Learning Anger Management in Recovery

Feeling Angry Is Normal

When people are on their recovery journey, they may feel many buried and forgotten emotions come bubbling to the surface. This is quite normal. Learning anger management it’s need. Many people begin using substances as a result of trauma. By self-medicating, all emotions except euphoria disappear. Sadness and anger disappear as long as they can numb themselves with their drug of choice.

One day, they wake up and decide they do not want to be caught in the trap of addiction. They make it through detox and then begin a substance abuse rehabilitation program. Once the numbness wears off, they are left feeling raw in an environment that demands they examine the steps that led us to addiction. With no chemical escape, they may begin spending time remembering all their bad decisions, the people they wronged in their obsession, and everything they should have done differently.

Individuals may struggle with anger during recovery for many reasons. They may realize that they may have never been taught to manage their emotions healthily as a child and do not have the skills as an adult. Or they may find that they have a lot of internal anger at themselves for their addiction. While they may be angry with themselves, these individuals often blame those closest to them.

Regret, shame, and grief are strong emotions. When unprocessed, these emotions can leave people feeling raw and exposed. Any small thing can set them off until they understand how to handle themselves. The key is to understand what triggers their anger and what they can do at every stage to reduce mental relapse.

Learning Anger Management – Healthy Ways to Manage Anger

Learning how to process anger healthily is an important part of addiction recovery. There are ways to manage these strong emotions so they don’t overwhelm you and threaten your recovery journey.

Step Away From the Situation

Take a walk, take deep breaths, and look at the situation differently. Take a moment to consider the problem from the other person’s point of view. Being calm and open-minded can allow you to see things differently and be less reactive. You do not have to return until you are ready, and if you do not feel you can return, that is okay too.

Think Before You Speak

When people are mad, words and phrases can fly out of their mouths before they can stop them. These exact words often ignite more significant arguments that cause both parties’ emotions to escalate. If someone says something that causes you to want to react, stop and focus on your breath.

Before you speak, try counting to ten or inhaling for the count of eight, pausing at the top, and exhaling for the count of ten. This breathwork will help slow your mind and de-escalate any anger you might be feeling at the moment. Be comfortable with the silence your focus will create, and speak when you are calm and able to choose your words with a more positive mental attitude. Keep in mind that words cannot be unsaid. You must choose them carefully.

Journal or Write a Letter

If someone has made you angry and you are trying to avoid conflict, write a letter. You do not have to give the letter to the person or let them read your journal. Writing down your anger provides an outlet for you to release any pent-up tensions that may be influencing the current situation. Writing things down also allows you to say what you need to say without any interruptions or being fearful of others’ reactions.

Talk To Someone

Finding a counselor that you feel comfortable enough to vent in front of can be healthy. Mental health professionals can provide you with extra tools to help you manage your anger. If talking to a mental health professional does not sound like the avenue for you, talk to your sponsor or someone who is solid in their recovery and ask them how they manage their anger.

Recognize Your Triggers

People, places, and things can carry emotional energy for you when you are working on recovery. When you begin to recognize what or who makes you angry, you can better control your emotions toward them. Recognizing your triggers can take practice. Journaling after stressful situations is an excellent way to identify, track, and internally resolve how you were triggered and find solutions to handle that particular trigger when a similar problem occurs.

Avoid Dwelling on Negative Situations and People

You may find there are many memories or people that trigger anger when you think about them. You have the power to control what and who you think about. You cannot change people or change something that has already occurred and accepting that you have no control can be difficult. Stop letting the past live rent-free in your head. When things bubble up that cause you to feel anger, do not give them your energy. Instead, acknowledge the feeling, take a deep breath, and release the anger and its source into the universe. With time and practice, you will find the source of your anger does not control you.

There are times when you may feel stressed, edgy, and irritable in your recovery. You may even feel anger over situations you would have generally handled with no emotional reaction before treatment. When you learn what your triggers are or why you are angry, you may learn how to control all your emotions better. Through education, practice, and support, you will find yourself better equipped to handle most situations. The staff at Twilight Recovery Center understands what you are going through. Twilight Recovery Center provides person-centered, holistic therapies that help you release any negative energies that have prevented you from becoming the best version of yourself. Everyday life is chaotic. Why not provide yourself with a relaxing environment that helps you forget the chaos of your daily life? Twilight’s all-inclusive center strives to provide an environment where you can relax in luxury and heal. Call us at (888) 414-8183.