Tacoma Christian Counseling Logo

  • ServicesRead about the expertise available
    • Individual ServicesAddress your personal concerns confidentially
      • ADHD
      • Aging and Geriatric Issues
      • Anger Management
      • Anxiety
      • Autism Spectrum Disorder
      • Bipolar Disorder
      • Chemical Dependency
      • Counseling for Children
      • Counseling for Teens
      • Codependency
      • Depression
      • Eating Disorders
      • EMDR
      • Grief and Loss Counseling
      • Individual Counseling
      • Infidelity and Affairs
      • Lifespan Integration Therapy
      • Men’s Issues
      • OCD
      • Pornography Addiction
      • Personal Development
      • Psychological Testing
      • Relationship Issues
      • Sexual Abuse
      • Sexual Addiction
      • Spiritual Development
      • Trauma
      • Weight Loss
      • Women’s Issues
    • Christian Couples CounselingWork through challenges together
      • Couples Counseling
      • Premarital Counseling
      • Marriage Counseling
    • Family CounselingEstablish the peaceful home you desire
      • Couples Counseling
      • Counseling for Teens
      • Counseling for Children
      • Family Counseling
    • Group CounselingBenefit from the support of others
      • Men’s Sexual Addiction Recovery
        Group
      • All Counseling Groups
    • Online Counseling
    • Anxiety
    • Depression
    • Sexual Addiction
    • Marriage Counseling
  • LocationsWe have offices at various locations
    • Bellevue Office FrontBellevue
    • Bothell Office Front EntranceBothell
    • Edmonds Christian CounselingEdmonds
    • Everett Office Front EntranceEverett
    • Federal Way 2Federal Way
    • HansvilleHansville
    •  1Kent
    • Kirkland Christian CounselingKirkland
    • Lacey 2Lacey
    • Mill Creek Office Waiting RoomMill Creek
    •  1Monroe
    • Oak Harbor OutsideOak Harbor
    • Poulsbo
    • Puyallup Christian CounselingPuyallup
    • Redmond OfficeRedmond
    • Seattle Downtown Christian CounselingSeattle Downtown
    • Seattle Greenlake 1Seattle Greenlake
    • Silverdale Office FrontSilverdale
    • Tacoma Office FrontTacoma
    •  1Vancouver
    •  1Online Counseling
  • CounselorsFind out more about our counselors
  • CareersJoin our team of Christian Counselors
  • (253) 777-1997Please give us a call, we are here to help
header-image

6 Healthy Ways to Say I Am Angry

Tacoma Christian Counseling
https://tacomachristiancounseling.com/wp-content/uploads/2023/06/6-healthy-ways-to-say-i-am-angry.jpg 1920 1280
https://tacomachristiancounseling.com/wp-content/uploads/2015/07/Mount-Rainier.jpg
https://tacomachristiancounseling.com/wp-content/uploads/2015/08/Tacoma-Christian-Counseling-Logo-Fill-Stacked.jpg
621 Pacific Ave, Suite 302
TACOMA, WA 98402
United States
621 Pacific Ave, Suite 302
TACOMA, WA 98402
United States
Photo of Robin D. Webb

Robin D. Webb

Jun
2023
22

6 Healthy Ways to Say I Am Angry

Robin D. Webb

Anger ManagementIndividual CounselingMen's IssuesWomen's Issues
6 Healthy Ways to Say I Am Angry 1Whether you have grown up in a family that handles emotions well or not, many people have experienced trauma of some kind in their lives. Experiencing a traumatic event could have taken place at any point or developmental stage in an individual’s life, stemming from childhood up to a later stage in life.

There could be a toxic workplace, perhaps, or even just an unhealthy friendship; there are individuals that have or are currently experiencing emotional challenges. At times, it can be difficult to know how to express certain emotions correctly, particularly an aggressive emotion such as anger.

Whenever you need to be able to express, “I am angry,” but you are not certain of how to do so, here are some ideas:

Like us if you are enjoying this content.

1. Re-direct your thinking or shift focus toward another activity.

When we experience a strong emotion such as anger, all that we can think about at the time is how angry we are and what caused the anger. Oftentimes, those thoughts are replayed over and over again until the anger escalates. Even talking about the incident which caused the anger could possibly re-fuel the angry emotions.

However, there are a variety of ways that a person can regulate his or her emotions and thought processes and they are as follows:.

Watch a funny movie, read a book you love, engage in physical activity such as going for a walk, or listen to music.

Finding a way to help your mind shift into a different mode is the goal. That could be as simple as packing your lunch for tomorrow, preparing the coffee maker for the morning, cooking for a loved one, or even taking a bath and getting into cozy pajamas. The key component here is to do something that requires intentional thought so that your brain has a chance to get onto a new track.

2. Say “I am angry” to your journal or your phone.

6 Healthy Ways to Say I Am Angry 3If your co-worker or a family member did something that you can’t quite get over, turn toward a healthy expression of your anger. You can e-mail yourself, write in a journal, or type how you feel into the Notes app on your phone.

The key here is to find an outlet that does not include screaming at the person that you are upset with. Set a time to express your anger in healthier ways and address any offense that’s necessary to address.

For example, state that you are angry and need to take a break from the discussion for about an hour, then either go into your bedroom or take a walk to process what the issue or challenge was. Ensure that you and your partner come back together within timeframe agreed and start conversation with possible ‘I Statements.’

In the heat of your anger, you will usually address your own emotions without examining how you feel. One of the best ways to explore those feelings is to write your anger out in some form. If you are a musician or a singer, this may be through song, but don’t send the recording to anyone.

3. Practice relaxation techniques such as breathing techniques, prayer, or meditation.

You may be a person of faith who chooses to turn to prayer, or you might enjoy a light stretching routine while you recite a familiar poem or verse in your mind. Another idea is to light a candle and allow a familiar scent to bring you comfort since the olfactory sense (our sense of smell) is tied to our memory center.

Some choose to bake when they are upset simply because it reminds them of happier, calmer times in life.

Although practicing a relaxation technique may not help you communicate the anger you have felt, it can give you a clearer mind to process and think about why you had gotten so angry in the first place. Understanding the root cause of your anger is a really helpful awareness tool that can prime your next steps.

4. Identify your triggers and examine the root causes of your anger.

6 Healthy Ways to Say I Am AngryNot every situation results in anger, especially if you come from an aggressive household or have had to deal with childhood trauma. Anger may have been the easiest emotion for you to express.

At times, we may need to process the emotion of anger and recognize that we had actually felt hurt, lonely, or left out or misunderstood. Perhaps it might be that the anger that we felt had come from an expectation we had that was not met, or from a feeling of not being able to trust another person.

Becoming aware of the root causes behind our anger can help us communicate with the other person what our needs or expectations are. One example is that if your roommate had invited her friends over, made a meal, and left the kitchen dirty (again), anger may rise up in you.

After calming down and exploring the root causes of your anger, you might realize that you had felt hurt and rejected by your roommate, because not only did she not invite you into the fun, but then she forgot to clean up the mess after the event as well.

In this case, your anger may be masking feelings of being left out. Decide upon a time to have a heart-to-heart discussion, then speak from the perspective of feeling left out and then as necessary, share with your roommate that those feelings resulted in anger.

5. Be accountable for your emotions, regardless of the outcome.

A willingness to explore the root causes of your anger is wonderful. Be willing to own your feelings. Even when your emotions seem illogical or out of place, accept responsibility for them.

One example is that you got stuck in traffic on the way home from school and your economics professor said that your project wasn’t complete. You must now spend the weekend working on the project if you want to get a good grade.

Another example is when you walk in the front door and discover that your little sister’s puppy has taken it upon himself to chew your sock into shreds, resulting in you lashing out at your sister.

Being willing to own your emotions, means recognizing that it is not your sister’s fault. Puppies chew things, and you had left your bedroom door open. The real issue of what you are upset about is the weekend of work that lay ahead of you, not your little sister’s puppy chewing up your socks.

Taking ownership of our emotions and being able to express our emotions in an appropriate manner is a healthy way of dealing with them.

6. Talk it over with a trusted counselor or friend.

6 Healthy Ways to Say I Am Angry 2Recognizing the source of your anger is important and learning how to express our emotions is just as important. However, it can help to reach out to a counselor on a regular basis as well.

One of the most important aspects of a person’s emotional wellness is taking proactive steps before excessive anger issues begin. Finding a counselor or a trusted friend who can be an active listener is important.

While having a friend who is willing to listen is wonderful, this can also place an unnecessary burden on your friendship. It may also mean that your friend is getting a one-sided view of you as a friend. So take the steps necessary to find a counselor near you. Call one of our offices to talk about how to find a counselor that will be able to guide you through everyday life situations that sparks anger.

Saying, “I am angry” is not easy. As humans, at times we tend to let our emotions get the best of us. So, acquiring some tools and techniques that we could put into practice or apply to life situations or circumstances, helps to maintain our emotional and mental wellness. Contact our office today to schedule an appointment with me or one of the other counselors in the online counselor directory.

Photos:
“Yelling into the Phone”, Courtesy of Alexandra Mirghes, Unsplash.com, CC0 License; “Standing in the Field”, Courtesy of Lachlan Dempsey, Unsplash.com, CC0 License; “Protest”, Courtesy of Sushil Nash, Unsplash.com, CC0 License; “Silhouette”, Courtesy of Colton Sturgeon, Unsplash.com, CC0 License

DISCLAIMER: THIS ARTICLE DOES NOT PROVIDE MEDICAL ADVICE

The information, including but not limited to, text, graphics, images and other material contained on this article are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Please contact one of our counselors for further information.

  • Share on Facebook
  • Tweet it
  • ↑ Back to top
Photo of Robin D. Webb
Schedule with Robin D.
  • Appointment Info

  • Your Info

  • This field is for validation purposes and should be left unchanged.

Robin D. Webb

Licensed Mental Health Counselor Associate
(253) 236-3282 robinw@tacomachristiancounseling.com

As a Licensed Mental Health Counselor Associate (LMHCA), I have over 20 years of extensive clinical experience working with patients from young adults to elderly from a variety of socio-economic backgrounds. I offer counseling for a wide range of mental health challenges including anxiety, depression, bipolar disorder, relationship issues, grief and loss, abandonment, and much more. It would be my honor to partner with you as you work toward spiritual and emotional healing and wholeness while drawing strength and guidance through faith in Christ, the Word of God, personal testimonies, and proven therapeutic techniques. Read more articles by Robin D. »

Other articles that might interest you...

Why am I Angry, and How Do I Make it Stop? 2
Photo of Bailey Walters

Bailey Walters

Why am I Angry, and How Do I Make it ...

If you are someone who struggles with anger, you may wake up each day with the best intentions to remain...

continue reading »
I am Angry at My Kids: What Do I Do?
Photo of Lisa Coleman

Lisa Coleman

I am Angry at My Kids: What Do I Do?

Relationships require constant work, and the work of love is never really over. This is never truer than when it...

continue reading »
4 Signs of Anger Issues and Ways to Find Healing
Tacoma Christian Counseling

4 Signs of Anger Issues and Ways to ...

Our complex emotional makeup makes us human beings both fascinating and surprising. Sometimes we surprise even ourselves with how we...

continue reading »

About Robin D.

Photo of Robin D. Webb

Robin D. Webb, MA, CCC, MHP, LMHCA

Licensed Mental Health Counselor Associate

As a Licensed Mental Health Counselor Associate (LMHCA), I have over 20 years of extensive clinical experience working with patients from young adults to elderly from a variety of socio-economic backgrounds. I offer counseling for a wide range of mental health challenges including anxiety, depression, bipolar disorder, relationship issues, grief and loss, abandonment, and much more. It would be my honor to partner with you as you work toward spiritual and emotional healing and wholeness while drawing strength and guidance through faith in Christ, the Word of God, personal testimonies, and proven therapeutic techniques. View Robin D.'s Profile

Recent articles by Robin D.

  • Apr 30 · Coping with Grief: 7 Ways to Handle Mourning Well
  • Feb 28 · 6 Relaxation Techniques for Anxiety
  • Jan 21 · Unusual Ways to Improve Mental Health
See all articles by Robin D. »

Related Services

  • Anger Management
  • Individual Counseling
  • Men's Issues
  • Women's Issues

Robin D.'s Office Locations

  • Photo of the Puyallup office

    Puyallup

    Washington

    General Office Number

    (253) 200-5787
    1420 S Meridian, Suite C Puyallup, WA 98371

    View Office Details
  • Photo of the Online (WA only) office

    Online (WA only)

    General Office Number

    (206) 388-3929
    ,  

    View Office Details
Tacoma Christian Counseling Logo
Tacoma Christian Counseling
Professional help with faith-based values
We are an association of professional, independently licensed Christian counselors experienced in helping people of all ages find healing for a wide variety of issues.
© 2025 Tacoma Christian Counseling. All rights reserved.
621 Pacific Ave,, Tacoma, WA 98402. Tel (253) 777-1997.
Facebook Twitter Online Counseling About Us Privacy Policy Terms of Use Feel free to contact us!
We are open for business. In person and online counseling are available now.