Anger is a perfectly natural and normal emotion, just like joy or sadness. Getting angry is not intrinsically bad, but anger may transform from slight irritation to rage, angry outbursts or violence. What should you do in these situations?
Some people’s anger can be so intense and long term that it starts to affect their everyday lives. Anger can destroy relationships and lead to violent behaviour towards oneself or others. There are many ways to cope with this, which you can easily try if you are having a hard time managing your anger.
- Take a break. Think about ways you could deal with the angering situation. During conflicts, try to breathe deeply in and out and count to ten. This helps you to slow down the heartbeat and relax.
- Look at the situation from another angle. Maybe the situation is not like it seemed at first? Would your friend see the situation the same way? Maybe it is not so bad.
- Direct your anger into an activity. Try to take your mind off the situation. Read something, do a crossword, listen to music or take a walk. Playing a sport or doing another physical activity helps you calm down as well. Writing down your feelings or trying to draw them may be helpful.
- Try to express your feelings clearly. Think through what you actually want to get across and talk about irritating things slowly and clearly. Focus on your feelings and wishes. Blaming and insulting others will not help you assert yourself. It is important that all parties are able to express their opinion without interruptions.
- Talk to a friend. If you are angry, it helps to describe the situation to a third party in order to make some sense of your feelings. A friend or family member may see the issue from another angle and suggest a solution you would not have come up with.
Try to make use of the tips when you feel like you cannot cope any other way – they may be of great help in coping with anger. But bear in mind that every new tip or habit takes time.
Written by the youth information portal Teeviit based on the source of the National Institute for Health Development at https://noored.alkoinfo.ee/.
The National Institute for Health Development is a public research and development institution which conducts research on public health, disease prevention programmes and activities and promotes health.
Published in the youth information portal Teeviit in 2022.
