Ways to manage anger related to being childless not by choice

Anger is a part of grief. It is healthy to acknowledge your anger. The stages of grief include anger. You can be thankful for what you have while also feeling anger about what you desperately want but won’t have. It is even ok not to feel thankful for much, it is just important not to stay stuck in anger. There is a meaningful, fulfilling, and fun life out there for you. Here are some tips to help-manage or cope with your anger in a healthy manner.

• Supports- Seek out a support person whom you feel comfortable sharing feelings related to childlessness. This can be a friend (if you feel seen by this person), therapist, coach, or support group. There are also online groups that you may find helpful.

• Journal- Write it out. Get it out. Your writing does not have to be profound, coherent, or polite. Journaling can help us express ourselves, especially if we aren’t sure how to do so or don’t feel comfortable doing so verbally. Expressing feelings related to being childless not by choice can be difficult to put into words. Journaling can help you release those feelings and may also help provide some clarity regarding your feelings.

• Exercise- Exercise can release tension buildup. Internalized anger impacts you emotionally and physically. It can be the fuel that feeds negative thoughts. Exercise can help not only release tension but it can also help you feel stronger and more confident.

• Grounding Techniques- When you notice your thoughts drifting into scenarios that lead to distress or anger the use of grounding techniques can be helpful. One I typically start off sharing with clients is the 5, 4, 3, 2, 1 technique. You intentionally notice 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, and 1 thing you taste. Focusing on these elements will bring your thoughts back into the present.

What are some ways that help you manage anger related to being childless not by choice?