DEALING WITH ANGER

Everyone experiences feelings of anger, and that is okay. When normal feelings become excessive or are expressed in hostile ways, they become unhealthy.

What are some unhealthy expressions of anger?

• Short temper or excessive irritability
• Agitated feelings and overt expressions of hostility
• Verbal or physical threats, or being physically abusive or violent toward another when angry
• Excessive control over others
• "Pushy" behavior

What causes excessive anger or aggression? To control anger you must first realize what the cause is. Common causes often include:

• Bottled up angry feelings or the inability to emotionally cope with a situation
• A perceived loss of control in factors that affect you
• Not adequately accepting unchangeable aspects of your life
• Rejection, loss, or feeling threatened

What are some suggestions for an individual who has trouble controlling anger?

• Recognize your anger as a problem.
• Identify the cause, and explore emotions of hurt and fear underlying the anger.
• Talk over problems and issues with others instead of keeping them bottled up.
• Focus on the goal of expressing feelings in appropriate, non-hostile ways.
• Develop empathy towards others, assume others' best intentions ,and learn to forgive.
• Accept the reality of the situation and choose to focus on the positive.
• Find ways to calm down: relaxation exercises, use of humor, and physical activity.

For more information:
www.apa.org
www.anger.org