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The Anger Toolbox

Hi, it’s Juliana!

Do you feel angry?

This means you feel frustration, irritation, hostility, or resentment toward someone or something.

If you do, I’d like to teach you how to work through it healthily.

There are three things our team believes you should focus on:

1.) You need to identify what’s causing your anger.

2.) You need to practice releasing your anger in healthy ways.

3.) You need to use healthy coping strategies whenever your anger feels unmanageable.

If you’re interested, you can click here to learn why.

But here’s an exercise our community uses to do this:

The Anger Toolbox

Step 1: Create a List

Make a list of healthy ways you can release your anger.

Some favorites in the community are:

  • Exercising
  • Screaming into a pillow
  • Going to a rage room

Pro Tip: 

If you’d like more techniques, you can ask Google or ChatGPT: 

“What are some healthy ways to release anger?”

Step 2: Try Them and Rate

The next time you feel angry, try and rate one of the techniques from 1-10.

1 being “didn’t help at all” and 10 being “helped a lot.”

Pro Tip: 

If the technique didn’t help you that much, try a different one next time. 

But if it did, it’s a good idea to stick with it.

Step 3: Double Down

The idea here is to use more of what worked and less of what didn’t. 

Over time, you’ll have a handful of techniques you can turn to when you need them.

To your healing,

Juliana