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Anger

What Is Anger?

Anger is a natural emotion we all have. It is a feeling of hostility or resentment toward someone or something. Anger can be caused by many things, and it can help to encourage you to find a solution or make a change.

Anger has a bad reputation. It is sometimes thought of as a negative emotion, but it is as important as the rest of our emotions. Anger is problematic when it is expressed in an unhealthy/hurtful way. It is okay to be angry, but it is not okay to hurt yourself or others if you are angry. Like other uncomfortable emotions, it can be a problem when you feel like that all the time.

Anger is often a surface emotion. It is the one we show in place of something else. Check out this diagram of the Anger Iceberg.

Anger Iceberg (therapistaid.com)

What Does it Feel Like?

Anger can feel different for everyone.

Anger can feel like:

  • Faster breathing
  • You are flushed, hot, or sweaty
  • You want to yell or scream
  • Your stomach is upset
  • Your muscles are ready to run
  • Your heart is pounding and beating quickly
  • Your muscles are tense
  • Your body is prickly
  • It can be difficult to think clearly or make good decisions
  • And more

What Can You Do to Calm Down?

It is okay to feel angry and upset. It is about learning how to express it in a healthy way. Anger will not go away if you ignore it. Ignoring it can make you feel worse. You need to find a way to get it out. Being angry does not mean you can hurt others, yourself, living things, or property. Give yourself a moment before you act/speak.

Things you can do to calm down:

  1. Take slow, deep breaths
  2. Scribble on a piece of paper
  3. Yell into a pillow
  4. Play a game
  5. Go outside
  6. Get active
  7. Listen to music
  8. Dance
  9. Play an instrument
  10. Write it out
  11. Take a break
  12. Watch a funny movie
  13. Think of what is bothering you and think of solutions to deal with it
  14. Talk with a loved one

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