How anger can affect your health? Anger is an easier way to communicate rather than admit to yourself or others that you’re feeling tension, nervousness, discomfort, uncertainty or sadness because these emotions may be starting the process of anger. It’s not inherently wrong. However, if you express your anger in hurtful ways, it can have a detrimental effect on your health and your relationships with others.
So, it’s important to know when you’re angry and to respond in a safe and healthy way. What is an anger management program? An anger management program is a psychotherapy program designed to help you manage your anger. It helps you to reduce your anger. It also helps you become more calm and a more confident person. If you’re constantly getting angry and losing your patients very quickly, then you need an anger management program. This article review about anger, anger management and it related issues.
What is anger?
It is a strong sensation of annoyance or irritation about something. You might experience a real feeling of impatience and frustration on somebody, or which may feel you in the wrong direction. However, anger is feeling to express your emotions and you really want to lash out to people or something, due to which you gets upset or angry with them.
What is an anger management program?
An anger management program (AMP) is a psychotherapy treatment designed to help you reduce your level of anger. It can also help you become calmer and more confident. If you have a history of getting angry and losing patients very quickly, an anger management program could be just what you need.
What are the causes of anger?
There are many reasons why you may become angry, and these reasons may vary from person to person. For instance, you may become angry when you feel threatened or attacked by another person. This can be emotional, physical or financial, and it can cause you to become angry at a person or an object. For example, in a situation where you feel that you have no control over a situation, you may also lose control and become angry. If you feel that you are being treated unfairly or in a biased way, you may also become angry.
What are symptoms of anger?
You might have experienced the symptoms of anger, and you may notice certain symptoms like:
- Clenching your jaw or fist
- Feeling tense
- Increase in heart rate
- Face become red
- Headache
- Stomach ache
- Shaking your hand or your body
- Feeling very hot or warm in the face or neck
- Sweaty palms
- Grinding your teeth
- Dizziness
- Being less patient than usual
By asking yourself these questions, you may be able to identify what you’re feeling or experiencing. Once you’ve identified the triggers and physical signs of your anger, you’re ready to take action to manage it. Don’t forget that anger is just one letter short of danger. Don’t close to danger and redirect yourself in a calm and collected zone to avoid getting into angry mode.
What is the science behind anger?
Whenever you get bad results and think you’ve done well, your brain triggers a series of circuit sounds as alarm bells. These sounds are sent to the amygdala, which triggers feelings of anxiety, fear, and anger. These emotions of fear and anger trigger a basic stress response known as flight or fight. When you feel fear, you want to run away. When you feel anger, you want to fight back. The amygdala sends an anxiety signal to the hypothalamus, which is the body’s central nervous system. The hypothalamus then sends signals to the adrenal glands to release hormones like adrenaline, epinephrine, and norepirine.
These hormones raise your heartbeat and push more blood to your face, and your muscles with glucose prepare you for action. But whether you’re ready for action or not depends on two other parts of your brain. The first part of your brain is responsible for making decisions, and the second part of your brain processes your emotions in a more rational way. So whenever you feel wrong with someone, you may lash out at them, or sometimes you may have a mix of emotions like guilt or sorrow and you bounce these with anger. It is a natural emotion, and you should be very polite or wise at the time of feeling anger.
What is anger cycle?
It includes three phases:
- Escalation phase –
- Denial and disregarding of eruptions
- Increased hostility and pressure
- More frequent and powerful anger
- Explosion phase –
- Physical and verbal hostility
- Discharge of pressure
- Harmfulness
- Post-explosion phase –
- Guilt or shame
- Blames
- Penalty
- Apology, repair and promise
How anger can affect your health?
Anger can be very dangerous sometimes, even it can ruin your career or relationships. Therefore, it become important to let go of this anger, because there can be serious repercussions like:
- Anger can destroys your career.
- It hurts your physical health and mental disturbance.
- Anger can destroy your relationships, this may be in your friends or family.
- Anger can make lose your focus to achieve your goals.
How can you control your anger?
Whenever you feeling angry next time, take a look of some below techniques and tips to control your anger. These are some common tips that work for a lot of people with anger, you need to find out what works the best for you. It is suggested trying one out at a time, and see what works the best for you.
1. Take control of your breathing –
Your breathing will rises when you are angry. So you need to control your breathing at that moment. Start breathing in through your nose while counting, and breathing out from your mouth by counting to a number that is higher. And repeat this process for 2-3 minutes, until you able control your anger.
2. Express yourself –
It is believed that people who openly express their feelings are healthier than those who suppress their strong emotions. You have to find out the best way to express your dissatisfaction. You need to calmly expressing yourself will give you a better consideration of the situation. This also prevents things like conflict, dislike, grief, and many more.
3. Write some articles –
Writing an article is the best way to express your feelings, and you can make conversational by asking yourself questions and answering them. Even you may feel better by doing this great way of writing.
4. Break free mentally –
Whenever you feel angry, you can create mental images of beautiful things. You can think about of your favorite dish or your favorite movie etc., and find yourself something to make you laugh. Because laugh can improves your mood, and forgiveness becomes easier. Try to talk to yourself in a way only you can., and repeat in your mind that ‘I am OK,’, ‘I can do better’, this will helps calm your nerves.
5. Feel your emotions that might be causing your anger –
Just imagine your anger as a balloon, and find the best ways to let the air out slowly and safely, rather than allowing it to fill up until it pops.
6. Pause before you react to anything or anyone –
First you admit that you are feeling angry while taking deep breaths. Than you decide that if your anger is causing you to over-react in this moment, what is the best way to response for this situation.
7. Turn on your creative lamp –
Several research found that feeling angry increases creativity. However, Next time if you’re feeling anger, you can tap into your creative activities, like photography, drawing, painting, music, dancing, and so on, you tend to feel better. This way, you’re transferring your energy from your feelings and used in a beautiful, healthier form.
8. Don’t hold a grudge –
Always follow the policy, forgive and forget and move on in life if somebody has harmed. And just bless that person and move on in your life. This will help you to stay calm in difficult situations.
9. Some more tips:
- Once you are cool and calm, express your anger
- Listen to relaxing music and enjoy to change your mind
- Take a hot shower, or a cold shower or put ice on pressure points
- Hold something some hard object like a crystal or rock
- Squeeze a stress ball to release your pressure
- Drink some water an get hydrated
- Do some yoga, stretching, exercise or meditation
- Spend time with a pet to divert your feelings
- Do some gardening which helps to relax your feelings
- Go for a walk, run or bike ride
- Distract by reading your favorite magazine or book
- Take some time alone and sit quietly
Once you know the triggers that gets you angry, you can be more attentive of it. Accordingly, you can practice positive coping skills as soon as possible to help accomplish your anger that is inevitably going to control.
How advance solutions and therapies can helps in anger management?
There are certain therapies and techniques which can really help them.
- Cognitive behavioral therapy (CBT) – This treatment helps you to understand your triggers for anger, developing your skills to think and behave in a better way to feel you more calm and more in control.
- Improvement in communication skills – This treatment will help you to create lots of friends and have lots of people to whom you can communicate better.
- Family therapy – This therapy helps you in situations where anger is frequently occurs at family members. This can help you to understand better and improve communication and resolve issues.
- Psychodynamic therapy – This therapy will help you to determine the root of anger and your response to it. Accordingly, you can avoid the problematic situations.
Conclusion:
Anger is one of the most common human emotions, and we all experience it at some point, whether it’s low temper or high rage. However, too much or uncontrolled anger can be very damaging, and can even lead to problems in relationships or in your career. So, it’s important to learn how to manage and express anger. You should be aware of the consequences of your anger, but you may need to follow some of the tips mentioned above or seek help from a professional. There are even anger management groups and classes that can provide extra support.
Getting angry isn’t a normal experience, and most of you probably aren’t feeling normal at that moment. However, you can attempt to respond to your anger in the best way possible by learning how to identify your anger, learning the source of your anger, and learning the special skills that help calm you down.
FAQ
How can I control my anger in stressful situations?
In stressful situations, controlling anger involves taking a moment to pause and consciously engage in deep, slow breathing to calm the body’s physiological response. Additionally, employing positive self-talk, such as reframing thoughts and focusing on solutions rather than problems, can help redirect and manage anger in a more constructive manner.
What are the signs of anger issues and how to recognize them?
Signs of anger issues may include frequent outbursts, physical aggression, irritability, and difficulty managing frustration. Recognizing these signs involves paying attention to one’s emotional reactions, seeking feedback from others, and considering the impact of anger on personal relationships and daily functioning. If these signs are persistent and problematic, seeking professional help such as therapy or counseling can provide valuable support in developing healthier coping mechanisms.
What are effective techniques for anger management?
The best ways to manage anger include deep breathing to relax the nervous system, mindfulness to stay in the present and be aware of your emotions, and healthy communication skills to communicate your feelings in a constructive way rather than in a negative way. Physical activity, such as regular exercise, can also help reduce tension and improve emotional well-being.
Are there online anger management classes or programs?
Yes, there are numerous online anger management classes and programs available, offering flexibility and accessibility for individuals seeking to improve their anger management skills. Many reputable platforms provide structured courses with interactive content, exercises, and expert guidance to help participants develop effective strategies for managing and expressing anger constructively.
What are the long-term consequences of uncontrolled anger?
The long-term consequences of uncontrolled anger can include damage to personal relationships, as constant outbursts may lead to alienation and strained connections. Additionally, persistent anger has been linked to various health issues, including increased risk of cardiovascular problems and other stress-related conditions.
Can therapy help with anger management?
Certainly, therapy can be highly effective in addressing and managing anger issues by providing a safe space to explore the underlying causes of anger, developing coping strategies, and improving emotional regulation. Therapists, such as cognitive-behavioral therapists, can work with individuals to identify triggers, challenge negative thought patterns, and teach practical techniques to express anger in healthier ways.
What are some tips for managing anger in relationships?
Effective tips for managing anger in relationships include active listening to understand the other person’s perspective, taking breaks to cool off during heated discussions, and using “I” statements to express feelings without blaming. Additionally, practicing empathy, setting healthy boundaries, and seeking compromise can contribute to a more constructive and harmonious relationship dynamic.
Reference used:
http://blog.aiesec.org/managing-anger-like-a-leader/
https://www.anchortherapy.org/blog/most-important-things-you-need-to-know-about-anger-management
