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Anger
You feel a burning, intense energy rising up inside you that demands to be heard. Anger shows up when your boundaries are crossed, something feels unfair, or you're hurt and your body's defense system kicks in. It's not a 'bad' emotion — it's a signal that something needs to change.
What does anger feel like in your body?
- •Heat rising in your face and chest
- •Clenched jaw, fists, or tense muscles
- •Heart pounding harder and faster
- •A surge of energy that makes you want to act immediately
Common triggers
- •Someone disrespecting you or crossing a boundary
- •Feeling unheard or dismissed
- •Witnessing injustice or unfairness
- •Being lied to or manipulated
Journaling prompts for when you feel anger
- What boundary is your anger trying to protect right now?
- Is there a deeper emotion hiding underneath your anger — like hurt, fear, or sadness?
- What would a healthy expression of this anger look like?
Healthy ways to cope with anger
1. Move your body — exercise, punch a pillow, go for an intense walk
2. Give yourself a 10-minute cooldown before responding to whatever triggered you
3. Write an angry letter you'll never send to get the words out of your system
Related emotions
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