I Have PTSD; Is There Any Way I Can Stop Anger From Bubbling Up ?

September 7, 2023

We all experience feelings of anger at times in our lives; whether it’s frustration from not being able to run a mile under 6 minutes or the annoyance from being delayed at by a train running late. According to advice from neuropsychologists, the best way of treating these emotions is to acknowledge them and then forget them.

Yes the train is running late, is this something I can control? No. So rather than pace up and down and shout at a train station member of staff, why not find somewhere to chill and distract myself. The train will get here in time and I will get to where I want to be, albeit later than expected, although trains seem to be able to make up time quite well these days especially if they have to give you compensation if the delay in longer than 30 minutes !

If you have PTSD, you may experience prolonged feelings of negative emotions, leaving you feeling permanently on edge, easily provoked and tense. You no longer feel yourself and you are isolating yourself from others. It is really important to consult with a therapist or trained counsellor who specializes in PTSD to develop a personalized plan for your situation. Please check that you consult with someone that has experience in this sector. You don’t want someone who has done an online course for 25 hours.

Here are some strategies that may help while you find a counsellor and in between sessions:

 

  1. Practice relaxation techniques: Engage in activities that promote relaxation and stress reduction. Deep breathing exercises, progressive muscle relaxation, mindfulness meditation, or yoga can help calm your mind and body.
  2. Develop a safety plan: Identify triggers or situations that may lead to anger or flashbacks. Create a plan in advance to help you cope with these situations, such as removing yourself from the environment or using grounding techniques like focusing on your senses. Don’t hurt others when you’re feeling in this way; if necessary leave the room or location.
  3. Engage in physical activity: Regular exercise can be beneficial for managing anger and reducing symptoms of PTSD. Find an activity you enjoy, whether it’s going to the gym or practicing martial arts, as the chemicals released in your body will help you feel better.
  4. Build a support system: Surround yourself with supportive people who understand your experiences or can empathize with your struggles. Connect with friends, family, or support groups for individuals with PTSD. Sharing your feelings and experiences can be cathartic and provide you with a sense of validation and understanding. We hope that you can do this on our site, whether in the general forum or in one to one with others.
  5. Educate yourself: If you feel that learning more about PTSD and anger management technique will help you, there are quite a few good podcasters on Utube. People have commented to me that above all, recognising things about themselves leads to better understanding the nature of your symptoms.
  6. Engage in self-care: When you feel in need, engage in self-care activities that promote relaxation and emotional well-being. If it makes you feel good, then it will help.
  7. Avoid over indulging in substances such as alcohol or drugs: They can potentially worsen your mental health and interfere with your recovery process. Drugs such as cocaine and amphetamines turn on certain systems in your brain that help in the pursuit of goals – hence they give you that “high”. Alcohol will also cause atrophy in certain parts of the brain because neurons will be permanently damaged.
  8. Don’t compare yourself to others: We are all on our own path and it really does not help to use others as a barometer. You may not be able to bench press the same weight as the guy before you in the gym; does it really matter today? Why do you feel you need to bench press the same at the moment? By all means use it as something you would like to achieve in the future, so more of a personal goal rather than a challenge.

Remember, these suggestions are not a substitute for professional help.

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