Anger is a normal human emotion. Many different experiences can bring it about for each individual. While anger is often thought of as a negative feeling, it is a valuable emotion that can help you to identify your needs and protect yourself.
While anger is healthy and often beneficial, it can compromise your recovery. Therefore, learning methods that help you deal with your anger positively and healthily is important. Perhaps you get overwhelmed when you feel anger—maybe you don't even know what to do with it. This is completely normal. However, you can learn new ways to manage anger in recovery that empower you to navigate real-life recovery.
The connection between anger and drug or alcohol use is complex. However, in a meta-analysis of multiple research studies, researchers found that people who use substances tend to experience more anger than those who don't. The cause of this difference is unknown, but it is thought to be due to a combination of several factors.
First, drugs and alcohol are commonly used to self-medicate different emotions, including anger. Instead of processing and managing anger, drugs and alcohol are used to dull the sensation of this emotion. It is, therefore, essential to learning to manage anger, as it is a common trigger that increases the risk of relapse. As a part of your recovery, you can practice regulating your emotions to manage this risk.
Anger is also a symptom of many mental health disorders that commonly co-occur with substance use. The cause and intensity of anger will vary for each individual; however, disorders like bipolar disorder and others can increase feelings of anger. Learning about what causes you to feel angry can help. If your anger is related to a mental health disorder, treatment to address and improve your mental health is important.
Each individual will have unique needs when learning to manage anger. Understanding what causes you to feel angry and learning methods that provide alternatives to drugs or alcohol can take time. Luckily, you can manage your anger in recovery with practice and support. Below we will outline three keys to managing your angry feelings.
As with many practices in recovery, the first step is to learn about yourself. Awareness is a very helpful tool when learning to manage emotions. It is hard to make changes without being aware of what makes you angry and how you feel in these situations. On the flip side, when you know about your unique triggers, you are armed with the knowledge of what situations you are more likely to feel angry in.
Awareness is a continual practice. It is learning to recognize what is occurring now. While it sounds simple, it is not always easy. You will learn more and more about what makes you angry and what types and amounts of strong emotions you can manage at different times.
Self-management is a practice that works directly with self-awareness. In practicing self-management, you take note of how you are feeling and what you need. Then, it is an actionable step. Self-management can include many tools, such as taking five deep breaths, taking a short walk outside, or visualization. The goal is to use your awareness to help you make a choice that impacts your feelings.
For many reasons, having a community and strong relationships is an integral part of recovery. One reason is that having someone to talk to helps you process emotions and make changes to address the situation that is making you feel angry. Clear communication is a foundation for building relationships and community. When you can share your feelings, they can respond and adjust.
It is important to remember that feeling angry is a signal that something is wrong. Communication with another person that they have upset you is a healthy and important part of relationships. The skill of calmly sharing and effectively communicating when you are angry is challenging. However, you can practice it by writing it down or working with a therapist to better understand your feelings before talking to your loved one.
There are many reasons why you might feel angry. This emotional signal means that something is wrong or that there is a problem. But, according to the Substance Abuse and Mental Health Services Administration (SAMHSA), problem-solving in an area you can control can help you to calm yourself.
Many things in this world are not under your control. However, there are many things you can impact. Taking an active role to problem-solve when you are angry can help. By addressing the issue internally or externally, you can learn new tools that allow you to feel in control. Then you can use your angry feelings as a tool to get your needs met.
Learning to manage anger is an important part of treatment for substance abuse and mental health disorders. While anger is a normal and healthy emotion, it can impact recovery by getting out of control or leading to relapse. At NorthStar Transitions, we help clients learn tools like anger management that make recovery a reality. Managing difficult emotions, like anger, might feel challenging now. Luckily, with help, you can learn new ways to live without drugs or alcohol. If you or your loved one needs help, we offer multiple treatment programs that address substance use disorder and mental health. Call us today at (303) 558-6400 to learn more.
