5 Healthy Ways to Express Anger as a Woman
Anger is a common emotion that everyone, regardless of gender, age, or background, experiences at times throughout their life. Nevertheless, women are sometimes characterized as being "the emotional ones." Recognizing anger as a normal human emotion can be a powerful step in learning to express it in a healthy way.
It can be hard to calm down when feeling upset or annoyed. Letting the anger take control can feel like the easier option. Unfortunately, this can lead to doing or saying things that only make the situation worse.
You don't have to completely suppress your anger, nor should you. However, learning to express it in healthier ways can have major benefits. Here are five healthy ways to express anger as a woman.
1. Breathe Deeply
Feelings of anger disrupt normal breathing patterns. You can help take control of your breathing again by focusing on taking long, deep breaths. The act of deep breathing helps to release anger and focus on your body. This can be very calming.
There is a wide variety of effective breathing techniques, so you'll have to try a few methods out to see which is best for you. As a starting point, try slowly inhaling through your nose for three seconds and then slowly exhaling through your mouth for three seconds. Repeat until you feel your body and mind relax.
2. Write in a Journal
When you're feeling angry, you can feel like a volcano that's ready to erupt. Instead of holding those emotions in and waiting for an explosion or outburst, try giving them an outlet in a journal. Writing in a journal can be a therapeutic and healthy way to release those angry feelings.
In addition to feeling better in the moment, you can use these journal entries to learn more about yourself. It can be helpful to read about how you were feeling, what may have caused the feelings, and which coping mechanisms worked or didn't work for you.
3. Recognize Your Triggers
Taking the time to learn more about your potential triggers can help you become more proactive in recognizing and dealing with anger. This can minimize the effects of unhealthy reactions to the feeling and help you recover more quickly.
The next time you're feeling angry, take some time to figure out where the feeling came from. You can also monitor your feelings throughout the day to see if you notice any patterns taking place. Once you start to identify specific triggers, you can work to either avoid them or have plans in place for dealing with unavoidable circumstances.
4. Move Your Body
Exercise is good for more than just your physical health. It's also super important for your overall mental health and wellness. When you move your body, it helps to release those feel-good chemicals known as endorphins. Moving your body literally helps you feel better from the inside out. It's a natural stress reducer and pain reliever. This makes it a great way to work through anger and feel better quickly.
5. Talk to a Professional
If you've tried these methods for expressing and dealing with your anger but are still struggling, know that there's still plenty of hope. These are just the first steps in learning how to better manage and express your anger.
If feelings of anger are starting to get in the way of your daily life and routine, you may want to consider seeking additional support from a licensed and trained mental health professional. A therapist will be able to work with you to help determine what's causing your anger. They will also give you tools you can use to better manage it moving forward. Reach out today to learn more about our therapy options.
About the author
Christian Bumpous, LMFT, LPC is a Nashville-based mental health therapist and founder of the therapy practice, Therapie. He specializes in premarital and marital counseling, men's issues, and life transitions. He also works closely with clients struggling with anxiety, depression, mood disorders, and substance abuse concerns, as well as the LGBTQ+ population. He offers sessions in both English and German, both in-person and online.
