Express your anger once you are calm. Make the person understand why you were angry in an assertive and nonconfrontational way.
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.
A desire to walk away.
A desire to shout or hit someone.
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:
Clenched jaw and fist.
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.
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.
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.
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.
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.
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.
The types of treatment used to control and manage anger issues are:
Preventive and relationship enhancement program (PREP).
Cognitive behavioral therapy (CBT).
Positive mentalization and personal development.
Maintaining an anger diary.
Rational emotive behavior therapy.
Medications like antidepressants, antipsychotics, and beta blockers.
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.
Controlling your anger needs optimum efforts towards mindfulness. You have to think while you speak. The practice of exercising and yoga can reduce anger issues. When you are angry, you can take time out, think well, and finally express your anger calmly and efficiently. These practices will eliminate unnecessary chaos in relationships in the workplace.
The best psychological therapy for anger management used commonly is cognitive-behavioral therapy. This therapy helps the angry person to recognize the self-defeating negative thoughts that lie as an initial cause of anger flare-ups of the concerned person. You should ask your doctor for recommendations.
You may get angry easily because of the influence of your parental habits. This habit develops due to traumatic childhood. In early adulthood and adulthood, the cause for anger might be due to personal issues and workplace problems. It might also be triggered by the loss of a person or job. In different people, the trigger is different. It also depends on the impulsive nature of the individual.
The common symptoms that are seen in people suffering from anger issues are clenching their jaw, headache, palpitations, sweating that is especially noted to be in the palms, a feeling of heat, or flushing in the face and neck, tremors and dizziness.
Anger itself is considered a psychological disorder. On the other hand, anger is commonly presented as a symptom of many mental conditions. Anger is commonly seen as a symptom of the oppositional defiant disorder, attention deficit hyperkinetic disorder, conduct disorders, schizophrenia, bipolar disorder, a narcissistic personality disorder, etc .,
The causes of short tempers may be stress, financial issues, poor social conditions. A short temper is common with alcoholics and drug addicts. Any type of personality disorder can also cause short-temper. Genetic reasons also contribute to anger.
Calming someone with anger issues depends upon how angry they are, the cause, and the person's nature. Angry people usually get calm when we listen to them, expressing their anger silently. Once they become calm, we can give them suggestions constructively to overcome what they are going through. Acknowledging their distress and giving them the space they require are ways we can calm someone with anger issues. It is important to avoid opinions on an angry person since it might further trigger anger in that person.
The different types of anger are as follows:
- Type 1: Assertive anger.
- Type 2: Behavioural anger.
- Type 3: Chronic anger.
- Type 4: Judgmental anger.
- Type 5: Overwhelmed anger.
- Type 6: Passive-aggressive anger.
- Type 7: Retaliatory anger
- Type 8: Self-abusive anger
- Type 9: Verbal anger
- Type 10: Volatile anger
When the person is unable to cope up one’s anger or when the anger issues are due to any underlying psychiatric problems or alcoholism, the person must opt for counseling sessions. Counseling sessions focus on teaching coping skills in dealing with anger and treatment of underlying psychiatric illness.
Your anger may be out of control due to many reasons. It differs from person to person. It might be learned from your parental habits; it might also be due to life crisis, economic, social, and personal issues. You might need to consult a psychologist to know the exact diagnosis for your anger issues.
Anger has been found to have a strong influence on parental habits and family situations. A child who grows in a family where parents have anger issues and constant arguments are subjected to subconsciously learn those habits and incorporate them in their future life. Anger has not been entirely accepted as a genetic condition, but recent studies have found that anger might be genetically transferred in families through variations in the serotonin receptor gene.
A person who gets angry easily is known as a short-tempered person. If you are experiencing severe anger issues, you should seek medical help immediately. Many psychotherapies are known to be useful for anger issues.
Many adults who are affected by ADHD feel difficult to manage their emotions, especially emotions like anger and frustrations. They are more prone to mood swings. These individuals also need cognitive behavioral therapy to help them cope up with their anger issues apart from their treatment needed for ADHD.
A person suffering from anger issues can be easily identified by their family and people in their workplaces through the symptoms they present. The symptoms usually given are the rage, anxiety, and easy irritability. These patients may mess up their relationships and work due to their anger flare-ups. When you notice these symptoms, it is necessary to seek psychological help from a psychologist or psychiatrist.
The different ways of diffusing an angry patient are to listen calmly to their reason for anger. The other person can then check whether it is valid, being non-opinionative, showing empathy towards the person, and later when the person is calm, suggesting solutions to their problems in a composed manner.
The trigger to your anger may be so strong that all your known ways of coping anger do not work. It might also be due to your stubbornness towards being angry at that particular situation. However, you need to understand that anger is not a healthy habit. In any part of life, when you realize you are getting outraged, you have to learn ways or seek help from family and friends, or in the worst-case scenario, you can seek psychological advice to deal with anger flare-ups.
It has been noticed that it is easy to be in anger than to be in physical pain. This is the reason why you get angry when you get physically hurt. If your physical pain is due to an accident that limits your abilities, and the feeling that you are less capable than before might also be a reason.
Sudden bursts of anger are felt in a disease condition known as intermittent explosive disorder (IED). It is an impulse control disorder where the patient experiences unwarranted episodes of anger, hostility, impulsivity, and recurrent aggressive outbursts.
In order to control your habit of being short-tempered, you may start learning mindfulness through exercise, yoga, and mediation. Planning and organizing your everyday life by avoiding unnecessary hectic and chaos in life might be a key to reducing short temper. Learning the value of being kind and compassionate is essential to avoid unnecessary spills of harsh words when you are angry.
Brunner syndrome is a rare genetic condition that is characterized by impulsive behavioral habits such as pyromania, hypersexuality, and violence. It is caused due to the mutation in the MAOA gene.
The liver is the organ that is closely related to emotional anger. Anger can be released from the liver by practicing a few healthy habits, like reducing sugar intake. Treating liver problems with natural medicinal herbs like the dandelion root is beneficial. Adding more turmeric and pepper to diet, increasing the intake of aloe vera through various food products, increasing the intake of liver cleansing foods like leafy vegetables, avocados, apples, etc. are highly recommended. A widespread practice known as acupuncture is known to reduce liver toxicity.
Antidepressants and mood stabilizers are prescribed to treat anger issues. If a person has severe anger flare up like mania, sedatives are initially given to calm the person, which stays as the primary mode of treatment. These medicines have many adverse effects; thus, these medicines should not be self-administered by the patient without proper doctor advice.
There can be a series of emotions behind anger like stress, shame, frustration, guilt, disappointment, worry, embarrassment, jealousy, hurt, etc., You should talk to your psychologist to discuss the healthy emotions.
Last reviewed at:
24 Jul 2020 - 5 min read
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