There’s nothing wrong with anger provided you use it constructively.
— Wayne Dyer



Anger is not always a negative thing.  There is a place for anger in different seasons and situations.  The key is to make sure you are addressing that anger in a productive and helpful way. 

It is important to find outlets for you anger that work for you.  While you may be tempted to punch a wall, your pillow or an object, in anger, research has actually shown that that makes your hostility rise.  It has also been known to dramatically spike your risk of heart attack.  Some popular, and non-heart attack inducing, measures to manage your anger are listed below:

  • Take three deep breaths.

  • Breathe in through your nose for five seconds, hold for five seconds, and exhale through your mouth for five seconds. 

  • Count to 10 slowly (or 50 or 100).

  • Take a bit of time to go for a short walk (or long, if needed). 

*  Research has shown that physical activity help to reduce stress levels.

The next time you find yourself angry, try a new anger management technique. Utilize one of the tips mentioned above, or find another one that you can commit to trying. Share in group next month what worked for you. Even if the anger only fades momentarily, it is a step. Remember, there is no perfection in healing.

  1. List three things or people that make you the most angry? Why do you think these things or people anger you so greatly and what steps can be taken to prevent them from angering you?

  2. In what ways are you stronger than your anger?

  3. When you think about times you get angry, what are other possible underlying emotions you are feeling that are coming out as anger?


Beat the shit out of a pinata. All the women to take a wack at a hanging pinata. It is February so you can fill it with Valentine Candy. Allow them to stand a share WHAT THEY ARE ANGRY ABOUT before they take a swing.



  • Uprooting Anger by Charles C. Cummins

  • Outsmarting Anger by Joseph Shrand and Leigh Devine

  • The Cow in the Parking Lot by Leonard Scheff and Susan Edmiston

  • The Dance of Anger by Harriet Lerner

  • Unf--k Your Brain by Faith G. Harper

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