When you go through recovery, you may believe that you will no longer have problems with negative emotions such as sadness, anxiety, or anger. However, these emotions are experienced by human beings as a whole, and it’s important to remember that just because you are in recovery, you won’t be perfect. Unfortunately, there will be times in recovery that you experience anger. The feeling can be threatening to your recovery, as it may serve as a relapse trigger.
Knowing how to cope with anger in recovery is crucial to maintaining your sobriety for the long term. Avoiding anger can lead to further obstacles in your recovery, so you should take the time to learn coping mechanisms to keep yourself and your recovery protected.
When you experience anger, it is crucial to understand that it often stems from underlying emotions disguised by it. For example, fear and pain are common root causes of anger, whether physical, psychological, or both. By understanding this concept, you can begin to take a deeper look at your anger and see the real emotions hiding behind it. Perhaps you are fearful that you will be abandoned or fail at your job, so you lash out in anger towards those around you to mask this feeling. Or, you are experiencing physical pain or pain related to losing a loved one that manifests itself in anger. When you know the underlying causes of anger, you are better equipped to cope with it.
The famous Roman emperor Marcus Aurelius once said, “how much more harmful are the consequences of anger than the causes of it.” This quote can significantly support navigating anger in recovery. Many people do not think about the consequences of anger and react in the moment, causing devastation in their lives. When you feel angry, take a step back to reflect on what you are feeling and why you can save yourself the trouble that often accompanies reacting in the moment. Analyzing the potential consequences of your actions can keep you from acting out, thus helping you to better cope with the emotion.
An excellent way to manage your anger successfully is to learn the common scenarios that cause it. Typically, triggers of anger include various people and situations, but they differ from person to person. Knowing what your specific triggers are is crucial for managing your anger. Writing them down can be extremely useful as you are navigating this process. If you are unsure where to start in the identification process, consider the following common triggers of anger to begin:
If you notice any of these common triggers occurring in your life and get angry due to them, expanding on why they make you mad and how to cope with them can help you remain sober.
As you navigate coping with anger in recovery, you should learn techniques to help calm down when you begin feeling angry. Numerous methods can help you, but you need to find the ones that work best for you. Don’t feel discouraged if you try these techniques and they don’t work at first, as the process will be complicated initially. It is also vital to remember that every person is different and what works for one person may not work for you. Keep trying and if you need help, contact your therapist or another person in your support circle.
The next time you feel angry, try these techniques to help calm down:
As you find techniques that work for you, make sure you keep them in mind or written down somewhere to use when you feel angry. Anger is a significant threat to recovery, as it can be a relapse trigger. To continue on the road to sobriety, you need to learn how to manage it. Before you can begin studying your anger, you must learn to calm down first. These techniques and more are available to help you with this. Should you need further guidance, a mental health professional can help you through the process. Remember, your recovery should be your first priority.
Anger is already a complicated emotion without being combined with addiction recovery. For individuals recovering from addiction, anger can significantly threaten their sobriety because it is a common relapse trigger. For this reason, learning how to cope with anger effectively is crucial for long-term sobriety and relapse prevention. You can do numerous things, such as research, education, and coping techniques, but the process can be challenging to do alone. If you require guidance during this process, NorthStar Transitions is here to help. We specialize in addiction recovery services with evidence-based clinical practices in the Denver Metro area. We proudly boast genuinely individualized care that meets each clients’ unique needs in recovery. Whether you struggle with addiction or co-occurring disorders, you can be sure the healing will happen at Northstar. For more information on our program and how we can help cope with your anger in recovery, call NorthStar today at (303) 558-6400.
