Anger and depression are linked more closely than you might realize, and losing yourself to anger now might make it harder to overcome depression later. Before you can control your anger, you need to identify it. You’ll also need to identify your depression and learn to distinguish one internal state from the other.
Below are few ways to control anger and depression:
WORK ON CALMING YOURSELF DOWN
As soon as you notice a swing into anger, you need to work on calming yourself down. Anger can be useful when harnessed properly, but if you let it run wild, it can quickly overwhelm you. The reactions that follow could also lead to depression.
Some immediate steps you can take to calm yourself include deep breathing and positive self-talk. Try taking a few deep breaths from your diaphragm. Once you’ve gotten your breathing steady, repeat a calming word or phrase like “breathe,” “relax,” or “it’ll be okay.” These actions cut your angry thoughts off before they can build to a heightened state or get destructive..
TAKE A BREAK
Step away from the cause of your anger and take some time to calm down. Distracting yourself and releasing the powerful burst of energy in a controlled, healthy manner can take the edge off your anger and help you control it more effectively.
Consider exercising to expel excess energy. Go for fast-paced walk or jog. Jump rope or do jumping jacks. Any form of exercise that gets your blood pumping can help.
Alternatively, do something that relaxes and distracts you. Listen to soothing music. Take a bubble bath. Hang out with friends. Doing things that create positive energy may help you balance out the negative emotions you currently feel.
3.SEEK SUPPORT/ COUNSELLING
Turn to someone you trust and talk to them about your feelings. Make sure that you vent your anger without inflicting it upon your confidant. In other words, talk to him or her about your anger and its source without getting angry at the individual listening to you. Wait until you’re calm enough to control your emotions around other people. If you lash out at your confidant, you may damage your relationship and create feelings of guilt that could feed into depression.
As you talk through things, be open to constructive criticism and feedback. If your confidant has advice on how you can compromise or change for the better, consider it as rationally as possible.
4.WRITE DOWN YOUR FEELINGS.
An alternate way to process your emotions is through writing. Consider keeping a record of your angry thoughts and experiences. Doing so can calm you down and help you understand your anger better in the long run.
LAUGH ABOUT LIFE.
It might seem impossible to find humor in a situation that initially causes nothing but rage, but finding humor in the crazy, chaotic happenings of life can make it easier to confront those circumstances.
AVOID THE INTAKE OF SUBSTANCES THAT WORSEN ANGER AND DEPRESSION
When you’re angry or depressed, it can be tempting to turn to alcohol or other substances that help numb the anger and pain you feel. Doing so will ultimately result in more harm than good, though. Relying on drugs and alcohol can create unhealthy behavioral patterns that could result in future difficulties.
TRANSFORM YOUR ANGER INTO SOMETHING CONSTRUCTIVE.
Once you calm down and evaluate your anger, you can use whatever anger remains to help fuel you toward resolution. Depending on the circumstances, this may mean fighting the injustice causing your anger or moving on in spite of that injustice.
Whenever possible, focus on finding ways to deal with the issue so that it no longer creates the sensation of rage. Remind yourself that your anger won’t actually fix the matter at hand; you’ll need to take action if you want to remedy the problem.
EXPRESS YOUR YOURSELF
Suppressing your anger can cause you to turn it inward, which may only worsen your depression. You’ll need to express your anger to the involved parties, but you’ll need to do it in a way that helps rather than hurts. This will be easier to manage if you’ve gone through the process of calming down and evaluating your emotional state.
Your depression may build if you allow yourself to be stepped on, so submission isn’t the answer. The key is to assert yourself without becoming defensive or hostile. Stand up for your own interests without attempting to squash the interests of everyone else involved.