It's understandable that you're feeling unhinged and concerned about your anger. Recognizing and acknowledging that you want to address this issue is a positive step towards managing your emotions in a healthier way. Here are some suggestions to help you cope with anger and prevent harmful behavior:
Take a Timeout: When you feel the anger rising, remove yourself from the situation. Take a break, go to a different room, or step outside for a few minutes to cool down before reacting impulsively.
Practice Deep Breathing: Deep breathing can help calm your nervous system and reduce anger. Take slow, deep breaths, and focus on your breath as you inhale and exhale.
Identify Triggers and Patterns: Reflect on what triggers your anger and try to identify any patterns in your reactions. Understanding the root causes can help you address them more effectively.
Find Healthy Outlets for Anger: Instead of resorting to throwing things, channel your anger into healthier outlets. Engage in physical activities, such as exercise or sports, to release pent-up energy and tension.
Express Yourself Calmly: When you're ready to communicate, express your feelings calmly and assertively. Use "I" statements to describe how you feel without blaming or attacking others.
Seek Support: Talk to a trusted friend, family member, or a professional therapist about your feelings and experiences. Sharing your emotions with someone you trust can be therapeutic and help you gain new perspectives.
Practice Mindfulness: Mindfulness techniques can help you become more aware of your emotions and reactions in the present moment. This awareness can give you more control over your responses.
Consider Therapy: If your anger feels unmanageable or deeply rooted, seeking the guidance of a therapist or counselor can be beneficial. They can help you explore the underlying causes of your anger and develop coping strategies.
Explore Coping Skills: Learn and practice additional coping skills to manage stress and emotional turmoil, such as relaxation techniques, meditation, or creative outlets like writing or art.
Avoid Alcohol and Drugs: Substance use can exacerbate anger issues, so it's essential to avoid using alcohol or drugs as a means of coping with your emotions.
Remember, it's normal to feel anger, but it's crucial to find healthy ways to express and manage it. If you ever feel that you might lose control or harm yourself or others, seek help immediately by calling a crisis hotline or going to the nearest emergency room. Prioritizing your mental and emotional well-being is essential, and there is support available to help you navigate through challenging emotions.