How to Get Rid of Anger (with Pictures)

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How to Get Rid of Anger (with Pictures)
How to Get Rid of Anger (with Pictures)

Video: How to Get Rid of Anger (with Pictures)

Video: How to Get Rid of Anger (with Pictures)
Video: How To Calm Yourself Down and Relax 2024, November
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We've all been hurt by someone and then felt angry. Even if you are suffering, hurt, or disappointed, anger can be dangerous if you continue to nurture it. Don't let anger interfere with your physical or psychological health. Accept your anger, learn how to deal with it, and manage your emotions. While it's nice to imagine that we won't be hurt again, understanding how to let go of anger will help you get through it.

Step

Part 1 of 3: Accepting Anger

Let Go of Anger Step 1
Let Go of Anger Step 1

Step 1. Understand anger

It is important to learn how to get rid of anger, not only for psychological health, but also for physical health. Part of letting go of anger is forgiveness, and forgiveness has a deterrent effect, making it less likely that other people will hurt you again in the future.

When someone betrays or hurts you, it has a negative effect on health through increased stress and anxiety. This can have a negative impact on the heart, immune, and nervous system

Let Go of Anger Step 2
Let Go of Anger Step 2

Step 2. Identify the problem

Find out what specifically makes you feel sick. Only by identifying the loss or its cause can you begin to deal with the problem and let go of it. It's also important to know if the person knows that he or she is hurting you. This affects how you start the reconciliation.

  • For example, if your partner cheats on you or leaves you, you will definitely feel angry. The sense of loss you feel likely stems from a loss of feeling loved and valued or respected. In addition, chances are that your partner also understands how he or she has hurt you.
  • Or, if a friend has extra tickets to a concert and doesn't invite you, you may feel that you are losing your sense of friendship and friendship and that leads to sadness and anger. However, the friend may not realize that your feelings are hurt.
Let Go of Anger Step 3
Let Go of Anger Step 3

Step 3. Allow yourself to grieve

Interpersonal conflicts and resolutions are sometimes seen as grief. For example, when someone hurts you, it feels as if you lost that person. The grieving stage can be used to understand emotions after you've been hurt. This stage also helps you understand that anger is a part of sadness and, therefore, it can help you get rid of your anger.

If the pain is related to a breakup or other unknown separation, then the loss may seem permanent. If the pain has to do with feelings of being ignored, forgotten, or unappreciated, then it may feel like you've temporarily lost that person, due to their loss of attention and respect

Let Go of Anger Step 4
Let Go of Anger Step 4

Step 4. Avoid the person who hurt you for a while

Anger can get out of control when tension builds between you and the person who hurt you. Postpone interaction until you have processed the grief and are in the accepting stage.

It's also important for the person to move into the grieving process, so the anger isn't directed at you when interacting. Even if this person has hurt you, he or she can still feel loss and regret

Part 2 of 3: Confronting Anger

Let Go of Anger Step 5
Let Go of Anger Step 5

Step 1. Shout

There are times when a person feels so angry that he or she feels the urge to scream. If you're dealing with this kind of anger right now, stop reading and scream into your pillow. Yelling gives you a physical outlet. Research shows that shouting out anger can release toxins that build up due to stress.

To be careful, you should try to make sure that your screams are muffled by the sound of the pillows so as not to disturb the neighbors

Let Go of Anger Step 6
Let Go of Anger Step 6

Step 2. Let go of your anger, metaphorically

If there are a lot of details about the situation that make you angry, you can find something symbolic to represent the anger component and then discard the symbolic element. As an example:

You can collect stones along the riverbank and throw them into the water after you have directed each component of your anger at each of them

Let Go of Anger Step 7
Let Go of Anger Step 7

Step 3. Replace hatred with compassion

Another way is to try to put yourself in the person's shoes. Consider the reasons he might have for acting in such a painful way. You may never be able to understand the other person's motivations, or agree with the reasoning once you find out, but it will be easier to let go of the anger on someone once you've spent time thinking about their position.

Whenever possible, remind yourself that the person is not aware that he or she is hurting you. If he hurts you consciously, think about what caused him to do that

Let Go of Anger Step 8
Let Go of Anger Step 8

Step 4. Decide if reconciliation is an option

Understand that forgiveness does not automatically lead to reconciliation. If you suspect that the party responsible for triggering your anger feels remorse and wants to make amends, reconciliation may work.

On the other hand, if the other party isn't open to making amends, or if the nature of the pain makes it impossible for you to trust him/her again, reconciliation doesn't seem like an option

Let Go of Anger Step 9
Let Go of Anger Step 9

Step 5. Sorry

Realize that you can forgive. Getting rid of anger completely means forgiving the person who hurt you. However, sometimes sorry is not for everyone. A forced or feigned apology is of no use to anyone, much less yourself. It is important that you process the pain thoroughly, control your anger, and decide if/when forgiveness is the right choice.

Understand that forgiving someone may not encourage the person to change their attitude. In this case, the purpose of forgiveness is to rid yourself of the anger and hatred that has formed. Sorry it is given for your own good and is an internal need, not an external one

Let Go of Anger Step 10
Let Go of Anger Step 10

Step 6. Take responsibility for your own actions

There are a lot of mistakes during the angry stage. It is important to reflect on your own role in the situation and accept any responsibility for the role you play. This does not mean you ignore the bad treatment of the other party. This means that if you do something wrong, you have to be honest about it, especially if you are planning a reconciliation.

Accepting responsibility can start with getting rid of negative emotions. One way to do this is to make a list of the 3 to 5 strongest negative emotions you feel, and think about how to replace those negative emotions with good ones

Part 3 of 3: Cultivating Emotions

Let Go of Anger Step 11
Let Go of Anger Step 11

Step 1. Look on the positive side

Consider how pain helps you develop as a person. See the unexpected positive benefit or impact and embrace it to help you overcome this problem. If you can't see the good that a painful situation can bring, look at other positives in your life and other things you can be grateful for.

Think about whether the pain has led you on a new path of good things, one you might not have encountered had the circumstances been different

Let Go of Anger Step 12
Let Go of Anger Step 12

Step 2. Leave a positive influence on the world

You can vent your anger and affect those around you, but then you will only spread it and the negative feelings will only get stronger. By consciously deciding to spread a positive influence on others, you can change your social interactions in a way that reduces anger.

Surround yourself with positive people. In short, by exposing yourself to the optimism and positive thoughts that others express, you are reintroducing positive thoughts into your life. Over time, you may even begin to develop positive thoughts on your own to replace anger

Let Go of Anger Step 13
Let Go of Anger Step 13

Step 3. Write a letter or journal

If you have a diary or journal, write down your anger as often as necessary to help release it. If you don't have a journal, you can write a letter to the person who triggered your anger to get those feelings out of your chest. But don't actually send the letter.

Sending a letter is almost always a bad idea. That could easily be viewed as retaliation or unacceptable, which would only exacerbate the problem. Even if you compose your sentences as politely as possible, the other person may not accept it well, especially if he or she has low self-esteem or is feeling sick

Let Go of Anger Step 14
Let Go of Anger Step 14

Step 4. Exercise or take up a hobby

Exercise gives you a positive physical outlet for anger. Choose the type of exercise you enjoy. Take a walk in a beautiful park, swim, or play basketball. The key is to divert the energy that could be channeled into anger, to channel it into something more positive for yourself.

If you're not a sports fan, you can start by taking a walk, channeling your energy into a new hobby, or doing something fun for friends or family

Let Go of Anger Step 15
Let Go of Anger Step 15

Step 5. Turn to your faith or meditation

If you believe in God, pray for strength and will to let go of anger. When getting rid of anger seems beyond your means, asking the Almighty for help can soften your heart, just enough to get rid of that anger forever. Whether you believe in a certain belief or not, meditation is a great way to stabilize your body, mind, and spirit. There are many different types of meditation to try, so choose the one that's best for you and your needs.

Ask for support and guidance from the religious leader at the worship center or others who share your beliefs. Read your religious scriptures, or spiritual books on anger and forgiveness

Let Go of Anger Step 16
Let Go of Anger Step 16

Step 6. Avoid social functions as necessary

If the person you're angry with is going to a social event and you want to avoid the urge to enter into an argument or stir up old hatreds, there's nothing wrong with skipping the event, even if people don't fully understand why.

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