Anger is an intense emotion you feel when something has gone wrong or someone has wronged you. It is typically characterized by feelings of stress, frustration, and irritation. Everyone feels anger from time to time. It’s a perfectly normal response to frustrating or difficult situations.
Anger can be a good thing. It can give you a way to express negative feelings, for example, or motivate you to find solutions to problems.
▪︎ Physical symptoms
Anger affects different parts of your body, including your heart, brain, and muscles. The physical signs and symptoms of anger include:
• increased blood pressure
• increased heart rate
• tingling sensation
• muscle tension
▪︎ Emotional symptoms
There are a number of emotions that go hand in hand with anger. You may notice the following emotional symptoms before, during, or after an episode of anger:
• feeling overwhelmed
When is anger a problem?
Anger only becomes a problem when it gets out of control and harms you or people around you. This can happen when –
• you regularly express your anger through unhelpful or destructive behaviour
• your anger is having a negative impact on your overall mental and physical health
• anger becomes your go-to emotion, blocking out your ability to feel other emotions
• you haven’t developed healthy ways to express your anger
It feels like there’s a ball of fire in the middle of my chest that blurts its way straight out of my mouth and burns the people around me.
Anger can be caused by either external or internal influences. A person or an event could make you angry. Sometimes we use anger to replace other emotions we would rather not deal with, like emotional pain, fear, loneliness, or loss.
Anger is often caused by a trigger this could be either rational or irrational. Some common triggers that cause anger include:
• Dealing with the loss of a loved one
• Losing a job
• Going through a breakup
• Failing at a job or a task
• Being fatigued
• Getting in an accident or getting a condition that causes physical changes in your body (for example, losing your sight or your ability to walk)
Anger is a completely normal and typically healthy emotion. However, it can be detrimental to both your emotional and physical health when you lose control of it. When you are angry your body goes through some physiological and biological changes.
Your heart rate quickens and your blood pressure spikes. Your body also releases hormones like adrenaline and noradrenaline. Putting your body through these changes often, by repeatedly getting angry, can lead to medical conditions and complications such as –
• High blood pressure
How to control Anger?
• Think before you speak
In the heat of the moment, it’s easy to say something you’ll later regret. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same.
• Once you’re calm, express your concerns
As soon as you’re thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
• Get some exercise
Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.
• Take a timeout
Timeouts aren’t just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what’s ahead without getting irritated or angry.
• Identify possible solutions
Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child’s messy room make you upset? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening. Or agree to eat on your own a few times a week. Also, understand that some things are simply out of your control. Try to be realistic about what you can and cannot change. Remind yourself that anger won’t fix anything and might only make it worse.
• Stick with ‘I’ statements
Criticizing or placing blame might only increase tension. Instead, use “I” statements to describe the problem. Be respectful and specific. For example, say, “I’m upset that you left the table without offering to help with the dishes” instead of “You never do any housework.”
• Don’t hold a grudge
Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. Forgiving someone who angered you might help you both learn from the situation and strengthen your relationship.
• Use humor to release tension
Lightening up can help diffuse tension. Use humor to help you face what’s making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.
• Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as “Take it easy.” You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.
• Know when to seek help
Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.
For more informative articles on Psychological health and other health related issues, please visit our website www.santripty.com and also feel free to consult with our experienced team of doctors, get benefits and stay healthy.