Do you make negative associations with Anger? You’re not alone. Few of us had “healthy anger” role models. For many, expressing anger or being at the receiving end of anger brings up a whole range of uncomfortable emotions.
If you’re a woman, you might struggle even more, because you may have been taught to internalize your anger.
When anger has you heading to the cupboards, you can easily end up overeating while trying to express or rather repress what you’re feeling.
Did you know that suppressed negative emotions have been linked to causing serious illness like cancer?
Scientific research shows that negative emotions can affect the pH level of your body. Feelings like anger, revenge or hate create metabolic acids. When you suppress these emotions, over time, you increase your potential of high acid levels that can impact the potential for cancerous growth in your body.
So let’s step away from hurting yourself and look at some ideas for expressing your anger rather than stuffing it down.
- Vent on paper – do “the angry opera”
Use your journal or perhaps you have a file on your computer… and tell it like it is. Don’t hold back. You don’t have to worry about anybody hurting you back, or about stepping on someone’s toes.
Express how you feel and how angry you are and get it out of your system. You could even write a letter (that you may choose to send or not) to the person who hurt you or who you are angry with.
Often getting it all out without holding back can give way to calmer feelings.
Because in my counselling practice, I use an integrated mind – body approach I always encourage you to also release that pent up energy in some physical way.
Writing gives shape to your thoughts of hurt and anger.
But what about your clenched jaw, your tight throat, the knot in your stomach and the tension in your body?
Ideally you would have a safe space where you could shout or holler, make faces to stretch your jaw. Jump up and down, stomp your feet, do an “anger dance” or pound a pillow. Your car (not moving in traffic or with passengers) can be a great place to give vocal expression to your anger.
And always… don’t forget to breathe. Belly breaths activate the para-sympathetic nervous system and will calm you down.
- The Serenity Prayer
Do you know the serenity prayer? It starts like this
“Grant me the serenity to accept the things I cannot change;
the courage to change the things I can; and wisdom to know the difference.”
When you’re angry or frustrated about something, it helps to have some sense of control. Take a look at what’s going on for you and decide if there’s anything you can do to improve the situation.
Sometimes there is and sometimes all you can do is learn from what happened so it doesn’t happen again.Consider that by eating you are stepping into the passive role of the victim. By taking assessment of what you can do, you also take some of your power back.
- Be assertive
Do you eat when others talk down to you, criticize you or take advantage of your good nature?
Don’t forget that you have a right to your own views, emotions, values and opinions. You have the right to say NO. And you have a right to feel good about yourself.
Get into the habit of sticking up for yourself. Someone picks on you – tell them to stop it. Set boundaries. By being assertive, you may find that some people will back down. Nobody has the right to treat you badly.
If you’re not used to asserting yourself, you might consider taking an assertiveness training class.
If anger has caused trauma in your life and is impacting how you respond and deal with this emotion today, solution focused counselling can help you.