Despite our progress, we sometimes continue to feel anger and frustration in stressful situations. These emotions lead to a feeling of irritability and inner tension.
Anger and frustration are intense emotions that can often overwhelm us and lead to rash actions. These feelings are often perceived as negative, but they can give us important clues about unresolved conflicts or suppressed needs. Instead of suppressing these emotions or acting them out uncontrollably, it is important to process them constructively.
Why do we experience anger and frustration?
Anger often arises when we feel we are being treated unfairly or when our expectations are not met. Frustration can occur when we repeatedly encounter obstacles that prevent us from achieving our goals. Both emotions signal to us that something is wrong and that we need to change something.
How can we use anger and frustration constructively?
- Acceptance: The first step in dealing with anger is to accept this emotion instead of suppressing it. Anger is a natural part of our emotional life and, if channeled correctly, can lead to positive changes.
- Constructive communication: Instead of uttering thoughtless words in the heat of the moment, it is helpful to pause for a moment and reflect on the situation. How can I express my feelings without hurting the other person? Try to use “I-messages”, such as: “I feel disappointed because…”.
- Physical exercise: Physical exercise can be an effective way to release pent-up anger. An intense workout, running or even just a walk can help to get rid of excess energy and clear your head.
- Reflection: After a period of anger or frustration, it is important to analyze the situation. What exactly triggered this emotion? Was my reaction appropriate? What could I do differently next time?
Exercise: The anger body scan
An effective exercise for recognizing and processing anger and frustration is the anger body scan:
- Sit or lie down comfortably and close your eyes.
- Concentrate on your breath and try to relax.
- Now mentally go through your body from head to toe. Where do you feel tension, heat or other physical reactions?
- Concentrate particularly on these areas and breathe deeply into them. Imagine how the tension is released with each exhalation.
- End the scan by saying a few positive affirmations to yourself, such as “I let go of my anger” or “I find peace within myself”
