How To Control Anger? (A Discussion on Anger Issues Among Teens)

Researched by Aditi.R.Nair

Abstract

Anger is a human emotion that everyone tends to feel when things don’t go as planned. This is especially common among teens undergoing puberty due to heightened emotions in this developmental stage. At times, you may have even had anger issues which continued into your adolescence. Regardless of when it started you all may find it difficult to understand why you're angry and navigating to your anger. 

Anger: An Issue? 

So, when does a normal emotion such as anger become an issue? Everyone feels angry at some point but that does not indicate an issue. It becomes a problem when every little inconvenience seems to anger you, things that never seemed to have angered you before. When aggression gets frequently involved with your anger or you do self-destructive things (punching walls, self-harm, alcohol, etc) to control your anger it might indicate a problem. Normal anger is only temporary; dwelling on anger longer after the incident is a sign of anger issues. 

Though usually not a sign of concern, it can also at times be tied with several disorders such as depression, intermittent explosive disorder, and bipolar disorder among others. Healthline suggests some signs to look out for. These include unexplained bruises or scars, difficulty sleeping or needing very little sleep, extreme sensitivity to rejection and criticism, frequent talks about getting revenge, physical aggression, and self-isolation. 

Anger Management 

Once we have identified what we are dealing with there’s only one thing left: figure out how to manage it. One way to do that would be to find a hobby where you can channel your anger be it sports, a tough workout routine, dance, or painting. It both relaxes the mind and makes a positive use of your anger. 

Another tip is talking it out and venting out the reasons for your anger to your loved ones. Support from loved ones plays a vital role in tackling any kind of problem. If you feel uncomfortable talking to others journaling is also effective. Journaling can also help figure out what triggers you and the telltale signs of incoming anger. Once you understand those, you can recognize when a situation will make you angry and safely step away from the situation. 

Music is also a great way to soothe anger. A study called Influence of Music Therapy on Coping Skills and Anger Management in Forensic Psychiatric Patients (Michael HT, Stefan B, Marinus S,Laurien H, 2016) was completed to determine if music therapy can help people with uncontrollable anger or disorders that may reduce the patient’s ability to process anger. The study concluded that patients who were in the experimental group and participated in music therapy sessions showed an increased tendency to use positive coping skills. Those in music therapy also showed more ability to manage their violent behavior. Another benefit of the music therapy group is that participants who received it experienced an improvement in their attitude regarding their psychiatric symptoms. These participants also showed progress with managing and accepting the limitations of those symptoms. 

Other strategies include deep breathing, counting backward, saying a phrase repeatedly, or meditating. It helps to find which strategy personally resonates and suits you the most and apply it to soothe your anger. If anger has been causing problems in your life and you’re struggling to tame your temper on your own, you might want to consider seeking professional help. 

If therapy is not your piece of cake, then it's fine! There's always help available. Check out Where Emotions Flow’s Serenity Cove or Peer Support Sessions where you feel heard and understood (And It's Free!!!). 

References 

Emily S (2022). Living With an Angry Teenager? How to Support Them — and Yourself. Healthline 

Guyer AE, et al. (2016). The neurobiology of the emotional adolescent: From the inside out.

Michael HT, Stefan B, Marinus S,Laurien H (2016).Influence of Music Therapy on Coping Skills and Anger Management in Forensic Psychiatric Patients: An Exploratory Study. ResearchGate. 

Amy M (2023).11 Anger Management Strategies to Help You Calm Down. verywellmind. 

Melinda S, Jeanne S, Sheldon R (2024). Anger Management: How to Control Anger Issues