Technique 1.190                 Handling Anger

Introduction
"...anger tells us that something feels not fair......then it motivates us to take action and put things right...... anger motivates us to make changes......anger builds up a lot of energy or pressure in our minds and bodies......if we respond to our anger with violence, then that is not good. And if we don't respond to our anger at all it can literally drive us mad..."
Indige, 2024
Furthermore, anger can cause cardiovascular issues, ie
"... Anger.....can trigger dangerous polymorphic ventricular arrhythmias..."
Maria Cagigas et al, 2024
Common responses to feeling angry (3)
i) destructive (hurt others or yourself; this is a common view of anger)
ii) avoidance (pretend nothing is wrong; this is a reflection of your own fear of anger and its consequences, etc)
iii) constructive (
"...take your anger and use it as a motivating force to try and bring about positive change......talking out our issues with respect, assertiveness and nonviolence..."
Indige, 2024
Need to ask the following questions when feeling angry
"... - Why do you feel that is unjust?
      - Is there something I want to take action about?
      - What can I do that is respectful and nonviolence to bring about change?..."
Indige, 2024
Learning to channel your anger into positive change can increase your sense of personal power and think of yourself as a survivor rather than a victim.
Some ways to handle anger
- move away from situations that make you feel angry, ie find a place that feels less threatening
- avoid immediate responses to anger, ie calm yourself down and think
- take slow, steady breaths
- explore what's behind your anger
- find respectful and constructive ways to write any wrongs
- discuss your anger with others who you respect, ie who have 'been there'
- release your physical energy safely like exercising, martial arts, dancing, singing, laughing, etc
- learn to be assertive rather than aggressive
- practice acceptance and compassion
Non-helpful responses include
- being violent or disrespectful to others or yourself
- suppressing feelings, ie pretending everything is OK
NB Sometimes you are powerless to change the thing that makes you feel angry;. it is best to accept that situation and let it go.
"...acceptance can bring release an emotional freedom. is not the same as approval..."
Indige, 2024
Some questions to help you understand  anger
1. Describe how anger affect your life?


2. Describe how would you like it be different?


3. Describe what are the things that you feel angry about?



4. Describe how do you respond to feeling angry?
    - Are you destructive? Yes/No
If 'yes', describe what happens


    - Do you avoid it? Yes/No
If 'yes', describe what happens


    - Are you constructive with it? Yes/No
If 'yes', describe what happens



5. Describe some constructive, nonviolence responses you could use the next time you feel angry


6. Describe some safe ways you can use to release the energy you feel when you get angry


(source: Indige, 2024)