Anger Management for Women: Honoring Your Feelings & Healthy Expression

Anger management is a skill that can be tough for most of us to learn. Anger demands to be felt. But most of us don’t know how to process our anger or express it in a way that doesn’t hurt others. This can be especially challenging for women. Often, women are taught to suppress their anger for the sake of making other people comfortable.

Many women are used to having their legitimate anger dismissed or invalidated. It can be hard to trust your impression of a situation when you feel righteous anger—and it can be even harder to decide how to handle it. Here are a few practical anger management strategies for women.

Identify the Source of Your Anger

First, it’s important to figure out where your anger is coming from. The source of temporary, situational anger may be obvious—but what about those moments when it feels like your anger has been simmering below the surface for a long time? Think about the potential root causes. You might feel angry because you’re struggling under the weight of heavy responsibilities or unrealistic expectations. Alternatively, you might be angry about how you’re being treated in certain relationships.

Forget What You Can’t Control

Once you’ve figured out where your anger is coming from, you can start making changes. This might mean relinquishing some responsibilities you can no longer handle or asking for help so you don’t suffer from burnout or resentment. You may need to take a step from some relationships or cut ties with people who have mistreated you. But what if some things that are making you angry are simply out of your control? Focus on releasing the need to strive for control in these areas. This could mean turning off the news or leaving a dysfunctional workplace that you can’t change.

Find Healthy Emotional Outlets

Women are often sent the message that anger is not feminine and that their strong emotions are actually silly or frivolous. You need to be able to express your anger. Opening up to a trusted friend or relative who won’t ignore you can help. Furthermore, an artistic outlet can be valuable. You may want to try writing in a journal, painting or drawing, or finding another creative way to process these emotions.

Move Your Body

Your body holds on to anger. Exercise is a key aspect of anger management. If you’re feeling angry, you might notice that your muscles feel tense, your stomach feels sick, and you don’t know what to do with all of this built-up physical energy. Going for a run, doing some strength training, swimming laps, or any other form of exercise is a great way to work through these emotions and release this uncomfortable energy. If you’d rather engage in an activity that will help you calm down, you may want to try yoga.

Talk to a Therapist

What if you’ve tried applying some basic anger management strategies in your daily life, but nothing seems to be working? It might be time to consider seeing a therapist. During sessions with a therapist, you’ll learn evidence-backed coping skills for dealing with anger. Plus, your therapist will help you hone in on situations that are causing your anger so that you can set strong boundaries and avoid these scenarios in the future. You’ll also learn how to channel your anger into healthy, productive lifestyle changes so that you can feel happier on a daily basis.

Are you struggling with anger management? Working with a therapist can help. Reach out to us today to discuss your options for scheduling your first therapy for women session.