How to Manage Depression and Anger: 5 Practical Tips

You may carry a lot of anger from what someone did to you, how you expected life to turn out, or the loss of a loved one. Grief, loss, trauma, abuse, or betrayal are only a few of the triggers for anger. They are also triggers for depression. Depression and anger often coexist.

Depression and Anger Management Tips

Since you can struggle with depression and anger, you need to learn how to manage both conditions. Some of the suggestions below work on both conditions, and you can make them part of your daily routine to minimize symptoms.

Recognize triggers If you know your triggers, you can find ways to manage or minimize their effects on you. Identify the ones that worsen your depression and anger symptoms.

For example, if you are taking college classes online and are behind this term, leading you to feel sad or angry with thoughts of not being able to keep up, speak to the school’s guidance counselor.

Being behind in class may trigger negative thoughts that you can’t live up to expectations. Perhaps you can drop a class to retake it later or check your other responsibilities to see what you can delete or delegate for now.

Practice deep breathing Deep breathing triggers the parasympathetic nervous system. It helps to lower your heart rate and blood pressure, forcing oxygen into the bloodstream via oxygenated cells.

When you feel depressed or can feel anger building, step away and inhale through your nose, filling your lungs to capacity. Hold for a few seconds, then slowly exhale through your mouth. Repeat as necessary until you feel calmer.

Look to relaxation techniques Depression and anger respond well to relaxation techniques, as these trigger the calming parasympathetic nervous system. Try progressive muscle relaxation by tensing and releasing muscle groups.

This exercise allows you to feel the difference between a relaxed muscle and the tension you may be holding onto. After you have completed a round of exercises throughout the body, concentrate on any body parts that still feel tense.

Journal thoughts and emotions Allowing thoughts and emotions to race through your head unchecked causes not only depression but also anxiety. A constructive way to slow down these thoughts is through journaling.

Find a nice pen and notebook and jot down your thoughts and feelings. Try to do this daily. After a while, you may be able to identify negative thought patterns. You can also share your journal entries with a counselor to help break the patterns and change behaviors.

Practice anger management The Bible tells us that we can be angry (it is a natural emotion), but not sin in anger. Seek help if you have trouble controlling your temper or lashing out at others. Learn to take a “time out” when you need to and practice daily affirmations.

You can manage depression and anger with Christian counseling, combining psychology with faith-based principles to treat your physical, emotional, mental, and spiritual health.

Getting Help

Help for depression and anger is only a click or call away. Our office representatives would love to help connect you to a Christian counselor who will assess your symptoms and create a care plan with you.

You can manage depression and anger with evidence-based psychology and Christian principles. Contact us today to get started.