Emotional and Mental Health

Anger Management

Written by
Dr. K Sneha
and medically reviewed by Seikhoo Bishnoi

08 Jun 2019  -  5 min read



Express your anger once you are calm. Make the person understand why you were angry in an assertive and nonconfrontational way.

Anger Management

Everybody gets angry when you are frustrated, hurt, annoyed, or irritated. Anger is good or bad depending on how you react to it. It is a normal response as long as we deal with it in a positive way. Getting angry all the time might take a toll on your health, your state of mind, and your relationships.

What Are the Signs and Symptoms of Rage?

  • A desire to walk away.

  • Guilt.

  • A desire to shout or hit someone.

  • Sadness.

  • Depression.

  • Anxiety.

  • Irritation.

What Physical Changes Does Anger Cause?

It can be difficult to control anger when it is at its peak, as it causes the release of adrenaline, which makes the body ready to defend yourself or to walk away. But detecting the signs of anger earlier can help you control it much better. The physical changes that anger causes are:

  1. Rapid heartbeat.

  2. Restlessness.

  3. Clenched jaw and fist.

  4. Pacing around.

  5. Sweating.

  6. Upset stomach.

  7. Hot flashes.

  8. Trembling.

  9. Breathing fast.

  10. Feeling tensed.

Why Is It Necessary to Control Anger?

Anger is a perfectly normal reaction to when you are upset or something unjust has happened to you or if you feel threatened. It becomes a problem when you express your anger in a way that might harm yourself or others. So, it is better to find healthier ways to let go of your anger rather than spoiling your relationship with people you care or hurting yourself in the process.

How Should We Control Anger?

The things you can try to control anger are:

  • Never say anything when you are angry that you will regret later. Always think and collect your thoughts before saying anything.

  • Whenever you feel your anger is flaring up, take a minute and take a deep breath or count till 10 or practice other relaxation techniques.

  • Express your anger once you are calm. Make the person understand why you were angry in an assertive and nonconfrontational way.

  • Doing exercise can reduce stress and make you less angry. Whenever you feel you are angry beyond control, go jogging or do some other physical activity.

  • Take some time out for yourself every day. Do things that you like and find joy in.

  • When you get angry, stop thinking about what made you angry, instead think about how you can solve the issue in the first place.

  • When explaining others the reason for you being angry, use sentences that convey why you are angry and avoid blaming them for what they did that made you angry.

  • Always forgive, and never hold a grudge. Think positive and avoid bitterness and sense of injustice cloud your positive thinking.

  • Lighten up the mood with humor, but do not be sarcastic.

  • Talk to your friend and family about things that are bothering you rather than keeping them bottled up.

  • Get professional help if you feel you are not able to control your anger even after trying everything else.

When to Seek Professional Help?

Consult a mental health professional immediately if you-

  • Feel constantly angry and frustrated, no matter what you try.

  • Have problems in relationships and work because of your anger.

  • Get involved in physical fights.

  • Physically assault any family member or child.

  • Break objects at home when you are angry.

  • Drive recklessly once you get angry.

  • Have psychological conditions like bipolar disorder, post-traumatic stress disorder, or borderline personality disorder.

  • Alcohol or drug abuse.

What Is Anger Management?

Anger management involves various techniques that help in identifying the signs and triggers of anger and positively handling them. Almost anyone can learn to control their anger, but this does not mean that you hold the anger in and avoid having the associated feelings. Rather it helps us identify the triggers early and help us remain calm and in control.

Even after trying the techniques mentioned above, your anger is having a negative impact on your relationships or it results in violent and dangerous behavior, it is wise to consult a mental health professional or to attend anger management classes.

What to Expect in Anger Management Counseling?

Anger management is usually done in a group or one-on-one or with your partner. They help you identify the triggers and warning signs early, which is crucial to control anger.

How Is Anger Management Helpful?

Anger management is helpful in the following ways:

  • It helps in managing factors that are likely to make you angry.

  • It teaches you techniques to handle stressful situations.

  • It helps you identify times when you are not thinking clearly.

  • Teaches you relaxation techniques that help to soothe and calm you.

  • Teaches you to redirect your energy to resolve the situation rather than getting angry.

  • Helps you to communicate effectively with people.

What Are the Types of Treatment Used?

The types of treatment used to control and manage anger issues are:

  1. Preventive and relationship enhancement program (PREP).

  2. Cognitive behavioral therapy (CBT).

  3. Positive mentalization and personal development.

  4. Maintaining an anger diary.

  5. Relaxation therapy.

  6. Rational emotive behavior therapy.

  7. Medications like antidepressants, antipsychotics, and beta blockers.

What Are the Consequences of Uncontrolled and Suppressed Anger?

Uncontrolled and suppressed anger affects your physical, mental, and emotional wellbeing. It can-

  • Affect your physical health - Constant anger makes you more susceptible to heart diseases, diabetes, insomnia, high blood pressure, stroke, headaches, and weakens the immune system.

  • Affect your mental health - Getting angry for every little thing clouds your thinking and makes you susceptible to stress, depression, eating disorders, low self-esteem, suicidal thoughts, and other psychological problems.

  • Affect your work - Lashing out at your colleagues and clients repeatedly can affect your career.

  • Affect your relationships - Things said when you are angry can leave a lasting scar on people you love, which makes them trust you less and they feel uncomfortable around you.

Learning how to manage anger helps you control the challenges that life throws at you. Expressing yourself assertively will avoid offending someone and will help you from keeping your temper bottled up. To know more about ways to control getting furious, consult an experienced psychiatrist online today.

Last reviewed at:
08 Jun 2019  -  5 min read



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