In recent weeks, the headlines have been filled with heartbreaking stories of violence, the assassination of public figures, attacks on places of worship, and tragedies that leave communities shaken. These events force us to confront a difficult truth: anger, when left unchecked or misdirected, can spiral into destructive actions.

As a licensed mental health therapist, I want to remind you that anger itself is not “bad.” It’s a natural human emotion, a signal that something feels wrong or unjust. The real challenge comes in how we respond to it. Managed wisely, anger can lead to positive change and healthy boundaries. Managed poorly, it can cause harm to ourselves and others.

Understanding Anger

The problem arises when anger is either:

• Suppressed: Pushed down until it shows up as anxiety, depression, or physical health problems.
• Explosive: Released without control, leading to aggression, damaged relationships, or even violence.

Learning to listen to what anger is trying to communicate, without letting it take control, is key to handling it in a healthy way.

Why We Struggle With Anger

Modern life adds fuel to the fire. We live in a world filled with constant stressors: political division, financial pressures, overwhelming workloads, and nonstop exposure to upsetting news. Social media, in particular, can intensify frustration, creating an “echo chamber” of outrage.

When people feel powerless in the face of so much negativity, anger can become a way to try to regain control. Unfortunately, without healthy coping strategies, it often results in hurt rather than healing.

The Danger of Suppression vs. Explosion



It’s important to understand the risks of both extremes:

• Suppression: Bottling up anger may seem like the “polite” choice, but it can manifest in physical symptoms like headaches, high blood pressure, or insomnia. Over time, it can also contribute to depression or passive-aggressive behavior.
• Explosion: On the other hand, uncontrolled outbursts can cause lasting damage to relationships, careers, and personal safety. In the most extreme cases, it can lead to violence.

Neither approach supports long-term mental health. Instead, the goal is expression with regulation, acknowledging anger and channeling it productively.

Healthy Ways to Cope With Anger

1. Pause and Breathe
When you feel anger rising, your body often reacts before your mind does. Take a deep breath. Step away from the situation if you can. Even a few seconds of pause can prevent regretful words or actions.

2. Identify the Root Cause
Ask yourself: What’s really fueling my anger? Is it fear? Feeling unheard? A sense of injustice? Naming the underlying emotion can help you respond more thoughtfully.

3. Channel Energy Into Movement
Anger creates physical energy. Rather than letting it explode at someone, release it through exercise, walking, yoga, or even punching a pillow. Movement helps your body process the emotion.

4. Journal Your Feelings
Writing can give anger a safe outlet. Putting your thoughts on paper allows you to process them without confrontation and may reveal patterns you hadn’t noticed.

5. Talk to Someone You Trust
Sharing your frustration with a friend, family member, or therapist can prevent feelings from festering. Sometimes just being heard reduces intensity.

6. Practice Mindfulness
Meditation, grounding exercises, or even a few minutes of focused breathing can calm your nervous system and bring clarity to how you want to respond.

7. Seek Professional Support
If anger feels overwhelming or uncontrollable, counseling can help. A therapist can teach strategies for regulation and uncover deeper issues, such as trauma or chronic stress, that may be contributing. Don’t hesitate to reach out to me for more information on how I may be able to help you.

Choosing Compassion Over Destruction

While none of us can control the violent actions of others, we can control how we manage our own emotions. Every time we choose to pause instead of lash out, to talk instead of attack, or to empathize instead of judge, we contribute to a culture of peace.

Compassion begins with us. By practicing self-awareness and healthier coping strategies, we not only protect our own well-being but also model better ways of handling frustration for our families, coworkers, and communities.

A Final Word of Hope

The tragedies in the news can make the world feel like an angry, unsafe place. But remember, anger doesn’t have to end in violence. It can also be transformed into action, advocacy, or personal growth. By learning to regulate our own emotions, we not only safeguard ourselves but also create ripples of calm in a world that desperately needs it.

If you find yourself struggling to manage anger or fear, you don’t have to face it alone. Reaching out for help is not a sign of weakness, it’s a step toward healing and building a healthier future for yourself and those around you.