5 Ways to Help Your Teen Manage Anger

Anger is an emotion that everyone experiences. Anger does have a bad reputation. People know anger can sweep away logic and escalate quickly. Learning how to manage your anger effectively is essential for healthy relationships and your well-being.

As a teenager, you may face many stressors that can trigger your anger, such as school pressures, conflicts with friends or family members, and changes with your mind and body. However, learning how to manage your anger in healthy ways is crucial for your health and relationships.

Here are five ways to help you manage your anger from our team of counselors at Serene Mind Counseling:

1. Identify Your Triggers:

   Acknowledging the circumstances and people that provoke your anger is the first step in mastering it. This could be anything from being criticized by a teacher to feeling left out by a friend. Once you identify your triggers, you can prepare yourself mentally and emotionally for them.

2. Take Deep Breaths:

   It sounds cliche, but it really can work to stop your body from spiraling into "fight or flight" response. When you feel angry, take deep breaths in through your nose and out through your mouth, your exhale should be longer than your inhale. Focus on slowing down your breathing and relaxing your muscles. This technique will help calm down your nervous system and reduce tension.

3. Use "I Statements:" 

   Rather than lashing out or bottling up your feelings, try expressing yourself by using "I statements" instead of blaming others. For example, instead of saying "You always make me mad," say "I feel upset when you interrupt me." When you use "I statements," you take responsibility for your emotions and communicate them clearly to the other person. This approach promotes healthy communication and reduces the likelihood of conflict or misunderstandings.

4. Connect with Your Senses:

   Connecting with the immediate world around you can help you become grounded. This involves paying attention to the present moment without judgment or distraction. You can practice mindfulness by focusing on your senses (what do you see, hear, or smell) or doing simple activities like coloring or walking outside and taking in the fresh air.

5. Seek Support:

   It is not easy to reach out and ask for help. This makes us feel vulnerable or weak. The reality is asking for help is BRAVE and can help you be STRONG. If you find it hard to manage your anger alone, don't hesitate to reach out for help from trusted adults like parents, healthy friends, teachers, or counselors who can provide guidance and resources.

Why does managing my anger even matter?

Uncontrolled anger can have negative consequences on various aspects of life such as school performance, relationships with loved ones, and even physical health problems like high blood pressure! By learning how to manage anger effectively at an early age we are setting ourselves up for success both personally and professionally.

If you feel that your teen could benefit from more anger awareness tips, click here to learn more about our anger awareness teen group.

You are doing amazing, keep making an effort!