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Use Your Anger Productively
Anger is a fuel that can energise you to solve problems. But if it gets out of control, you can blow up and be a danger to yourself or those around you.
One way to productively use your anger might include addressing the small issues in your life that lead to frequent frustrations, such as a leaky tap. You can also use your anger to assert yourself by having a meaningful but difficult conversation.
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Preventing Anger
When you understand your anger, you can intervene in any of the three stages (provocation, interpretation, mood).
- You can avoid provocations when you decide it's best to do so. You can ignore or hide irritating political Facebook posts.
- When you can't avoid ...
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Mood Logs
The most valuable way to understand, manage and use your anger is to keep a mood log.
Using a mood log for a week or two will help you identify the relationship between your feelings, thoughts, and situations. It will give insight into how you tend to think and behave when you're ...
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Understand Your Anger
- Is your anger justified? Consider if you've really been wronged or treated unfairly, and what the real consequences of that are.
- What does your anger tell you about the situation? When you think your anger is justified, what is your anger communica...
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Traditional Anger-Management Approaches
Anger management strategies include relaxation, such as deep breathing, muscle relaxation, or meditation.
When you're angry, relaxation approaches work to decrease unwanted emotional and physiological arousal. Suggestions such as punching a pillow is a bad idea since it doesn't re...
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Explaining Anger
Anger is characterised by an intense feeling of displeasure, ranging from frustration to rage. It includes a physiological response like increased heart rate and muscle tension, thoughts such as blame or revenge, and predictable behaviour, such as the desire to lash out.
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Interacting Factors of Anger
Anger comes from three interacting factors:
- A provocation or trigger. It's what happened right before you got angry (being cut off in traffic, or insulted by someone, for example)
- The person's interpretation of the provocation
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Expressing anger
"You have to express your anger to release it" is a myth. Research shows that expressing your anger only makes it stronger. Turning away from it by doing nothing or distracting yourself leads to less intense anger.
Try to address the source of the anger, not the anger itself. F...
Understand Your Anger
- Is your anger justified? Consider if you've really been wronged or treated unfairly, and what the real consequences of that are.
- What does your anger tell you about the situation? When you think your anger is justified, what is your anger communica...
Use Anger to Be Creative
When you are angry you often have terrible thoughts. But those thoughts tend to be imaginative and creative. Science shows that anger helps us create.
That is because it is part of our fight or flight system. So anger is used to help you think of a unique way to he...
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