How to release anger and not react

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This topic contains 3 replies, has 4 voices, and was last updated by  Peter 2 months, 1 week ago.

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    Hi everyone,


    I’m really unsure of how to control myself. My partner and I are at a point in our relationship where everything we say to each other is hasty, hurtful or with attitude and fuelled by anger and frustration because there has been such a huge communication block for pretty much our whole relationship. We’ve been together for 8 years now have a 15 month old baby girl.


    I need to start by saying that I have hurt this guy immensely. He laid out on the table at the beginning of the relationship what he needed from me and I pretty much ripped all of those things and threw them back in his face. Not a conscious intention but maybe through negative subconscious programming. I don’t know, but later on I always regret what I’ve done and feel super guilty which I’ve held onto as well which has turned into resentment and anger.

    <p style=”text-align: left;”>My problem is that through the hurts that I have instilled on my partner he has reacted in ways that are hurtful to me too and without having compassion for him and understanding I just took on that reaction and those words and absorbed it. Then I reacted back. Angrily. Lately it’s been hard for me to hold back and I have sudden bursts of violence and rage where I physically attack him when he calls me names or insuates stuff like how I got f***ed here by someone else or I’ve worn clothes for someone else. (A big part of him believes I am cheating on him pretty much throughout our whole relationship) to which I caused that insecurity by hurting him. I tried to kill myself several times. He has had a hard life witnessed lots of death having been in a war torn country for 5 years, but starting with him finding his mother dead in her sleep at the age of 10. But regardless of how depressed I was I shouldn’t have made him witness that and have to cut me down from a rope. Which is why he believes if I could out him through that then why wouldn’t I cheat?</p>
    He tells me I’m selfish which I am when you take a step back and look at it from the outside. I’m hurting too and I just wanted him to see that also. He says all my pain is self inflicted which I guess it is. I have made a lot of wrong decisions like cheating in my last relationship and lying. Which is what he thinks I’m doing to him now but I’m not. I truly want to be with this man wholesomely and with pure love and joy but I have so much emotional baggage that’s weighing me down and it keeps building more and more when we fight. It stops me from feel love and compassion which is what I’m asking to what I can do to let go of the negative destructive emotions.


    We mostly fight about how he thinks or in his words “knows” and “feels” that I’m cheating on him. I know a lot of you would say to let go of the relationship but that’s not an option to me I want to make this better. I just don’t know how to not react the way I do when he gets in his head those ideas. It’s not like that all the time jut majority of time is wasted on this same thing. Broken trust, insecurity.


    And in a way I’m really just sick of hearing how I’ve done so many things wrong constantly. I just want us to be able to move on together and let go, let love in. It seems the more fixated I become on trying to get to the bottom of this issue and struggle the farther I get away from finding resolve. I feel so stuck. I’ve been looking into the laws of attraction and according to that the more you focus on negative and try to fix it or want better and resist what’s going in the more it will come. How can I think positive when we are immersed in negativity constantly?

    I want to exercise more compassion, empathy, love and understanding. Any advice would be great.

    Thanks for your input.










    Dear TTK:

    Welcome back!

    I was going to suggest a separation but you wrote that it is not an option for you. Therefore I suggest that you put together Rules of behavior, for yourself, rules that you will follow no matter what. I will state these rules in my words and add in parentheses quotes from what you shared in your previous thread and in this one). I suggest you make these rules your  own by choosing your own words. Here they are:

    1. No matter what, I will not physically attack my partner, I will not hurt him physically in any way, shape or form (“I have sudden bursts of violence and rage where I physically attack him”).

    2. No matter what, I will not yell at my partner. When I notice the volume of my voice increasing, I lower it and keep it low (“I fight, argue, yell, etc.”)

    3. No matter what, I will not threaten to commit suicide nor will I make suicidal gestures or tries (“I committed suicide so many times and he had to save me… I tried to kill myself several times”).

    4. No matter how hurt I feel, no matter how much I suffer, I do  not pass that hurt and suffering to him. I do not inflict my hurt and my suffering on him. Instead I contain it (“I’m hurting too  and I just wanted him to see that”).

    – Now, some input regarding what you wrote here: “I really do love him… I never once stopped myself before an outburst to think about his losses, hurts and traumas and consider how he would feel if I did this or behave this way. What is missing inside me to not be able to do that? I feel like a bad person but tell myself I’m a good person because I do love”-

    – when you feel anger at him, your intent is to hurt him, so you proceed to do just that. It is no difference than any animal feeling anger, its intent is to  either threaten the object of their anger with violence or carry on that violence. When you feel anger at him and proceed to hurt him, you do not love him. You are as far away from love as can be, you are hateful.

    When you don’t feel angry at him, you sometimes feel affection and love for him, and you feel regret for having hurt him. But then, you feel angry again and you hurt him yet again.

    You really are a bad person.

    Maybe a bad person who  wants to be good, but bad nonetheless. You are hurting him and you are hurting your completely innocent and dependent daughter. Even if you manage to yell and hit her father out of her vision and hearing, you are still hurting her father, making him less able to be a good father to her. She can sense the war zone she is living in, even if she doesnt see the physical violence or hear the arguing and fighting.

    – And so, if you sincerely want to be a good person, you can be. Make your rulews-of-behavior, follow them no matter how hurt you  feel, no matter how much emotional suffering you experience. Do not inflict your suffering on your partner or your daughter.







    Hi TTK,

    I think you should move away from him.

    Of course, this will exacerbate his feelings that you are cheating on him.

    But firstly, you’ve been together for eight years, long enough to snipe at each other. Who needs that?

    Number two, he is not your husband, so technically you ARE a single woman (hint: he can change that if you say yes).

    Lastly, you have a toddler. Who carries on a sordid affair with a toddler in tow? Bonus for him! She’s getting to that unfiltered age where she can babble about the nice uncles that come around during nap time.

    I think the relationship has run its course and you need to be co-parents.





    You ask a great question. In relationships we tend to react to a situations more then we respond to it.

    When we react to a situation there is usually more going on then just the event occurring in the moment.  Most of us will react when something about the current situation triggers something from the past. In most cases this is often something subconscious that we don’t want to deal with. No better way to keep from dealing with a past hurt then to create drama in the present.

    One of the purposes of relationships is to heal the past. If its not a purpose is most certainly something we will use our relationship for. To do this we will unconsciously recreate the past only this time having someone we trust work through the hurt and doing so heal them.  The trick to healing the past we bring to the present is to make it conscious. Making our issues conscious allows us to respond to a event vice react.

    Its interesting that you said “He laid out on the table at the beginning of the relationship what he needed from me and I pretty much ripped all of those things and threw them back in his face.“  He basically told you how to hurt him which you did. Is it possible the past your trying to heal is one in which someone you loved left you or couldn’t give you what you needed and a part of you perhaps feels it was your fault, that you weren’t good enough?  So now when in relationship you subconsciously recreate the past by creating scenarios were you push those you love away from you hoping that they will stay and prove you wrong. Only until you make something like that conscious and take ownership of it (its not about your partner) will you stop reacting.

    Unfortunately, it takes 100 positive “at a boy/girl” to overcome one negative experience.  So we push and push those we love away no mater how many times they reassure us… until we decided to stop or we create what we feared, the false reality that something is wrong with us and were not good enough, everyone leaves us…..

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