Extreme anger/ Any advice to calm down

[[Bu...]]

Hi. Because of intrusive, looping thoughts and much fear, I have extreme anger that goes with it,much of the time. How do I calm down? Any tips?

[[Bu...]]

Hey Bulldog14,

Have you tried deep breathing exercises?  I learned some from CBT and found them to be really helpful for dealing with anger.  My favorite one is to breathe in through your nose for a count of 4, hold your breath for 2 seconds and then breathe out for 6 seconds.  Sometimes I say a word to myself, such as "relax" or "calm" while I breathe in and out. It really helps me calm down.

[[Bu...]]

Hi b. I have tried it. Don't think it works forme but maybe I'm impatient. 

[[Bu...]]

Oh, I'm sorry it doesn't work for you.  The other thing I do, and maybe you've tried this too, is to write out what/who I'm angry about and then tear it up and throw it away. 

Either way, at least you know that you're not alone with this

 

 

[[Je...]]

@[Bu...] Oh, I'm so sorry! This is so hard! I've had those feelings of anger - even rage - and they pass, just like all the other crap. It's OK to have these feelings and you're certainly not alone. I think everyone goes through it.

The breathing recommended by @[Bu...] helps me a lot. I have a slightly different rhythm, but it is essentially the same. I'd add, make sure you're breathing into your belly and not your chest and initiate a breathing cycle with 3 deep breaths before starting a cycle. And it does take time to get into a rhythm that will calm you - maybe 3 to 5 minutes (which can feel like an eternity!). Try placing your hand on your heart and think of something that you love - I picture a friend's dog running to me when she sees me (it's quite sweet, actually).

The other suggestion from @[Bu...] was writing out what they are angry about. I've done that and it can be quite helpful. I have a LOT of letters and journal entries that I've written out when I am really ticked off and it definitely makes me feel better. (Of course, I never send them because the feeling always passes.)

I really hope you are feeling better!

Jess

[[Bu...]]

Yep, life's hard now.

[[Sw...]]

I just recently had a week of rage. My insides were so angry and my thoughts never ceasing. The thoughts are hard. I am constantly being triggered and then set off by the trigger with awful thoughts. I’m deeply insecure so I struggle with feeling abandoned, rejected, unloved. This shows up in not so obvious triggers.. things that wouldnt upset a normal person can blow me up… also I am way too perceptive and constantly looking for danger… so I can see bad in everything… but sadly it keeps me more sick than safe