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flamingswordAnger as a feeling is difficult for some to express, and for others to express in a reasonable and proportionate way. Some people grew up in families where anger was associated with fear and violence, and have reactions to their own anger that are fearful or violent. Many people have internalized ideas like "anger is always bad" or "anger always leads to violence". For others, anger is the only tool they know or feel allowed to use. It is common for people who grew up in families where feelings were treated as weakness to have developed a tough front, and even to have internalized this toughness as an emotional numbness and lack of agency towards their own feelings. All these kinds of anger are valid expressions, even the varying degrees of them, and to get better with the overwhelming feelings we need to get better at recognizing their smaller roots. Anger is a normal human emotion, that we must take ownership of in order to take control of.
Mental feelings that become anger:
Annoyed Agitated Aggravated Bitter Contempt Cynical Disdain Disgruntled Disturbed Edgy Exasperated Frustrated Furious Grouchy Hostile Impatient Irritated Irate Moody On edge Outraged Pissed Resentful Upset Vindictive Bored Confused Distant Isolated Resistant Fearful Rejected Disrespected Embarrassed Ashamed Humiliated Inhibited Mortified Self-conscious Useless Weak Worthless Helpless Impotent Trapped Cranky Overstimulated Exhausted Frazzled Overwhelm Rattled Rejecting Restless Shaken Weary Worn out Dissatisfied Disturbed Grouchy Hesitant Inhibited Perplexed Questioning Reluctant Shocked Skeptical Suspicious
Body sensation that can be associated with anger:
Achy Blocked Breathless Bruised Burning Buzzing Clammy Clenched Cold Constricted Contained Contracted Dizzy Drained Dull Electric Empty Frozen Full Hard Heavy Hollow Hot Icy Itchy Jumpy Knotted Nauseous Numb Pain Pounding Prickly Pulsing Queasy Radiating Rigid Shaky Shivery Sore Spacey Stiff Suffocated Sweaty Tense Throbbing Tight Tingling Trembly Twitchy Vibrating Warm Wobbly Wooden
Pick 5 mental feelings and a body sensation that goes with it that are common for how you experience anger. It is okay if you recognize more or less than that arbitrary number, but try to shoot for five if you can.
1.
2.
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4.
5.
Mental feelings that become anger:
Annoyed Agitated Aggravated Bitter Contempt Cynical Disdain Disgruntled Disturbed Edgy Exasperated Frustrated Furious Grouchy Hostile Impatient Irritated Irate Moody On edge Outraged Pissed Resentful Upset Vindictive Bored Confused Distant Isolated Resistant Fearful Rejected Disrespected Embarrassed Ashamed Humiliated Inhibited Mortified Self-conscious Useless Weak Worthless Helpless Impotent Trapped Cranky Overstimulated Exhausted Frazzled Overwhelm Rattled Rejecting Restless Shaken Weary Worn out Dissatisfied Disturbed Grouchy Hesitant Inhibited Perplexed Questioning Reluctant Shocked Skeptical Suspicious
Body sensation that can be associated with anger:
Achy Blocked Breathless Bruised Burning Buzzing Clammy Clenched Cold Constricted Contained Contracted Dizzy Drained Dull Electric Empty Frozen Full Hard Heavy Hollow Hot Icy Itchy Jumpy Knotted Nauseous Numb Pain Pounding Prickly Pulsing Queasy Radiating Rigid Shaky Shivery Sore Spacey Stiff Suffocated Sweaty Tense Throbbing Tight Tingling Trembly Twitchy Vibrating Warm Wobbly Wooden
Pick 5 mental feelings and a body sensation that goes with it that are common for how you experience anger. It is okay if you recognize more or less than that arbitrary number, but try to shoot for five if you can.
1.
2.
3.
4.
5.