feeling angry

Anger

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ANGER

Anger is known as a secondary emotion, meaning that it is felt as a result of another emotion or in order to hide another emotion.

People often use the analogy of an iceberg to describe anger. 90% of an iceberg is underwater – similarly with anger, the truth behind it lies underneath in the form of other emotions. 

What is Anger?

A feeling of annoyance, displeasure and hostility

Anger is normal and healthy – it’s something we all experience

The issue with anger is how it is expressed, which is often in maladaptive ways

Aggression
: hostile or violent behaviour or attitudes towards others 

Advice on ways to relax

Here are some exercises you might find useful the next time you can feel the red mist descend.

BOXED/SQUARE BREATHING

Imagine tracing the outline of a box or square. Whilst doing so…

  • Inhale for 4s
  • Hold for 4s
  • Exhale for 4s
  • …and another 4s

Repeat as many times as necessary

PROGRESSIVE MUSCLE RELAXING

This exercise helps draw your attention to the sensation in your body by progressively tensing and then relaxing each muscle in turn. You can find plenty of videos on this online to follow along with!

GROUNDING TECHNIQUE

This simple technique will help you to re-focus on the present moment. Notice your senses and take in your surroundings, whilst looking for…

  • 5 things you can see
  • 4 things you can hear
  • 3 things you can touch
  • 2 things you can smell
  • 1 thing you can taste

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