There's a question almost nobody says out loud: why do I end up yelling at the people I love the most?

In this episode we talk about anger without guilt and without moralizing. You'll learn to read your own "anger traffic light" before you hit red, the PAUSE technique for regulating in five steps, and the difference — almost always told wrong — between discharging the body and ruminating on the offense.

We also talk about something rarely discussed: what happens when someone lives somewhere their anger has nowhere to go.

Getting angry doesn't make you a bad person. Anger is an alarm, not a defect.

Links:

• Full article: https://armoniaemocional.com/how-to-control-anger/

• Online psychotherapy with Armonía Emocional: https://armoniaemocional.com/psicoterapia/

Support resources:

• United States — National Domestic Violence Hotline: 1-800-799-7233 (1-800-799-SAFE). Text START to 88788. Available 24/7: https://www.thehotline.org/

• If you're listening from another country, look up the domestic violence helpline where you live.

Studies cited:

• Kjærvik, S. & Bushman, B. (2024). Meta-analytic review of 154 studies on anger management activities. Clinical Psychology Review. Summary: https://news.osu.edu/breathe-dont-vent-turning-down-the-heat-is-key-to-managing-anger/

• Bushman, B. (2002). Does Venting Anger Feed or Extinguish the Flame? Personality and Social Psychology Bulletin. https://journals.sagepub.com/doi/10.1177/0146167202289002

• American Psychological Association. Strategies for controlling your anger. https://www.apa.org/topics/anger/strategies-controlling