Learning to regulate your emotions can reduce the intensity of anger and make it easier to respond thoughtfully.
DBT’s TIP Skills (Temperature, Intense exercise, Paced breathing) can help calm your body’s fight-or-flight response when anger feels overwhelming.
Practice self-soothing by engaging your senses: listen to calming music, hold something soft, or focus on a comforting scent like lavender.
Anger often arises when our needs are unmet or ignored. For example, feeling overburdened at work or unheard in a conversation can trigger frustration. Instead of suppressing these feelings, practice clear and assertive communication:
Use “I” statements: “I feel overwhelmed when I have too many deadlines. Can we discuss priorities?”
Set healthy boundaries to protect your emotional well-being.
Anger doesn’t just live in your mind—it’s felt in your body. Tension, rapid heartbeats, and restlessness are common physical signs of anger. Regular physical activity can help release pent-up tension and prevent anger from building up.
Try Walk and Talk Therapy, combining movement and conversation, to process emotions in a calming, supportive environment.
Practice progressive muscle relaxation by tensing and releasing each muscle group in your body.
Anger often narrows our focus to what’s wrong. Positive Psychology suggests that shifting attention to what’s going well can help you feel more balanced.
Practice daily gratitude by writing down three things you’re thankful for.
Identify and use your personal strengths—like perseverance, kindness, or creativity—to solve problems and navigate tough situations.
Having a plan in place can help you feel prepared when anger arises. Work with your therapist to create a personal anger management toolkit, which might include:
A list of activities that help you cool down, like journaling, walking, or listening to music.
A breathing exercise, such as inhaling for four counts, holding for four, and exhaling for six.
A trusted person you can call to help you process the situation.
Changing how you respond to anger takes time and effort. There will be moments when you lose your cool, and that’s okay. Growth is about progress, not perfection. Each time you choose to pause, reframe a thought, or use a skill, you’re building a foundation for healthier responses in the future.
Anger often connects to deeper patterns and unresolved experiences that may be hard to untangle on your own. Therapy provides a safe, supportive space to explore these connections and build long-term strategies for managing anger.
As The Listening Therapist, I specialize in helping individuals in Saskatoon understand and transform their relationship with anger. My approach is tailored to your needs, combining evidence-based techniques with compassion and curiosity. Whether you prefer traditional sessions or Walk and Talk Therapy, I’m here to help you take control of your emotions and build a life that feels more peaceful and balanced.
Let’s work together. Contact me today to start your journey toward healthier, more constructive ways of managing anger.