Anger is a natural emotion that most of us feel. While it can come on and dissipate quickly for some, it lingers for hours or days in others, making life difficult. Experts agree that anger is a natural response to internal or external factors and is considered a healthy form of catharsis, as long it is controlled. So, how do you deal with your anger issues?
Dealing With Anger Issues
Anger is an emotion that can be caused by internal or external factors like the memory of a bitter incident, a break-up, for instance, or a traffic jam that made you miss your flight. The anger caused by these incidents can range from an inkling of annoyance to a major outburst, and it is the major outbursts that we need to worry about more because they can lead to problems in your life, both professional and personal.
A confrontation with a co-worker, an episode of road rage or a fight with your spouse are different ways in which most of us tend to express anger. There are even times when, being unable to scream at a colleague, we pack the anger up and express it at home.
The natural response associated with anger is aggression — people tend to raise their voices, use abusive words and even resort to physical violence in severe cases. And when such episodes happen at home, in front of children, it can have a very negative effect on the children’s psyche too.
Studies show that people who lose their temper and don’t know how to control their emotions might have witnessed constant fights and extreme anger while growing up.
Many people who don’t know how to manage their anger often feel that their whole life is controlled by this unknown surge that comes on suddenly and creates complete havoc. The mental disturbance caused by this strong emotion is accompanied by physical changes too, including the increased production of adrenaline and a spike in your heart rate and blood pressure.
A repetition of such episodes might even increase your chances of developing heart conditions. Hence, it is imperative to learn how to manage anger and face tough situations with a calm demeanor.
Anger Management Tips
While anger may be required in certain situations, the amount of anger and the right way to express it is what we need to learn. Experts who study different aspects of anger and how different individuals deal with it say that there are three ways to express anger:
- Express anger without being aggressive: Considered the healthiest way to express anger, it is recommended that we should learn how to be assertive enough to get our thoughts across without being aggressive.
- Suppress the emotion: Suppressing and redirecting anger toward positive thoughts are considered useful techniques. But when not done efficiently, it can turn the anger inward, causing issues like high blood pressure, stress and anxiety.
- Not expressing the anger: This may have a more negative impact than the other methods, causing the person to be constantly irate. A person who is grumpy and irritable may find it difficult to function well in both professional and personal situations.
Tips to manage anger efficiently:
- Deep breathing exercises
- Remembering that being angry does not have any advantages
- Taking a break
- Avoiding situations that may trigger your anger
If these techniques don’t seem to help with anger management, it is recommended to consult a therapist who might be able to understand your issues and suggest methods to cope with anger more effectively.
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(n.d.). Retrieved from http://www.apa.org/topics/anger/control.aspx
Anger management: 10 tips to tame your temper. (2018, May 04). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-20045434