Misconceptions of Anger

Anger is often perceived as an inappropriate or negative emotion. However, it is a valid and healthy emotional response that serves an important function—it signals when something feels unfair, unsafe, or otherwise not okay. The difficulty with anger lies not in the emotion itself, but in the behaviours that can arise from it. When people suggest that anger is unacceptable, they are usually referring to expressions of anger such as verbal outbursts that intimidate others or physical actions that cause harm. These are the behaviours that require regulation or transformation.

Healthy expressions of anger might include removing yourself from the situation to scream into a pillow, practicing deep breathing, engaging in vigorous physical activity such as running, martial arts (e.g., using a punching bag or practicing katas), yoga, stretching, journaling, creative expression (e.g., art), changing your environment, or using cold-based techniques such as applying an ice pack or immersing your face in ice water. These strategies support emotional regulation and help calm the nervous system. It is important to note that effective strategies vary between individuals. The key principle is to ensure that, while processing anger, we do not cause harm to others or create a sense of feeling unsafe.

Author

Dr Danielle Cannon

Psychologist at Mindset Health Hub

BPsychSc, BAHons (Psych), MMentHealth (Prac), PhD, MProf (Psych)