Adult Guide to Understanding and Managing Anger

 

What is Anger?

Anger is a natural emotion we all experience. It can arise from feeling hurt, unfairly treated, stressed, or scared. Sometimes anger helps us protect ourselves or motivate change. Other times it can be hard to control.

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When Can Anger Be Helpful?

·                        It alerts us to problems that need attention

·                        Protects us from harm

·                        Gives energy and focus

·                        Motivates us to stand up for ourselves and others

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When Can Anger Cause Problems?

·                        Leading to arguments or violence

·                        Hurting relationships or work life

·                        Making us feel guilty, ashamed, or stressed

·                        Affecting our health, like sleep problems

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Tips to Manage Anger

For Teenagers and Young People

·                        Pause and breathe: When you feel angry, try to take slow, deep breaths before reacting.

·                        Use words, not actions: Express your feelings calmly to someone you trust.

·                        Take a break: Step away from the situation to cool down.

·                        Get active: Physical activity like walking, sports, or dancing can help release anger.

·                        Write it down: Journaling can help understand your feelings better.

·                        Ask for help: Talk to a parent, teacher, counselor, or friend if you’re struggling.

For Adults

·                        Recognize your triggers: Notice what situations or people tend to make you angry.

·                        Practice relaxation: Techniques like meditation, yoga, or deep breathing can calm your mind.

·                        Set boundaries: Learn to say no or walk away from stressful situations when possible.

·                        Communicate clearly: Use “I” statements, e.g., “I feel upset when…” to express yourself without blaming.

·                        Develop healthy outlets: Exercise, hobbies, or creative activities can reduce tension.

·                        Seek support: Talking to friends, support groups, or professionals can provide guidance and relief.

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When to Seek Help

·                        If anger leads to violence, self-harm, or abuse

·                        If you feel your anger controls your life

·                        If anger is affecting your health, relationships, or daily activities

·                        If you use alcohol or drugs to cope with anger

Professional support can include counseling, anger management programs, or medical help if needed.