[Fuzzybear]

How do you ''deal'' with rage, aside from meds?

For anyone who does not know, my allergic reaction to meds, seroquel etc, is so severe that oral steroids have been prescribed. I have not taken those.

Thank you

[Soupe du jour]

Hi Fuzzybear. I hope you don't mind me answering, but I can very much relate to dealing with rageful periods in my bipolar illness.

Beyond meds, some coping skills do help me a lot. I rejected them, initially, but with practice have recognized their value. DBT skills are especially helpful for this. I use the following:

* Refocusing my attention ("Turn the mind") - Sometimes I have to push myself to work on a project (or do something else) that requires special or even hyperfocus. Cooking/baking is one of my go-tos. Writing on other topics than what the anger is about also helps me. Or even simply forcing myself to be mindful of something more positive (listen to bird songs outside).

* Physical activity - This helps me refocus and/or works as a tension reliever. "Walk out" or "dance out" the anger.

* List positives - Maybe not relating to what is angering me, but something better. For example, I have/do "these many good things". List.

Then there is problem solving, which is a DBT skill and common CBT skill, in the form of challenging cognitive distortions. How bad is "it" really? Need it affect me long-term? How can I either fix or let the feeling/anger go (steps to do so)? Do I deserve for this to hurt me psychologically and physically? [Hint: The answer is no.]

[Fuzzybear]

Originally Posted by Soupe du jour

Hi Fuzzybear. I hope you don't mind me answering, but I can very much relate to dealing with rageful periods in my bipolar illness.

Beyond meds, some coping skills do help me a lot. I rejected them, initially, but with practice have recognized their value. DBT skills are especially helpful for this. I use the following:

* Refocusing my attention ("Turn the mind") - Sometimes I have to push myself to work on a project (or do something else) that requires special or even hyperfocus. Cooking/baking is one of my go-tos. Writing on other topics than what the anger is about also helps me. Or even simply forcing myself to be mindful of something more positive (listen to bird songs outside).

* Physical activity - This helps me refocus and/or works as a tension reliever. "Walk out" or "dance out" the anger.

* List positives - Maybe not relating to what is angering me, but something better. For example, I have/do "these many good things". List.

Then there is problem solving, which is a DBT skill and common CBT skill, in the form of challenging cognitive distortions. How bad is "it" really? Need it affect me long-term? How can I either fix or let the feeling/anger go (steps to do so)? Do I deserve for this to hurt me psychologically and physically? [Hint: The answer is no.]

Thanks Soupe du jour This is helpful!

[swimmingly]

I do breathing exercises. My favorite is four sided or box breathing. It's hard for me to focus on being angry when I'm counting something.



I really want to try to do meditation, but every time I try I get frustrated and give up.

Try the four sided breathing, Fuzzy. I love it.

[Fuzzybear]

Originally Posted by swimmingly

I do breathing exercises. My favorite is four sided or box breathing. It's hard for me to focus on being angry when I'm counting something.



I really want to try to do meditation, but every time I try I get frustrated and give up.

Try the four sided breathing, Fuzzy. I love it.

Thanks swimmingly, I just tried the four sided (box) breathing. I love it

[bpcyclist]

DBT, CBT, prayer, breathing for me.

[Fuzzybear]

Originally Posted by bpcyclist

DBT, CBT, prayer, breathing for me.

Thanks bpcyclist

[fern46]

Sometimes I just need to scream or throw something or hit something. A little bin of stuffed animals is a good choice to throw. Kicking a soccer ball. Hitting golf balls or baseballs at a batting cage can help. Punching a pillow. A punching bag is awesome and a good workout. You can tear paper into shreds. You can squeeze putty or playdoh. Sit in your car and scream. Scream into a pillow.

The techniques everyone gave are great as well. I just find that sometimes fighting it just stuffs it down. Letting it come up and out in a non-violent way is better for me. Breathing and other techniques help me more when I use them to calm after I let the rage flow for a bit.

[Fuzzybear]

Originally Posted by fern46

Sometimes I just need to scream or throw something or hit something. A little bin of stuffed animals is a good choice to throw. Kicking a soccer ball. Hitting golf balls or baseballs at a batting cage can help. Punching a pillow. A punching bag is awesome and a good workout. You can tear paper into shreds. You can squeeze putty or playdoh. Sit in your car and scream. Scream into a pillow.

The techniques everyone gave are great as well. I just find that sometimes fighting it just stuffs it down. Letting it come up and out in a non-violent way is better for me. Breathing and other techniques help me more when I use them to calm after I let the rage flow for a bit.

Thanks fern

[~Christina]

Fuzzy when I find the help for mine I will share it quickly with you.... Its exhausting isnt it ?

[Bipolarchic14]

Fuzzybear have you checked your blood pressure? It seems my rage may be caused by it.

Originally Posted by fern46

Sometimes I just need to scream or throw something or hit something. A little bin of stuffed animals is a good choice to throw. Kicking a soccer ball. Hitting golf balls or baseballs at a batting cage can help. Punching a pillow. A punching bag is awesome and a good workout. You can tear paper into shreds. You can squeeze putty or playdoh. Sit in your car and scream. Scream into a pillow.

The techniques everyone gave are great as well. I just find that sometimes fighting it just stuffs it down. Letting it come up and out in a non-violent way is better for me. Breathing and other techniques help me more when I use them to calm after I let the rage flow for a bit.

Yes, I find I have to let all that negative energy out when I have rages. I used to have a lot of physically violent outbursts as rage is probably my most prominent symptom, but now I just scream into pillows, rip up paper, and punch the mattress. Or at least I try to do those things instead of, well you know...