7 Valuable Anger Management Techniques to Use in Your Recovery

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Addiction can intensify feelings of anger and exasperation and cause an outflow of emotion from those who suffer from the disease. These feelings can occur frequently, which negatively impact the relationships of those around the person suffering from addiction. The toxicity and negativity that spawn from the angry behavior caused by addiction, contribute to the deterioration of close relationships. Those in recovery from substance abuse addictions can employ anger management techniques to combat this and channel their emotions more constructively. Below are seven anger management techniques that can be used by those in recovery.

Discover What’s Bothering You

If you begin to display heightened angry behavior over trivial things, the cause may be another underlying issue. Think about what could be the true cause for these feelings that you are having; it could be about concerns over job security or issues with an important relationship. No matter what it is, discovering what’s bothering you is an important step toward addressing it.

Find Out Your Triggers

Closely examine how you go about your day. Ask yourself if there are any events or situations that always seem to trigger your anger. Triggers can vary from interactions with certain individuals to everyday occurrences. Learning what triggers your anger allows you to self-reflect and examine why these situations are having this kind of effect on you. You can then work on adjusting your approach to these interactions and situations so your anger isn’t projected. 

Recognize Your Anger Warning Signs

As you get angry, your body will start to exhibit various physical cues. Recognizing these signals can help you realize when you’re about to reach the breaking point. If this recognition comes early enough, you may be able to calm down and relieve yourself of this anger. Below are some of the warning signs that signal that you are currently feeling anger:

  • Clenched fist or jaw
  • Knot in your stomach
  • Accelerated heartbeat
  • Clammy or flushed skin
  • Tension in your neck and shoulders
  • Faint signs of a headache

Adjust Your Thinking and Mindset

One way to manage your anger is by adjusting your mindset and the thoughts that you are having. Anger tends to spur extreme negativity and the use of hyperbolic ugly language. Your thoughts are more irrational and your outlook is more pessimistic. Shifting yourself away from this type of negative mindset and having more positive thoughts can calm you. 

Try Relaxation Techniques 

Relaxation techniques will help you focus and deescalate the feelings that you are having. It has proven to be highly effective in managing anger and bringing a person back from the tipping point. Start by taking deep breaths while visualizing a calm image and thinking of peaceful words. Another relaxation method that you can employ is incorporating slow yoga poses. Concentrate on the motions that you are making, as it will help relieve some of the tension in your body. 

Address the Issue

Ignoring the issue that is causing you to be upset does nothing but perpetuate the cycle of anger. Sit down and ask yourself why this certain situation is causing you to react in this manner. Once you’ve come to terms with the root cause of your anger, formulate a plan to address this issue. Do your best to follow through with your plan even if the results don’t go your way. What’s important is that you pursued an alternative way to handle your problem that doesn’t involve lashing out or responding in anger. Instead, you were more analytical and level-headed, which is much more healthy.  

Respectful Communication

When you’re angry, it can be tough to listen to another perspective. Angry individuals will tend to speak out with emotion and express what immediately comes to mind, even if it doesn’t make the most sense. There is rarely any chance for the other person to have their voice heard because the angry person isn’t listening. Individuals feeling angry should instead watch their words and choose to listen, even if they don’t entirely agree. It’s also important to be considerate with your words. Thoughtful word choice can deescalate a situation and lower the tension. 

The process of recovery is never easy, especially when navigating emotional barriers. Those seeking addiction treatment should never have to do it alone. At Twin Town Treatment Centers, we operate six drug and alcohol rehabilitation centers throughout the Los Angeles and Orange County area, including one in Laguna Hills, where our certified team provides personalized support and guidance for those on their journey toward recovery. Get in touch with us by calling us at (866) 594-8844 or filling out our online form to get started today. Our team of professionals will provide you with a no-cost assessment for alcohol and drug issues.