It can be difficult to express anger in a positive and healthy way. People often find themselves at one extreme or the other--either suppressing anger inside or letting it explode into something dangerous like road rage. These extremes are not good, but when you express anger in a healthy way, you can resolve it more quickly and get back on with your life. Read on to learn express anger.
Instructions
1. Recognize that anger is a valid emotion and is necessary for survival. Anger has the capacity to wake you up to things that need to change and to help you take the first steps towards changing your situation.
2. Identify what is making you angry. Displacement is a common reaction to anger. Rather than expressing anger towards who or what is actually making you angry, you may become irritated with your spouse or children, friends or colleagues, minor inconveniences or even yourself. If you find yourself being generally angry, trace back your anger to it origin.
3. Practice relaxation techniques. Anger can be an overwhelming emotion because it is so physical--your heart and mind may race, your muscles can tense and you may feel sick. Focus on relaxing your body and mind to help look at the situation more objectively.
4. Be assertive as you express anger rather than being aggressive or physical. Clearly and firmly discuss why you are angry with the person who has caused your anger, emphasizing your needs. If she tries to argue, do not engage in the argument. Just come back to your own needs.
5. Express your anger safely if you need to be physical. Sometimes a physical expression of anger can be helpful. If you need to, hit a cushion or throw a pillow rather than lashing out at yourself, another person or an animal.
6. Use anger to fuel constructive or creative activity. If expressing your anger did not diminish it, seek a physical activity to direct it towards. Dance, exercise and drumming are three ways you can work off the extra energy of anger. Projects that you find personally rewarding can also help you deal with anger.
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