What to do if emotions are out of control? How to stabilize your psycho-emotional state? These are the questions that come face to face with the war and have begun to ask themselves more and more often.

causes of aggression pdf

Understanding Aggression

Anger, pain, hatred – all this overwhelms many people now. These are very strong emotions that sometimes overwhelm us, so we begin to get angry at everyone who, as they say, falls under our arms. And most often our children and the most dear people get there.

And here it is very important to ask the question: “Who am I really angry at?”. When we understand who we are really angry with, it helps not to break out on loved ones, but to direct our rage in another direction. Then you need to understand whether we can direct our anger to the cause of its occurrence and overcome this cause, or we should simply redirect it so as not to harm ourselves or people.

Healthy Ways to Channel Aggression

You can control anger in the following ways:

  • Transform into action. In today’s realities, this can be volunteering. Then you actively act and help resolve the situation, you feel useful. Either caring for loved ones at home or any other activity that makes you feel involved and absorbs your attention.
  • If possible, shout loudly. Alternatively, you can sing along loudly to a song that matches your emotional state.
  • Beat a pillow, tear paper, and break some dishes. If you are very angry, it is better to beat the dishes than to take it out on the children. Before that, it is better to warn them that it will be noisy in the kitchen so that they are not scared.
  • Any physical dynamic exercises. If possible, it would be great to run. (If it’s safe in your area!)

Healthy Ways to Channel Aggression

Finding Resources for Help

There is such a thing as “productive despair”. This is a state where you take energy from pain and direct it to overcome the problem that caused this pain or the consequences. And you do it with inspiration, heroically, beautifully, strongly… In this state, you get a lot of resources, ideas, and the feeling that you can do a lot.

The resource can be taken from humor. Laughter helps a lot to relax. Allow yourself to laugh at memes, jokes, and all the funny things that now accompany life during the war.

Allow yourself to be happy, and take care of yourself. You can get a manicure, take a bath, watch a movie… All this is possible if you are now safe or relatively safe. Believe me, for people who are now really deprived of such an opportunity, it does not matter what you do, so allow yourself to rest. This will save your mental state and allow you to really help others or your own family in a normal state.

Finding Aggression Resources for Help

A gratitude journal can provide a resource. If you have a habit of writing a gratitude journal, then don’t stop and keep doing it. If there is no such habit, then it is time to introduce it. Writing daily thanks will help you remember that all is not lost and that there is much to be thankful for. Let me remind you that gratitude should always be written in a positive way. For example, not “Thank you for not dying”, but “Thank you for being alive and well.”

You can also use meditation and deep breathing to help you relax.

Sometimes, in order to get more resources, you can imagine that you are the main character of a blockbuster, so you will enchantingly and heroically defeat everything that happens in life.

Interesting on the topic Apathy: Definition, Causes, Symptoms & Treatment

The main thing for each of us is to understand that the war will end with our victory. And the only thing that is needed from us is to endure with love in our hearts for ourselves, for our children, and for our country!


What is the best way to manage aggression?

  • There is no one-size-fits-all solution to managing aggression, as everyone’s situation and needs are different. However, some healthy ways to channel aggression include physical exercise, meditation, art therapy, volunteering, and social activism.

When should I seek professional help for managing aggression?

  • If your aggression is causing harm to yourself or others, or you are unable to control it despite your best efforts, seeking professional help from a therapist, psychologist, or psychiatrist is recommended. They can help you identify the underlying causes of your aggression and develop coping strategies.

Can support groups be helpful for managing aggression?

  • Yes, joining a support group for anger management or aggression can be a helpful way to connect with others who share your struggles and learn from their experiences. These groups can provide a safe and non-judgmental space to express yourself, receive feedback, and practice new skills.

Is it possible to manage aggression without medication?

  • Yes, medication is not always necessary for managing aggression, especially if it is not severe or chronic. However, in some cases, medication may be prescribed by a doctor to help manage underlying mental health conditions that contribute to aggression.

How can I know which method of managing aggression is right for me?

  • It is essential to experiment with different methods of managing aggression and see what works best for you. You may need to try different approaches and combine them until you find a sustainable and effective solution. It is also helpful to consult with a professional or trusted friend or family member for guidance and support.