People with posttraumatic stress disorder (PTSD) commonly experience anger. In fact, because the experience of anger is so common among people with PTSD, it is considered one of the hyperarousal symptoms of PTSD.
If you have PTSD, you may find that the anger you experience is very intense, and as a result, it may be very difficult to manage. This intense anger can lead to a number of unhealthy behaviors, such as substance use or some other kind of impulsive behavior. Therefore, it is very important to learn some healthy ways of releasing the tension that accompanies intense anger.
Listed below are some anger management techniques. These strategies are likely going to be helpful for dealing with other emotions as well.
General Anger Management Techniques
Given that anger is often associated with high levels of tension and arousal, it is important to utilize a coping strategy that is going to provide some sense of release or bring on a state of relaxation and peace. Listed below are some strategies that may be helpful in this regard.
- Crying
- Exercising
- Practicing mindfulness
- Connecting with someone who is supportive
- Dancing
- Journaling
- Utilize self-soothing coping strategies
- Using distraction to help you get through the moment
- Creating artwork
- Punching a pillow
- Throwing soft objects (for example, stuffed animals or pillows) into a laundry basket or onto a bed
- Screaming into a pillow
- Tearing up a piece of paper (that is not important)
- Crumbling up paper
- Punching a punching bag
- Scribbling on a piece of paper until it is black
- Talking things through -- in a non-confrontational manner -- with the person who upset you
Finding What Works for You and When
Anger can be a very destructive emotion. Therefore, it is important to find a number of different ways of managing anger when it occurs. Some strategies may work better in some situations than others. The more prepared you are, the less off-guard you will be when you experience intense anger.
There are many more anger management techniques than those listed here. Try to figure some out on your own and try them out.
