bodily sensations are managed, try to engage in prefrontal cortex related activities by writing things down.
Step 1: Triggering situation: what happened? What led to anger? (write down fact)
Step 2: What was your initial emotion? Label each emotions.
Step 3: What were your thoughts?
Step 4: Breathe, take a step back and take a look at your thought. Ask yourself is this for now? meaning that you are not being triggered because of past incidents. Is this thought 100% accurate, 80% accurate? or were you making assumptions? personalizing? black and white thinking?
Step 5: Write down restructured thought after taking all things into considerations.
Step 6: Now breathe and feel your emotions. Rate your anger? What other emotions do you feel?
Anger is often a secondary emotion to mask other underlying emotions. Nevertheless we can digest and process anger one step at a time.
If it is possible, you can even transform anger into productive activities. Exercise, cleaning, use that angry energy to get things done, dance, intense exercise if you are able to, it will shift that energy and you will soon start to feel a little lighter.
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