At times in my life, I experienced situations when I felt stuck in my anger and struggled to gain control over it. I learned that the longer we hold on to anger, the harder it can be to let go. Using journaling as therapy can help overcome toxic anger and redirect it into something positive.
When you have lost your temper and allowed it to rule you, you might find it helpful to write about how you were feeling and what you were thinking about before the incident as best as you can remember. Then write about what happened and how you responded. Jot down a prayer asking God for his wisdom and forgiveness. It is particularly helpful to find a Scripture verse that speaks to you, such as “Fools vent their anger, but the wise quietly hold it back” (Proverbs 29:11 NLT).
3 Helpful Tips to Overcome Toxic Anger
Anger is a powerful, God-given emotion. And just as God gets angry but does not sin (see Exodus 34:6), we want to accept our anger and control it rather than unleashing it on others. We never want toxic anger to become destructive and damage our relationships.
Here, several journaling prompts will help you work toward overcoming negative feelings of anger:
- What role does anger play in your life? Describe how it is a help or a hindrance.
- Identify some of the destructive styles of anger you have used in the past when responding to difficult situations. Write down the last time you responded that way and why.
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- aggressive action
- critical words
- vengeful behavior
- sarcastic remarks
- withdrawing communication
- withholding something
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- List two things you will do this week to help ease your frustrations and fury. For example, you might want to memorize Scripture verses, take a brisk walk, clean out a closet, or work out.
Seeking the Support of Others
When toxic anger has had a devastating effect on our lives or we lose our temper frequently, thinking of journaling as therapy may not be enough. We may need the help of a professional counselor. With professional support, we can find help in controlling our rage, giving ourselves permission to admit and express our anger, or learning new ways to deal with it.
Warmly,
Georgia Shaffer
P.S. Today’s content was adapted from Taking Out Your Emotional Trash. If you’d like to read more, you can purchase your copy of the book here.
Or if you prefer to work with a coach as you work to overcome difficult habits, you can find out more information at www.GeorgiaShaffer.com/coaching/
Scripture:
The Lord passed before him and proclaimed, “The Lord, the Lord, a God merciful and gracious, slow to anger, and abounding in steadfast love and faithfulness, (Exodus 34:6, ESV).
