Antidepressants for anger?
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2) once you verbalize the source of your anger, scan your body for the most relaxed place, (this sounds weird but it works by relaxing your nervous system) wiggle it and try to send the relaxed sensation to the parts of your body that are feeling tense, breath in for 4 hold for 4 out for 4 hold for 4 repeat until you feel a bit better, then say “can we address the source of my anger together?” This helps open the line for communication. Remember if the source is a trigger it’s your responsibility to address that, if it’s your needs/ boundaries/ overstimulation yall can coregulate together. If you escalate at any point once he removes himself do the rest of the process alone, regulating and identifying your feelings without the expectation that he will help. Then formulate a genuine apology, “I’m sorry for doing____, I was wrong and accept responsibility. Then ask if yall can address your anger at later time together.
@Anora has amazing info! I just also want to add in addition to that you can talk/pray to God about this. I had the same things happen to me with anger, and I just felt like for so long, I wanted peace. I realize the calmest, happiest, and most peaceful people I knew were religious. Then I started exploring going to church. That was 6 months ago and I definitely have more peace. One super helpful practice I learned was to thank God for everything all day long from the minute you wake up until you fall asleep as often as you can remember. A safe, warm bed to sleep in, your family, food to eat, clothes that keep you warm everything that's good in your life. This positive thinking changed my whole view on things and I started to lighten up on my husband and others. I have also learned this is a taught method in therapy. Give it a try! I can also pray for you if you would like, you could message me your first name and I will pray that you can feel at ease with your anger.
1) Talk to your partner, lay out your plan, tell them you don’t want to blow your lid, you are trying to learn coping strategies but they take time to employ, & describe them to him so he knows what to expect. & that if you start escalating to name calling he should set a temporary boundary between you and give you some alone time to self regulate before u apologize. First when you are angry notice where & how it shows up in your body physically: clenched jaw, scrunched face, clenched fists, tight chest, etc? Then once you can identify this is what angry feels like, say “I am angry” then you gotta try to find the source of your anger: are you feeling triggered, do you feel like your needs are not being met, do you feel like your boundaries are being ignored, are you overstimulated/overwhelmed, are you feeling jealousy, are you in a miscommunication w/ someone, do you need help but are unable to access it? Then say “I am angry bc I feel like____”