Fired Up: The Truth About Anger
This post on Anger is written by Ilana Weinstein
If you’re anything like me, you love Disney and watched the new Inside Out 2 movie! For this blog post, I’d like to focus on one character in particular, Anger.
When we think of the emotion of anger, we think of aggression, tension, heat, outbursts, temper, and maybe even rage. But, perhaps, we are actually feeling overwhelmed, embarrassed, stressed, or lonely.
I know those words may not come to your mind when you think of anger, so, let me explain. Let’s take a look at the iceberg, the tip of the iceberg is above water. This is what we see when others are angry and what others see when we’re angry. In other words, it’s the outward expression of anger! However, our irritability, the “iceberg” extends far below the surface. Below the water are some emotions that aren’t immediately visible but can contribute to the anger we may be exhibiting.
Well, now that we’ve explained anger, what can we do about it?
Below are five examples of things to do when we’re angry:
Walk Away
Walking away and removing yourself from the situation is helpful. When you walk away, you get to take some space to cool down. Additionally, it allows you to gain perspective and think about what feelings might be triggering the anger.
Write it Down
Journaling or writing the thoughts and emotions you’re having can help you release your anger and understand what’s bothering you. Writing forces you to slow down and organize your thoughts, which makes it easier to understand and process the cause of your displeasure.
Splash your Face with Cold Water
While this may sound uncomfortable, splashing your face with cold water or taking a cold shower may help your body cool down, literally and emotionally. Cold water helps slow down your heart rate which leads to more internal and external regulation.
Practice Mindfullness
There are many ways to practice mindfulness, for instance, you can meditate, engage in mindful walking, or practice deep breathing. Any type of mindfulness will help you regulate and notice your anger without reacting to it.
Count to Ten
Counting to 10 is a good behavior to engage in when you’re angry because it helps you slow down and avoid an impulsive reaction. It also helps you divert your attention away from the anger or situation itself. Thus, it allows you to approach the situation more rationally.
It’s crucial to remember that anger often masks deeper than what meets the eye.
Engaging in mindfulness exercises like deep breathing, counting, or writing, can help you explore the hidden emotions related to anger. So, the next time you feel frustration, pause and reflect on what it might be trying to tell you. Allow yourself the space to respond thoughtfully. By being present, you can transform your anger from a reactive response into an opportunity for understanding and growth.
Check out our other popular blog posts: