Anger. It’s an emotion that might be a dirty little secret. Or, if we’ve had incidents and anger management issues, maybe not such a little secret.
It’s a tricky emotion, because anger often seems to be disguised as other emotions. If people are jealous or insecure, it could be that they’re really angry with other people, outside situations, or even themselves.
Anger could also drive substance use disorder, since people might use drugs and alcohol to try to minimize their anger or conditions related to anger, such as depression or anxiety. Unfortunately, this tactic often backfires and people abusing these substances grow even angrier—or more depressed or anxious—than ever.
Luckily, there are healthy ways to combat anger that don’t involve alcohol or drugs:
- Take a walk. Walking could provide a number of benefits, since it removes you from a situation that could trigger your anger and it gives you a break. Walking also provides physical exercise that can make you feel better physically and mentally and help you focus.
- Wait a minute. Taking some time before you react might prevent you from saying or doing anything in the heat of the moment that you might regret later. It can help you focus more clearly on developing a constructive way to deal with a situation.
- Keep it positive. Holding a grudge won’t do you any good. There’s an expression that says that being angry with someone is like letting them live rent-free in your head. By staying angry with people and not addressing your anger, you’re allowing the anger, resentment, and other negative emotions to build when you could be acting and reacting in healthier ways.
- Express yourself. Releasing pent-up anger can be freeing. To do this, be assertive and consider using “I” statements: “I feel that.…,” instead of accusing others with statements that begin, “You never….” Such explanations can help others understand your perspective.
- Seek help. Speaking of perspective, if you’re having trouble with anger issues, consider visiting a therapist. Therapy or counseling can help you see your issues from new angles and help you develop new strategies to deal with these issues.
Anger is an intense emotion, but it doesn’t have to destroy us. These tips and other tactics can help us deal with our emotions constructively instead of turning to alcohol or drugs.
