6 Anger Management Strategies For Teens

G allup, a large polling company, recently surveyed 160,000 people in 116 countries during 2020 and early 2021 with a Global Emotions Report. The polling results showed that more people felt 'stressed, sad, angry and worried in 2020 more than at any point in Gallup's global tracking.' Anger management in Austin, Texas, and around the world is a major issue right now. Rage can be difficult to manage, and sometimes we go to extremes to avoid getting angry. The problem with avoiding anger is when you try to numb or push down one feeling. When you do this, it builds up over time and can lead to explosions. Luckily, there's a better way to deal with anger.

Did you know, anger is actually healthy? It is a natural human experience to feel anger. It helps us to make choices that will keep us safe from harm. It helps us stand up to people who are treating us in a bad way. When we are angry, it can be easier to say no or set a boundary.

While anger might be normal, we all know it can also CAUSE harm. So, it's important to understand your anger and why you are angry. What if I told you that most times, you aren't actually angry? Okay, you may be ACTUALLY angry. But, also there is another emotion underneath the anger. Anger can often be a 'secondary emotion'. That means that our anger comes from something else, usually fear or sadness.

So what can you do? When you find yourself starting to feel angry, take a deep breath (or a few!). Try to understand what you are ACTUALLY feeling.

For example, your pet runs out onto the street and almost gets injured. Your immediate response might be to yell and reprimand the pet for disobeying. You might think, I'm so mad at Buddy for not listening to me! Now, take a moment to get in tune with your body and your brain. Are you actually mad at Buddy? You may be a little. What might be under that anger, though? Could you instead be feeling fear? It's scary to see your pet almost injured. Our fear can often fuel an angry response, even though it's not the root emotion.

If you find yourself bubbling up with anger, try to STOP, breathe, and THINK about what the real feeling is. That can help you to react in a calm and honest way. Practice communicating the root feeling rather than reacting in anger.

Of course, sometimes pausing when we are angry is hard. You may need more than a few deep breaths. Try these strategies when you're needing help on the STOP:

Now that you've been able to STOP, it's time to THINK. Reflect on the situation and try to identify that root emotion. Were you feeling fearful? Sad? Be honest with yourself. If it starts to feel overwhelming again, go back to the STOP.

Once you understand what is going on for you, you have a better idea of what to do for yourself. For example, let's continue with the Buddy example. You now know you are scared, not angry. So, your response might be very different than yelling and reprimanding now: You might think, I'm so glad you're safe. You snuggle him close and start thinking of ways to make sure he doesn't get loose again.

Anger can be hard to navigate, but it doesn't have to be. Hope For The Journey has anger management therapy options online and right here in Round Rock, and Austin, Texas. Contact our Care Coordinator to schedule an appointment. Let us help you learn to manage your anger and understand yourself better.