What to Do When You Get Angry

Got anger? Try recognizing and naming it to reduce your feelings of anger.

Some people are able to identify triggers or cues of times they'll get angry. Others are less in touch with their emotional experience and find they can go from 0-100 really fast. In order to help manage feelings of intense anger, we can label our feelings. This can help us recognize exactly what we are feeling and what we would like to do about it.

Instead of always jumping to "I'm so angry right now!" we can use other words that may better fit our emotional experience at that moment. To do this, we can check in with our body and mind to really observe exactly what is going on. What just happened? What is your interpretation of what just happened? What's going on in your body - are you hot, tense, crying? Common situations that may evoke feelings of anger might include a goal is blocked or interrupted or you or someone else is insulted or hurt. When this happens, try to identify and specifically name what you are feeling.

Do one of these feelings better fit your experience?

Frustration

Grouchy

Irritated

Mad

Displeased

Annoyed

Aggravated

Agitated

Bitter

Fury

Wrath

Outrage

Indignation

Grumpy

Hostile

For a more detailed account of how to tame your anger, visit https://www.npr.org/sections/health-shots/2019/01/28/688180879/got-anger-try-naming-it-to-tame-it?fbclid=IwAR1NarZG7kTlYcS62ze0TQeagVtPAOhae2RhOKo7jXPjtYhXiMwOH8u6T-s