Wow, yesterday’s support groups were HEATED, literally! The major topic of the day was how to deal with anger. As you can imagine there was much to discuss, including the tip below.

But first, other subjects we covered included:

1. what to do when your family gets in the way of your recovery
2. how to move through emotions without being overwhelmed
3. the importance of balancing the work of recovery with something playful and fun
4. how to develop a practice of checking in with yourself — and why you need to
5. how to develop trust

This week’s PTSD Recovery Tip: Give yourself a plan to manage anger.

Think back to the last time you got really, really angry. How did you feel afterward? For most of us, the feeling of regret, shame, grief and embarassment is keen as we rage and then have to clean up the mess afterward.

How would it change things if you could better control that anger process? The truth is, with a simple process you can develop the muscle to muscle down that angry feeling.

For one more moment, think back to the last time you got angry.

Step One: I bet you could feel it coming on. I bet there were sensations in your body (your breathing, your pulse, your stomach, your chest, your body heat) that alerted you to the fact that a huge wave of emotion was rising.

Identify what happened in your body and your mind just before the anger really surged. Make a list of the things you noticed. This is your alarm system. It’s letting you know what’s coming: Pay attention to it!

Step Two: As you think back to that moment, what could you have done differently so that you spared the person you raged at? Make a list of alternative actions.

Step Three: Based on your answer to Step One, added to your answer to Step Two, write out a plan for how you will manage future anger.

Step One: Notice a tightening in my stomach, feel my heart beat faster, notice my breath is shallow.

Step Two: Take a deep breath. Step away from the situation (including removing myself from the entire environment). Take some time to think through what is bothering me, what I want to say, and how to say it.

Learning to have appropriate reactions to anger is an important step in organizing and affecting your PTSD recovery. Having a strategy about how to implement a plan for this and other PTSD recovery processes is the focus of every Heal My PTSD Telephone Support Group meeting.

If you are ready to (at your own pace) become more proactive in your PTSD recovery, sign up for a Heal My PTSD Telephone Support today.

Got questions? Let’s set up a complimentary phone call to discuss!