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Anger is identified as one of the most powerful emotions known in our world. There are many things that can trigger anger in an individual. It could be anything from not getting the job you want, having an argument with a significant other or family member, not being able to have control in or over a situation, failing a test, or any other event that comes to mind.

Anger can create stress, fear, and anxiety; it can also cause hurt, pain, confusion, and frustration. Everyone experiences anger at one point or another and it is important to understand why we get angry and how to become the master over our emotions so that they do not control us. Below are 4 to reduce anger.

1) Taking a moment to think before reacting.

We all can lose our composure at times and anger can cloud our judgment. Sometimes anger is instantly sprung on us depending on the situation and our personalities. We all have different reactions to something that can generate anger in us. Taking a moment to think before reacting angrily can be beneficial. Sometimes we can’t control anger but taking a moment to process a situation or event and thinking about our reaction can be helpful in reducing anger.

2) Journaling

Anger can be brief or prolonged depending on the person and the event. Some people become angered easily and sometimes its the accumulation of several things that evokes anger. When it comes to anger there is no in-between. One thing that can help is journaling after an event. Sometimes when we come out of an emotion like anger we become conflicted, confused or ponder as to why we had the reaction in the first place. Journaling can be a helpful way of keeping track of emotional content. It makes it easier see our behavioral patterns when we jot down our reactions, thoughts, and feelings.

3) Processing emotions with others

Sometimes processing our emotions with others can help guide us out of anger and lends another perspective. Processing with a significant other, friend or family member can help give another point of view as to why we were angry in the first place.

4) Self-care

Doing the things that we love, hobbies, or even meditation and exercise can help to reduce anger. Sometimes after something occurs that makes us angry we can end up staying in that emotion longer than we should. Sometimes breaking away from the anger and refocusing on ourselves can be a great way to reduce anger.


Gianne Shah MS, LPC, NCC

1731 N. Marcey St, Suite 510
Chicago, IL 60614
Direct Number: 708.391.5530
Office: 312.618.4867
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