How to Express Anger in a Healthy Way

Everyone gets angry; it’s a natural and healthy emotion that demands to be felt. However, it’s how you handle that anger that is important.

Maybe you have a hard time not “snapping” at people, or perhaps you try to push your anger down, leading to more frustration. It’s possible to express your anger in a healthy way, and doing so allows you to process and work through the emotion more quickly.

With that in mind, let’s cover some strategies for expressing anger that will let you acknowledge the emotion, rather than try to ignore it.

Understand Your Anger

Part of acknowledging this emotion is understanding what it looks like for you. Anger can manifest in both physical and emotional ways. Physically, you might experience an increased heart rate or heavier breathing, while emotionally, you may feel frustrated and irritable.

Once you identify how anger shows up for you, consider your common triggers. What are the things that tend to make you angry, and why?

Keeping track of these things will make it easier for you to recognize personal patterns and feel more in control of your emotions.

Prioritize Communication

You might not feel like talking to anyone when you’re angry. However, clear and concise communication is important.

By using “I” statements, you’ll be able to express yourself without blaming others for your anger. Be specific when talking about your feelings, indicating what triggered your anger and why. Even when you’re upset about something, choosing to be calm and respectful is essential; this will help to ensure that people are listening without feeling attacked. Others will be less likely to get defensive and more likely to truly understand your concerns.

Finally, it’s important to choose the right time and place to discuss your anger. It won’t be productive to talk to someone when emotions are still running high or when you have to rush through the conversation.

Find Healthy Outlets

One of the best ways to manage your anger is to find healthier outlets for your emotions. Don’t sit and stew, letting your emotions become stronger; avoid unhealthy coping mechanisms that can exacerbate your frustration.

Instead, try things that will boost your mental well-being. Journaling, mindfulness, and meditation are all fantastic ways to “let go” of your anger and feel more grounded. For some, allowing your creative juices to flow is another effective way to manage anger. Try things like painting or drawing to express yourself and release your emotions.

If you need something more tangible, try exercising. Moving your body will help to release frustration while boosting your mood and energy.

Talk to Someone

If you find that anger is an overwhelming emotion for you, you’re certainly not alone. Maybe there is something beneath the surface triggering your anger or making it easy to feel more irritable.

If you think that might be the case, don’t hesitate to reach out for help. Getting to the root cause of the issue is often the first step in the healing process, and you don’t have to do it on your own.

Not only can therapy help you better understand your anger, but you’ll learn even more effective and healthy ways to express and manage it.

Again, anger is a natural emotion that shouldn’t be suppressed. However, if you’re having a hard time handling it on your own, please don't hesitate to reach out to our office today to set up an appointment.