What are Anger Management Techniques for People With Depression?

People who suffer from depression often have trouble sleeping or staying awake. They experience a decline in excitement over previously enjoyed activities. They'll feel sad and not know why. These symptoms can lead to frustration and anger. Depression sufferers can adopt techniques for managing their anger while they receive treatment for their other symptoms.

Exercise

• Taking care of your mind can sometimes involve taking care of your body. Daily vigorous exercise increases your heart rate and provides a dose of serotonin to be released from your brain. Serotonin is a chemical that provides a "happy" response. Aerobic exercise serves as a minor antidepressant for you mind. At the same time, throwing yourself into a workout provides a healthful outlet for aggression. When you find your anger level starting to increase, put your shoes on and go for a brisk walk. This action alone can alleviate symptoms of depression and relieve tension that causes anger.

Keep a Journal

• Sometimes feelings of depression can cause you to feel frustrated when others don't understand what it is that is bothering you. You might hear friends or relatives telling you to "relax" or "Just get over it." These solutions provide little solace. When the brain is suffering from a chemical imbalance, it can feel impossible to switch feelings on and off. This lack of understanding might lead to feelings of anger as well. When you get to the point where you are not feeling understood and are angry, try writing about it in a journal. Jot down what happened, how you feel and why. Often just getting the words out, whether a solution is provided or not, helps alleviate the direct resentment and irritation of the moment.

Give Yourself a Time-out

• When a child throws a temper tantrum, he is displaying his anger in an obvious way. Many parents use a time-out to end a tantrum. Putting a child in time-out means taking him out of the situation and placing him in a quiet spot where he can think about his actions. This technique can work for an adult too. If you feel you are starting to act out of anger, pull yourself out of the situation and sit in a quiet place for a while. Think about what has happened and what might be a more appropriate way of dealing with it than getting angry. Many times, taking a moment to think before you act can make all the difference in the world.