How to Channel Anger

Everyday frustrations can turn into unhealthy anger.

You're having "one of those days" when everything seems to be going wrong: the car overheated, you lost your cell phone and your boss just dumped a huge pile of work on your desk to be done by tomorrow---and it's already 4:30. You could scream and yell, throw things around the office, or punch your fist through a wall, but none of these is likely to solve your problems, and may even cause more. Find alternative ways to channel your anger and frustration to prevent unhealthy stress and counterproductive displays of rage.

Instructions

1. Identify the cause of your anger. Try to break down the problem or situation into specific aspects, and then try to come up with constructive ways to address them. Developing a plan to address specific problems may reduce anger and frustration by allowing you to feel you can manage the situation successfully, rather than letting it manage (and anger) you.

2. Take a short time-out. This may mean doing some deep breathing, a few yoga-style exercises, or mom's old standby: counting to 10. If possible, remove yourself from the situation, at least temporarily. Walk down the hall, go to the restroom, get a glass of water or find an empty office where you can calm yourself down. If you can't physically leave the situation, take a mental time-out---imagine yourself in a peaceful or calm location, pretend you're hearing soothing rainfall or ocean waves, or concentrate on some other image that is calming to you.

3. Find a physical outlet for your anger. Go for a run, do a vigorous workout in the weight room or practice your martial arts routines. According to Australia's Better Health Channel, doing constructive exercise is an excellent way to defuse anger and prevent its unhealthy physical effects, such as high blood pressure, anxiety, headache and digestive distress. In addition, regularly engaging in physical exercise or activity may help you avoid getting overly angry in difficult situations and help you control emotions in more healthy ways.

4. Try to find humor in the situation or use humorous imagery to dissipate your anger. This approach is particularly useful for young children, who may not have the emotional or intellectual skills necessary to resolve their anger in other ways. Tell your children they may not hit each other, but give them a pillow instead; instruct them to yell as loud as they want to into the pillow, or punch it as many times as they want. The silliness of what they are doing usually results in the anger gradually being replaced by giggles.

5. Seek the help of a professional if you find yourself repeatedly unable to control your anger, particularly if your anger is negatively affecting your life at home, at work or in important daily personal relationships. If none of the aforementioned coping strategies work for you and you are unable to find other non-destructive methods to control your anger, you may need additional help from a counselor or other mental health professional. Ask your pastor or physician for a recommendation.

References

• State Government of Victoria: Better Health Channel: Anger---How It Affects People
• American Psychological Association: Controlling Anger Before It Controls You
• Women to Women: Emotions, Health and Stress: Let It Out---The Power of Anger; Marcelle Pick