7 Ways to Calm Anger In Sobriety

What It’s Like to Experience Anger In Addiction Recovery

There is sometimes a misconception that getting sober means that all of your issues will go away. Where this misconception comes from is not entirely certain, but many who are newly sober come in thinking that they will be struck lily white in a matter of months once they put down the drugs or alcohol.

Those who have been sober for a little while can remember this way of thinking and now looking back on their time in sobriety can laugh good-naturedly at this. While getting sober does mean that many of your grosser handicaps, like dishonesty, stealing, infidelity, and others will be removed, it does not mean that you will not still struggle with certain issues and ‘character defects‘ that you may have dealt with for most of your life.

One such issue that many people face is learning to deal with their anger in sobriety. Being sober they understand that anger in sobriety is not conducive to living a sober or spiritual life, but with that said, they also find themselves incapable of pulling back their anger or curbing their emotional outbursts. They can see and feel the anger bubbling under the surface and yet no matter how hard they try it boils over causing them to act out and feel regret later on.

So while the following will not totally remove your anger in sobriety, as only therapy and continual work on yourself will help you to deal with extensive anger issues, they can help you to quell your anger in sobriety and learn not to react so quickly.

7 Ways of Calming Your Anger in Sobriety

There are several anger management techniques that will be vital not just in the early recovery stages, but for managing anger in the long-term. Emotional regulation can be one of the most difficult but important skills anyone can learn, especially those who are recovering from an addiction.

It is important to keep in mind that experiencing anger is a normal human response, and can be healthy. However, feeling excessive amounts of rage and using this anger to hurt or instill fear in others is not healthy, nor is it acceptable. Dealing with anger and other emotions can feel overwhelming, but it is absolutely possible.

Here are seven effective ways that you can better process your frustration and manage your negative thoughts and feelings:

1. Do a Self-Assessment

One of the most important things you can do when you are feeling angry is to reflect and assess what is causing these feelings. Did someone say or do something to offend you? Is something not working out the way you want it to? Is the thing that is making you angry in your control?

There are many causes of anger and resentment, some of which can and cannot be fixed right away. Knowing how to assess where your anger is coming from can help you manage this feeling more effectively.

For example, if someone has said or done something that has caused you frustration, separating yourself from that person will likely be best to avoid escalating the situation. Once you have calmed down and had time to reflect, you can address the matter more calmly – and likely more effectively – at a later time.

2. Exercise

Exercise is a great way to help you calm your anger. By expending physical energy you are less apt to hold on to whatever it is that was bothering you. Also with exercise, you release endorphins that help you experience an overall sense of wellbeing that can negate feelings of anger.

Not to mention that when you spend a half hour or hour exercising you are taking your mind off of what is angering you and allowing the logical side of your brain to kick in again. Physical exertion can be a great way to process anger and keep your body feeling and looking good.

3. Take a Minute to Reflect

One of the best ways to manage anger effectively is to take time and reflect. Just by simply acknowledging this emotion and its triggers, many people can improve their lives and limit the consequences that come with angry outbursts.

There are several mindfulness techniques that can help you connect with the present moment and reflect on your feelings. For starters, meditating is a great way to help curb your anger in sobriety because by starting off the day with a good meditation session, you help to quiet your mind and find space between your thoughts.

Many times when people struggle with anger in sobriety, it is because they are incapable of stopping the thoughts that pile up and lead to their outbursts of anger. By working mindfulness meditation into your daily life, you can learn to calm yourself down and learn to not let things bother you as much.

If you are religious, praying is another great way to deal with anger. Oftentimes when we are angry it is because of something that someone else has done. When we pray we come to our Higher Power with the understanding that we are all equal and all in need of forgiveness and when this occurs it makes it more difficult to stay angry with someone.

4. Take 3 Deep Breaths

Many times when we are at the boiling point where anger is about to consume us, by simply taking 3 deep breaths we can bring ourselves back from the precipice. It may sound overly simple, but next time you feel anger taking over, just remember to breathe and see if you don’t calm down.

It is important as well that you focus on your breaths when you are taking them, as it can calm down the mind and allow you to stop the anger in its tracks. Deep breathing can also have several other health benefits, including lowering your blood pressure, promoting mental clarity, and even reducing physical pain.

5. Take a Step Back

There are times when it feels like nothing we do can help us with our anger. We may become so outraged by a situation or a person that all we want to do is just lash out at them. When this occurs, we need to force ourselves to take a step back from the situation and reevaluate.

There are few things in life that cannot wait 5 to 10 minutes, and by simply removing yourself from the situation and contemplating it you can save yourself an angry outburst. It can be healthy to express anger, but only if this is done in a way that is not harmful to you or others.

6. Write About The Situation

There are those situations in life that seem to just constantly produce anger regardless of the time that has passed or the amount of time spent in thought about it. Dealing with an emotional rollercoaster like this can be overwhelming and exhausting.

When you find yourself repeatedly getting angry over the same situation, over and over again, try sitting down and writing about it. You may gain some new insight that releases you from the angry feelings, but even if you don’t, at least you are taking steps to deal with it and continue moving forward.

7. Talk to Someone

When all else fails, talk to someone else about your feelings. There are many times in life when calling a friend or trusted acquaintance can mean the difference between making a mess of a situation and handling it properly.

When you feel anger washing over you and you just can’t seem to shake it, call a friend and talk out the problem with them. Oftentimes this can help calm you down so that you can move on. Participating in recovery support groups can also be a great way to connect with others in similar situations who understand what you are going through.

The Importance of Treatment for Building Healthy Coping Skills

Building healthy coping skills is an essential part of addiction recovery, especially if you are in early sobriety. When you are struggling with addiction, you may have developed unhealthy coping mechanisms to deal with stress, anxiety, and other negative emotions.

These unhealthy coping mechanisms can include using drugs or alcohol, self-harm, or engaging in destructive behaviors. In recovery, it is important to learn new, healthy ways to cope with difficult emotions.

Healthy coping skills can help you manage stress, reduce anxiety, and improve your overall mental health. They can also be crucial for relapse prevention. Of course, building healthy coping skills takes time and effort.

Reaching Out for Professional Support

Seeking professional treatment options can provide you with the support you need to maintain long-term sobriety. Typically, therapeutic interventions can be essential during both the early months of recovery and for those who have been sober for a while.

Participating in behavioral therapies and evidence-based treatment programs can help you identify the root causes of your addictive habits and build a healthier, sober lifestyle. This is especially important for those who are struggling with co-occurring disorders and need professional help to address the root cause of their addiction.

By learning new ways to cope with stress and difficult emotions, you can increase your chances of staying sober and living a happy and healthy life. The Find Addiction Rehabs team is available 24/7 to help you build a better life and connect you with treatment resources nationwide.

Get Sober Now with the Help of Find Addiction Rehabs

If you or a loved one is suffering from alcoholism or addiction, understand that you are not alone in your struggles! If you are ready to change your life and finally be free of your addiction, then Find Addiction Rehabs can help.

We can give you the jump-start you need in order to experience the recovery you have always wanted by matching your needs with the right providers, nationwide. Reach out now for a confidential consultation, and get options today for a brighter tomorrow!

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