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Updated: October 21, 2021

5 Healthy Ways To Cope With Anger Or Frustration

Many people in recovery have trouble regulating their emotions. After all, we live in a world that has a lot of natural ups and downs. As a result, life can be upsetting, frustrating and leave you feeling like you can’t cope. But those are just feelings! In recovery, you learn to live with your feelings and healthily express them.

Anger is a normal human emotion. You’re allowed to feel it. What you don’t have a right to do is hurt others because you feel angry. You don’t have a right to drive aggressively or mistreat your spouse.

If you’re angry, you don’t have to act out in anger.

5 Ways to Cope With Anger

Instead of freaking out when you’re angry, give yourself a minute. Coping skills don’t just naturally appear overnight; they must be practiced. By stepping away from a situation when you’re angry, you give yourself time to react.

Take a deep breath, then try one of the following:

  1. Go for a walk and practice mindfulness. Mindfulness is a type of meditation that can help calm anxiety, relax stress, and put you in a better mood. Youtube has a lot of videos you can check out or check your phone’s app store.
  2. Take a quick jog or bike. Getting moving can help calm your anger and fill your brain and body with the feel-good hormone, endorphins.
  3. Vent in a journal. If you don’t like to write, draw your feelings. These are private thoughts you don’t have to share with anyone. But once you’ve vented your emotions on paper, make a vow to leave them there for the rest of the day.
  4. If you’re in an argument, ask the other person to give you time to cool off. Then, sit down with your sponsor and plan what you’re going to say. Remember that each of you has the right to your own feelings. Try to look for solutions to the problem, not get “revenge.”
  5. Accept that sometimes you’re going to be angry. Sometimes life isn’t fair. Working on acceptance is a part of recovery; not everything will go your way all of the time. Talk to your sponsor about acceptance. Learn and practice the serenity prayer. And if things get complicated, take yourself to a 12-step meeting. There are plenty of people to reach out to and learn from there!

Consider Sober Housing

If you or somebody you love are looking for structured, compassionate aftercare, we’re here to help. Our community offers independence as well as structured therapy. Learn more about what we have to offer by calling us at 760-216-2077.


If you or a loved one is looking for a safe and sober home in North County San Diego, call 760-216-2077. One of our caring members is ready to answer all of your questions.

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