I have a lot of people come to me and say they feel angry all. the. time. Like the Hulk, it’s always there and difficult to manage. Little things and big things can set them off. It builds up and up until they volcano explode over everyone and everything around them.
What do you do when you feel angry? Sometimes people yell and curse. They might hit something or throw things. They might internalize it and become angry with themselves. Anger can be powerful but it can also take control and overwhelm you.
The first step is recognizing when you are angry. What are the physical signs you are angry? Your heart rate increases, your blood pressure rises. Your breathing might become labored and shallow. Your face might turn red. Your hands might shake. You start to sweat. It feels like your stomach is twisting and your blood is on fire. Notice it early. If you realize it soon enough, you can redirect it and calm down. Otherwise you become the Hulk and cause a lot of chaos and damage around you.
Once you realize you are angry, take a time out. Go for a walk, leave the situation. It takes strength to walk away from the thing that is upsetting you. Getting out of the situation and doing something else can help clear your mind.
Take a deep breaths. Four seconds inhaling, then hold, and four seconds exhaling. It helps you keep track of time and will lower your heart rate/blood pressure. It will help you think more clearly.
After you have calmed down and feel more in control, find a healthy and appropriate way to express your anger. Throw some oranges at a tree. Snap color pencils in half. Scream into a pillow. Death metal yell at a red light. Get out the punching bag and release the tension. Maybe go sing some death metal karaoke like Retsuko does in Aggretsuko.
There are many ways to deal with your anger. You don’t have to keep feeling this way.
