MENTAL HEALTH MONDAYS: A PTSD Casualty’s Guide to Anger Management - The DV Walking Wounded:

You’d probably name fear and anxiety as symptoms of post traumatic stress disorder (PTSD). However, anger is another common sign that most people do not realize. Knowing what to expect can help you or a loved one to get the help you need.

There are many reasons why PTSD may make you feel angry. Sadness can actually be anger at yourself, unbeknownst to the person suffering from it. It can be a reaction to past events or it can be tied to your current circumstances if you feel misunderstood and frustrated. You may be angry at others or yourself. You may also use anger to cover up other feelings.

While anger is natural, it can interfere with your happiness and relationships. It’s important to learn how to manage your emotions, so you can feel more comfortable and in control. 

Anger Management Techniques You Can Use on Your Own

External events may sometimes be beyond your control, but you can choose how to react. Changing your thinking and behavior can help you to feel calmer and cope with your emotions. Try these strategies:

• STAY ACTIVE: Regular exercise reduces stress. Lifting weights or taking a walk outdoors may also provide relief if you’re starting to feel irritated. Endorphins are incredible healers!
• REST AND RELAX: Your body and mind need time to heal. Aim for 8 hours of sleep each night and find relaxation practices that work for you, like listening to music. There are bone conduction devices that allow you to listen to these things as you lay on your pillow and anyone sharing your bed cannot hear it!
• REACH OUT: Talk about your feelings with family and friends you trust. Let them know how they can help you. Chats over tea or coffee are SO healing!
• SLOW DOWN: Anger can make you say things you’ll regret later. Count to ten or spend some quiet time alone. It will be easier to react constructively if you give yourself a chance to cool down. Draw a slow, deep breathe in through your nose, hold it for 3 seconds, then slowly blow it out through your mouth. Repeat as much as needed, but it will slow down a rapid heart rate and help squelch an anxiety attack.
• KNOW YOUR TRIGGERS: Do traffic jams or uncooperative coworkers make you see red? Plan ahead for challenging situations. Soothe yourself with a cup of tea and rehearse different ways to respond. Make a matrix list of how you would combat each trigger.
• THINK POSITIVE: Look on the bright side. Notice the pleasant things that happen each day. Watch the sun rise and play with your children. Pay attention to how you talk to yourself. Use kind and encouraging words. Make a separate gratitude journal and read back over it as often as you feel necessary.
• ENJOY A LAUGH: Suppressing anger can backfire, but sincere humor helps. Find something funny to say. Watch comedians on YouTube, for a huge pick-me-up!

Anger Management Techniques You Can Use with Your Therapist

If you’re experiencing intense anger, it may help to talk with a therapist who specializes in PTSD and will be familiar with your symptoms. Effective treatment is available. Consider these ideas:

1. TRY CBT: Are you concerned about how long and expensive therapy might be? Many experts agree that cognitive behavioral therapy is preferable for PTSD, and it usually requires only a few months to reduce anger and anxiety.
2. JOIN A GROUP: You may also benefit from talking with others who have had similar experiences. Ask your primary physician or therapist for a referral or call a local hospital to ask about what support groups are available in your area.
3. KEEP A JOURNAL: Writing about your feelings can help you to clarify your thinking and evaluate your progress. You can keep your journal private or share it with your therapist. 
4. MAKE ART: Creative activities are another way to deal with strong emotions. Working with an art therapist can give you more insights and an opportunity to discuss what’s on your mind. Many places have art therapy or art initiatives groups for free or low-cost.
5. CONSIDER MEDICATION: Your therapist may recommend medication to help you manage anger and other symptoms at least temporarily.  Some natural things, such as a 1/2 cup of cashews, have the same effects as Prozac. Have some cashews daily!

Developing compassion for yourself and getting the treatment you need can help you to manage anger and other symptoms of PTSD.

Let it be the first step in helping you to lead the happy and fulfilling life you deserve.

NOTE: Many DV survivors suffer from C-PTSD, which is Complex PTSD, ingrained over a prolonged period of time. These techniques can work, but therapy may also include medications. PLEASE DO NOT consider this a failure. You endured A LOT and deserve self-love and gentleness! Many therapists report that for every 1 year of abuse you endured, it can take 2 to 3 years to undo that 1 year. WOWZA! <3