Between classes, tests, new friends, figuring out your future and maybe even juggling a part-time job, it’s natural to feel stressed, anxious and frustrated with the challenges college life can bring. Sometimes, that frustration can morph into something more intense, like anger. 

Anger is a human emotion; even so, it’s how you express it that matters. Let’s explore some healthy ways to manage your anger so that it doesn’t control you and make your college experience even more challenging. 

Understanding your anger

Imagine you’re sitting in your car stuck in a traffic jam. You’re running late for an important presentation and your phone dies, so you can’t contact anyone to let them know. Your heart starts racing, your muscles tense up and you feel a surge of heat rise in your face. These reactions are your body’s natural response to a stressful situation. While it may be tempting to yell or honk at the drivers around you, it won’t solve anything.

Anger can be triggered by seemingly small things sometimes. You may get angry because your roommate never cleans up, a group project went catastrophically wrong or maybe your professor’s criticism came off a little too harshly. It’s important to identify the triggers that cause you to become angry and find out why you react that way. It helps to understand if you’re becoming angry because you’re overwhelmed, disrespected or even misunderstood.

The effects of unhealthy anger

Bottling up your anger is unhealthy. It can lead to stress, anxiety, and even physical issues like headaches or stomachaches. However, letting your anger explode can also cause issues. It can damage your relationship, get you into trouble and make you feel worse in the long run. 

Healthy ways to express your anger

If bottling your anger up or letting it explode out are both unhealthy ways to deal with your anger, how can you express it in a healthy way? Some healthy ways you can express your anger include:

• Take a time-out — Before you react, give yourself a moment to cool down. Take some deep breaths, count to 10 or step away from the situation if you can. This will allow you time for your body to calm down and help you think more clearly. 
• Express your feelings assertively — Once you’ve calmed down, communicate your anger in a respectful way. Let the person know what they did that upset you and how it made you feel. Use “I” statements instead of accusatory statements. This approach helps to encourage communication while also helping the other person understand your perspective. 
• Get exercise — Physical activity can be a great way to release pent-up energy and reduce stress that can contribute to anger. Go for a run, hit the gym or do some jumping jacks. 
• Talk it out — Talk to a trusted friend, family member or therapist about what’s bothering you. Venting your frustrations can help you see things more clearly and develop healthy coping mechanisms. 
• Practice relaxation techniques — Practices like deep breathing meditation, progressive muscle relaxation and visualization can help you calm your mind and body when anger strikes.
• Use creative outlets — Channel your anger into something creative. Write in a journal, paint, play music or dance. Whatever helps you express yourself in a healthy way can be a good choice.
• Embrace humor — Sometimes, a little laughter can go a long way. Try to find the humor in the situation, even if it’s just a little giggle. This can help defuse tension and lighten your mood. However, you want to make sure you use humor appropriately. Targeting others can lead to minimizing feelings of all parties or alienating others. 

Dive deeper into your anger with therapy

Therapy can be a great way to help you learn how to manage your anger by equipping you with effective coping strategies and fostering your emotional well-being. Here’s a closer look at how therapy can help you tame your anger:

• Understanding the roots of anger — Your therapist can help you explore the underlying causes of your anger, which could be:
• Past experiences
• Stress and anxiety
• Low self-esteem
• Mental health conditions like depression or anxiety
• Developing healthy coping skills — Once you understand your triggers, therapy can help you develop healthy ways to manage your anger. To help you develop your skills, your therapist may use a combination of evidence-based techniques, including:
• Cognitive behavioral therapy (CBT) — CBT helps you identify negative thought patterns that can contribute to your anger and teaches you how to replace them with more realistic and helpful thoughts.
• Dialectical behavioral therapy (DBT) — DBT focuses on emotional regulation skills like mindfulness, distress tolerance and interpersonal effectiveness. DBT can help equip you with tools to manage strong emotions like anger in healthy ways.

Therapy is a collaborative process. Your therapist will work with you to develop personalized strategies that cater to your specific needs and learning style. These strategies to help manage your anger may include:

• Relaxation techniques
• Communication scripts
• Journaling prompts 

Through therapy, you can gain the confidence and skills to express your emotions effectively, build healthier relationships, and create a calmer, more fulfilling college experience. 

Lightfully U can help you on your path to calmer college days by overcoming anger

At Lightfully U, we believe in empowering you to thrive, not just survive. We understand the challenges of managing anger, but you don’t have to navigate them alone. We believe in a 

whole-person-centered care approach provided by deeply compassionate experts. Our clinical model uses a unique framework of evidence-based techniques to create a personalized therapy plan to address the root causes of your anger, not just the symptoms. Everyone’s journey is unique, so we offer a range of care levels that can meet your individual needs. Therapy is a safe and effective way to develop long-term anger management skills, equipping you to navigate challenges and build a more fulfilling college experience. Don’t wait to take charge of your emotional well-being — start your journey toward a calmer, more confident you today. 

Change is possible. When you’re ready to take the first step, contact us. We’ll take the next steps together, toward the fullest, brightest version of you.