Explore healthy outlets and coping mechanisms for addressing anger.

Scribbling down thoughts and feelings can be a safe way to express anger; channel anger onto paper instead of allowing it to explode. Writing can also help you recognize patterns. You may notice specific triggers or realize that your anger comes from a deeper place, like stress or insecurity.

There was a time in my sobriety when I was angry. I was past the one-year sober mark, and I remember everything annoying or ticking me off. One time, on the New York City subway, a person sat close to me, and I got upset, which prompted the other person to get upset, too. Before I knew it, we were yelling and almost got into a physical fight. It was uncomfortable and embarrassing.

It bothered me for a long time. I wondered why I was letting little things get to me. It was because I was complacent in my sobriety; it wasn’t new to me anymore. My program had gotten weak. I added journaling to my routine and specifically wrote about things that bothered me. It didn’t take long for me to see my side of things and realize sometimes I had a crummy attitude. I tried to see a more positive side to things and realized nobody was out to hurt me - I needed to shift my perspective.

Writing is a therapeutic tool that compels you to slow down and process your thoughts, hitting the pause button on angry reactions and providing space to think things through. As you journal, you'll start to identify healthier ways to handle situations that trigger your anger, effectively brainstorming to find solutions to the underlying issues.

I used to read back what I journaled, seeing things in a new light.  In hindsight, what seemed like a massive deal now seemed silly.

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