How exciting that you have arrived at this very moment to learn about anger management in recovery. While you have explored many faucets within your life, this may not be a topic that is pleasant to you. All things can be learning experiences; many times, anger triggers can be overlooked due to many different factors.
When experiencing anger, there are many emotions all bound to one feeling. This can be difficult to navigate through because of the intense feelings. However, when you hold anger in, it can be detrimental to your recovery and lead to roadblocks to moving forward. Rest assured; there is hope in controlling your anger and healthy coping skills to decrease the sensation of your feelings.
As you recognize areas of anger within yourself, here are several helpful ways to get you started on identifying the roots of anger, healthy coping skills, and accountability through individual and group therapy.
Where Does Anger Come From?
Anger comes from how you interpret circumstances or situations within your life. This feeling can also come from your thought processes and jumping to conclusions before knowing facts or feeling abandoned or threatened. Understanding the root of your anger is important to be able to address it effectively.
How Can Anger Management Help Me in Recovery?
The goal of anger management is to explore your emotions and redirect them into a healthy space. You cannot lash out at everything that annoys or irritates you. It is important to understand and explore the areas in your life that cause intense irritation resulting in anger.
Anger management explores the thought process behind your emotions and identifies the stimuli that cause the triggers. You do not have the power to eliminate what others do or say. However, you do have control over how you react.
At times, it is easy to be angry over injustices in your recovery. After all, you have worked so hard to get into a good space. This is an easy thought process to get caught up in and harder to recognize. You are doing a great job and just need a little nudge to activate a space of change. Anger management can help you grow into a calmer version of yourself.
Triggers of Anger
Understanding anger management includes learning to identify what your triggers are. Â While some triggers are obvious to you, others may be difficult to recognize. When you are in individual therapy, some therapists have you write your triggers while others may have you say them out loud. Identifying the triggers of anger is important in your anger management. How are you supposed to work through your anger when you are not sure what triggers it?
Some examples of anger triggers may include:
- Road rage
- Punctuality
- Feeling taken advantage of
- Lack of safety
- Feeling misunderstood
- Feelings of not being enough
- Criticism
- Judgment
- Fear
- Physical or emotional pain
- Grief
- Exhaustion
What Does Anger Management Have to Do With Recovery?
You may not realize it, but there is an association between anger and substance abuse. Substance abuse affects how your brain processes information and feelings. Long-term substance abuse impairs the brain’s healthy functions. It takes a long period for the brain to heal after getting sober.
You may be able to decrease sensations of anger and have it under control. You might even consider yourself to have healthy anger management skills. However, when coupled with misuse of anything within your life, your anger may resurface and become unmanageable.
Healthy Coping Skills for Anger Management
There are many healthy coping skills that you can utilize to decrease symptoms of anger. When life is good, you feel like recovery is amazing. However, when you have a bad day, you may feel angry that you gave up your substance of choice. Resentment in recovery can fester in this thought process.
Meditation can guide you to stay present in your journey. No matter what causes your emotions, taking time to recognize and stay in the present moment will help you relax. Recovery happens one day at a time, and focusing on the future or things that you cannot change will not make it true. Relax in the present.
Take a few quiet moments and breath deeply. It is as simple as clearing your mind, relaxing, and focusing on your breath. Your struggles will be there. However, you have control over how you will handle them.
Get moving with exercise and anger management. Research shows that exercise helps decrease intense emotions. What better way to decrease anger than to take a time-out and go for a walk or go to the gym? Any activity that releases pent-up stress and emotions will decrease your anger and cultivate a calm sense of self.
Practice gratitude daily. You do not have to do anything special; identify the things for which you are grateful. Gratitude will help your recovery to be filled with ease and help you maintain a positive perspective in your journey. Research shows that people who regularly practice gratitude have positive life experiences.
Anger Management Cool Down
There will always be something for you to work on in recovery. Taking the time to practice self-awareness can be of much benefit to you. Anger management skills are nothing more than building self-awareness. You may be focused on the past and need to heal from trauma. Or perhaps, you find yourself thinking about things that you have no control over. Wherever you are in your recovery, you are not alone. Taking a few moments to breathe and focus on what is around you can lead to a much more relaxing and calm sense of self.
You are in a place of understanding that anger has controlled you for a long time. It is refreshing to know that not all anger is bad, but it is about how you respond to your triggers. Life has a way of helping you out when needed and showing you that people are in your corner even when you feel alone. At The Guest House, we can help you manage your anger in your recovery. Our alumni group gives you access to peers and therapists who understand what you are going through. Don’t fight your anger alone. Call The Guest House at (855) 483-7800 today to learn how we can help you in your recovery.