© 2013 by BKO Counseling Services                    AFFORDABLE SAN DIEGO THERAPIST - Brian K. Oltman Psy.D., LMFT

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 Coping with Anger

When you are angry, your body reacts just like it does to stress. Your heart beats faster to pump increased oxygen, adrenaline, and sugar into your bloodstream. Your breathing becomes more rapid, your blood pressure rises, and your muscles tense. Your body is energized for action. In looking for a way to release tension you might yell or shout, slam things, pound your fist.  However, if you do not find a way to release your tension you risk building up your anger to a level that is dangerous and difficult to control.

Everyone experiences anger. The ability to express negative feelings in a constructive and positive manner is essential to positive physical and mental health. Listed below are steps you can take to express and handle your anger effectively:

  • Recognize your anger

  • Admit to yourself that you are angry. Know how you when you get angry. What are the signs?

  • Calm down

  • Breathe; "take a deep breath and count to ten" really works. Tell yourself that you can deal with the situation more effectively if you are calm. Decide not to act on the situation until you have calmed down.

  • Use a sounding board

  • If there is a neutral person you can talk to about why you are angry, it may help you to determine if you are interpreting the situation accurately.

  • Identify your fears, what fear has the source of your anger caused?

  • Reassess the situation. Give yourself a chance to see if the situation that caused your anger is bad as you first thought.

  • Don't avoid the issues!

Contact me today to make your appointment.


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