Has the stress of the spring semester got you fuming with anger? Anger is a normal emotion that everyone feels and deals with. Anger becomes unhealthy when emotional outbursts are out of control, explosive, or frequent.
Lashing out with anger can hurt you or others in a variety of ways including: your physical and mental health, relationships with others, or even your job.
Managing your anger is the healthiest way to express and deal with it. Check out some of these great tips for cooling down and handling your frustration!
1. Take a deep breath: Take a minute to walk away and just breathe! Inhale through the nose, hold for 3-5 seconds and exhale out the mouth. It’s an easy way to step back and calm down.
2. Exercise: Exercising or doing physical activity releases tension and gets you away from the source of your anger. It’s a great healthy way to express and release that negative energy!
3. Count to 10: It may sound simple, but counting to 10 or even 100 can help clear your head. It causes you to stop and look at the situation with less anger and emotion.
5. Think before you act: Make sure to take a step back and think about what is causing you to be angry. It’s important to reflect on what is the root of your anger! Talking about it right away without internalizing and reflecting could lead to an argument!
6. Express in a healthy way: After calming down and reflecting, address the cause of your anger in a calmer way. Express what it is you’re angry about and why. Just stay calm and assertive.
7. Rate your anger: Write down what is making you angry and rate the intensity of your anger on a scale of 1 to 10. This will allow you to refocus and manage your anger to better understand what is causing your outbursts.
8. Relieve your anger: Find an outlet to relive stress and anger. It’s just as important to relieve your anger mentally as it is to relieve it physically. Use a stress ball or do something creative and enjoyable like doodling, writing, or playing a game!
9. Get help: Don’t be afraid to ask for help! Excessive or unhealthy outbursts of anger can lead to health issues including heart problems, depression, high blood pressure, and anxiety. There are lots of online resources to use to learn how to control anger so use them! If you need additional help or support, visit the Counseling Center on the second floor of Lawrence Hall.
For more information:
Written by Matt Keller, Peer Educator