How to Manage Your Anger

Learning techniques to cope with anger

There are many reasons why you may feel angry while in recovery. You may judge yourself harshly, you may be experiencing withdrawal symptoms, or you may just feel overwhelmed. Effectively dealing with your anger is important for recovery. Ignoring feelings of resentment, irritation, or annoyance can lead you down the slippery slope to relapse. Learning how to properly deal with emotions is crucial in controlling drug abuse and behavioral health disorders. 

There are ways you can manage your anger on your own. If you are feeling overwhelmed with anger, consider these methods:

ONE: Practice Relaxation Techniques

When you feel yourself becoming agitated, try deep breathing exercises. You can also repeat a phrase or mantra that helps you focus on the moment rather than dwelling on the emotional response of anger. Listening to music also helps us relax. Try to pick music that is relaxing and upbeat.


 TWO: Exercise

Physical activity is a great way to deal with anger because it allows for the release of energy. According to an article in “Psychology Today”, studies indicate that exercise also increases the production and release of serotonin.


THREE: Count to 100

Although it may sound silly, counting to 100 when you feel angry is effective. Rather than reacting impulsively to your anger, counting forces you to take time before you act. This is important, especially if dealing with physical anger.


FOUR: Write It Out

Journaling is a great way to deal with moods and emotional responses to various stimuli. There are many ways to write out your anger. You can write dialogue to yourself, you can create a timeline of anger that describes the situation, or you can simply free write; jotting down whatever comes into your mind. Journaling is especially helpful because we can use the record to become more aware of our triggers.


Dealing with substance abuse and mental health issues can create stress that leads to anger. That anger can make cravings for substances and mental health worse, causing a vicious cycle. At Avalon Malibu, we specialize in treating people with co-occurring substance use and mental health disorders. Our comprehensive array of services provide many experiential, behavioral and complementary therapies that offer multiple approaches to dealing with emotions and healing body, mind and spirit. At Avalon, we want you to take an active part in your recovery. Our experienced professionals will work with you to develop a multi-faceted plan that treats your unique needs. Located on the beautiful coast of Malibu, California our program offers you the care and support you need at every stage of your recovery, including an Alumni group that provides peer support. To learn more about our treatment options and how our highly trained staff can help you throughout your recovery journey, call us today at (844) 857-5992.


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