When anger sets in, it can be challenging to manage it. It leaves you two options: to control it or let it explode, which harms other people or yourself. 

While anger is perceived to be a part of everyday life, many people underestimate it. Things become rough, and it brings so much hate, aggression, and destruction among relationships. When you experience these emotions, it’s vital to learn how to let go of anger. 

Related: Do I Have Anger Issues? : A Guide to Help You Know

You can learn how to let go of anger by applying the following steps:

Identify The Source Through Counseling or Therapy

Unrectified conflicts from the past can hold you back, and you might not even know it exists. But with your therapist or counselor’s help, you get to recognize the source. Therapy or counseling can help you see that there are healthier ways to express or process anger. Individualized care through a patient-first approach is now made possible through wait-free counseling services.

Take a look at the common sources of anger:

• Loss: Angry feelings may result when you lose someone you love, blaming oneself, other people, or God.
• Frustration: It results when a blocker exists in attaining a goal. People get mad when frustrated, feeling angry with themselves, other people, or the situation, such as being stuck in heavy traffic.
• Hurt: When someone yells at you or harms you, it may result in anger because you also got hurt. One might yell back and say, “Who do you think you are!?” or “How dare you to say such a thing!?”.

Recognizing the source of anger is crucial so it can be appropriately addressed. This primal emotion is a powerful defense mechanism. Anger is shown when one feels helpless, guilty, and embarrassed.

Find A Solution

Some people find alcoholism, drug abuse, isolating themselves, or even inflicting pain towards themselves are solutions to their angry and hostile feelings. These are all unhealthy responses when triggered by anger. Teaching yourself how to let go of anger and bitterness can be a struggle until you find a solution. Changing the way you think is one of the best strategies to release negative emotions.

Here are some scientific-based solutions you can try:

• Pausing: When situations happen so fast, you might react all of a sudden. When a person is angry, adrenaline can trigger your amygdalas to take over and act more quickly than your logical reasoning. Addressing this issue by practicing meditation and cognitive behavioral therapy (a treatment aiming to change behavior or thinking patterns) can help.
• Use Imagery: One of the healthy ways to cope with stress is visualizing a relaxing experience from your imagination or memory.
• Progressive Muscle Relaxation: Slowly tense each muscle group and then relax one at a time. This helps you do a body scan, which allows you to identify areas in your body that are tense.
• Avoid Negative Statements: Don’t say “I can’t”, “never,” or “impossible” because these words will only alienate you from working on a solution. Your thoughts manifest through your behavior.
• Don’t Ignore: Ignoring your anger won’t help you manage it. Anger is a common emotion everyone faces, and that’s why anger rooms are available in some establishments. When you admit that you are experiencing anger, it’s easier to confront it and manage it.

Get Some Space and Unwind

When you’re faced with a stressful and challenging situation, taking a break can help. Practice taking a pause or mindfulness techniques when you feel angry. Pausing and getting some room to think can make a big difference.

Here are some distinct ways so you can apply this tip:

• Wait for at least seven to ten seconds before responding.
• Take two deep breaths before responding so you won’t make split-second decisions you’ll regret later on.
• Shallow breathing is a bad sign, so practice breathing by taking slow breaths from the belly rather than the chest.
• Take a break or a vacation leave from work to allow time to cool things down.

Take Care Of Yourself

Unresolved anger can only happen if you neglect yourself. When anger is not managed, it creates a significant impact on your health, appearance, and interpersonal relationships.

So, one way to release negative emotions from the body is to take care of it by doing the following:

• Eat a well-balanced diet.
• Practice good grooming.
• Get enough rest and sleep.
• Avoid vices.
• Exercise regularly.

Online Counseling

Technology makes it easier for people to find help. When face-to-face counseling and online counseling’s compared, online therapy or counseling is a more convenient, practical, and flexible option.

Through online counseling, you’ll learn how to let go of anger and address its root cause. The process includes the following:

• Undergo psychological assessment.
• Know your available treatment options, such as taking prescribed medications and different therapeutic interventions.
• Get a professional mental health expert who can guide you and help you manage your anger.

Related: A Guide to Your First Therapy or Counseling Appointment

Successfully Letting Go of Anger

Once you practice and master healthy ways to express your emotions, you will achieve the following:

• Positive thinking
• More peaceful life
• Happy disposition
• Healthy relationships

Learning how to let go of anger is a good start. Recognizing the source, finding the appropriate solution, pausing or getting some space, and taking care of yourself can help you handle anger. Try these tips and seek professional help as soon as possible to help you get the best outcomes.