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How to Manage Anger?

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How to Manage Anger?

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Anger is a fundamental human emotion, like happiness, sorrow, worry, or disgust. Read the article to learn how it can be managed.

Medically reviewed by

Dr. Sneha Kannan

Published At August 7, 2019
Reviewed AtAugust 14, 2023

What Is Anger?

Anger is a strong emotion people may experience when anything goes wrong or if somebody wrongs them. Stress, annoyance, and irritation are frequently felt throughout it. Everybody occasionally experiences anger. It is a completely typical reaction to irritating or challenging circumstances.

Anger only becomes an issue when it is intensely expressed and starts to interfere with everyday tasks and interpersonal interactions. Anger can range from mild irritation to anger in intensity. Sometimes it can be excessive or illogical. It can be challenging to control feelings in certain situations, which may lead one to act out of character.

What Are the Characteristics of Anger?

Humans experience specific biochemical and physiological changes when people are furious. Examples of biological modifications the body may experience include:

  • An increase in energy.
  • Increasing blood pressure.
  • An increase in the chemicals noradrenaline and adrenaline.
  • elevated body temperature.
  • Heightened muscular tension.

Everyone expresses anger differently, and it does not all look the same. People may notice the following visible traits when they are angry.

  • Raise voices.
  • Tight fists.
  • Scowling or wrinkling one's brow.
  • Clenched teeth.
  • Physically shaky.
  • Quick heartbeats.
  • The profuse sweating.
  • Excessive pacing.

What Are the Causes of Anger?

Both internal and environmental factors can lead to anger. One can become irate at someone or something. When a person feels threatened, in pain, or engaged in a conflict, one could feel angry.

Anger can occasionally be used to mask other emotions, such as discomfort, dread, loneliness, or loss, that individuals would prefer not to face. Anger becomes a secondary emotion in these situations. Anger may be a response to emotional distress, physical discomfort, fear, the need to defend oneself from an imagined aggressor, or a frustrating circumstance.

Anger is frequently brought on by a trigger, which may or may not be rational.

A few typical factors that lead to anger include:

  • Adapting to a loved one's death
  • A job loss
  • Experiencing a breakup
  • Failing a task or a job
  • Being worn out
  • Being involved in an accident or developing a condition that alters the physical appearance (such as losing vision or being unable to walk)

Anger could also be a sign of or a reaction to a health issue. Depression, substance misuse, ADHD, and bipolar disease can all show symptoms of anger.

What Are the Ways to Manage Anger?

It is crucial to find strategies for managing the emotion. When individuals let anger rule their life, it can impact everything they do. It can ruin their relationships with their loved ones and lead to issues at work. Here are a few coping skills that can be useful if struggling to control the anger in particular circumstances.

1. Determine Triggers:

Take stock of the situations that make individuals angry if having a tendency to become irrationally angry. Long lines, traffic jams, rude remarks, or extreme exhaustion are just a few situations that could make them irritable.

While they should not place the blame for their lack of self-control on other people or outside factors, being aware of what makes them angry might help them make appropriate plans.

To better manage the stress, they might choose to arrange their day differently. Or, they may work on some anger control strategies in advance of situations that they typically find upsetting. By implementing these strategies, they can prolong their fuse and become less sensitive to little irritations.

2. Think About Whether Anger Is Beneficial or Unfavorable:

Consider whether the anger is a friend or an enemy before taking any action to control it. The rage could be advantageous if individuals are experiencing an undesirable scenario or are witnessing someone else's rights being abused. In certain situations, people might go forward by altering the circumstance as opposed to altering their emotional state. Their anger may occasionally be a clue that another situation, such as a poisonous friendship or an emotionally abusive relationship, needs to change.

However, if their anger is making them feel bad or harming their relationships, it can be a threat. Feeling out of control and subsequently regretting the words or actions are other indicators of this kind of anger. Focusing on managing emotions and calming oneself down in these circumstances makes sense.

3. Count Up or Down:

When people are upset, counting in either direction from one to ten is advised. By the time they start counting from one to ten, their heartbeat, which was beating at a higher rate, starts getting back to normal. they get time to cool and relax so that they do not unnecessarily blast the hurtful thoughts which might break the relationship with that person forever.

4. Practice Meditation Daily:

The earliest hours of the morning are ideal for meditation. Meditation can help someone calm their mind, especially if they have a restless nature and are frequently anxious. Practice deep breathing techniques daily. It will help them cool their mind and stay relaxed throughout the day.

5. Stop Overthinking and Be Optimistic:

Many times, individuals are harmed by someone close to them as a result of an occurrence that they keep replaying in their heads. Perhaps the other person was not intending what she said, but ruminating on a particular remark, she made can make them feel angry from the inside out. This causes them to harbor resentment. Be positive. Living a negative existence will only damage relationships with other people.

6. Learn the Art of Forgiveness:

Humans have strengths and weaknesses, which is true of all of mankind. Everybody errs occasionally, and perfection is unachievable. Thus, how can they become enraged and harbor resentment toward someone for committing a mistake in order to be all fallible? Learning the skill of forgiveness benefits both the individual one forgives and their own mental well-being. The more individuals hold a grudge towards someone, the more bad feelings they bottle up inside of them, which is obviously not healthy for their health. Spread the joy by being cheerful.

What Are the Complications of Anger?

The emotion of anger is quite natural and usually healthy. When individuals lose control of it, however, it can be harmful to both their emotional and physical well-being. The body experiences several physiological and biological changes when one is upset. By frequently acting out of anger, people put their bodies through changes that might result in diseases and issues like:

  • Elevated blood pressure.
  • Depression.
  • Anxiety.
  • Insomnia (inability to sleep).
  • The misuse of drugs.
  • Stomach ulcers.
  • Bowel illness.
  • Diabetes.

Conclusion:

Everyone occasionally feels angry, which is a common feeling. Finding healthy strategies to deal with anger is necessary if individuals see that their anger manifests itself in violence or outbursts. If none of the above options work, think about consulting the doctor. A mental health specialist or therapist can assist in addressing the root causes that may be contributing to anger and other emotional disorders.

Frequently Asked Questions

1.

How Is Anger Classified?

Anger is classified into three types, which include the following:
- Passive-aggression.
- Open aggression.
- Assertive anger.

2.

Is Anger a Manifestation of Emotion or Behavior?

Anger is a moral and powerful emotion, and it is a part of the body's fight, fright, and flight mechanism. Antagonistic feelings towards others, hostility, frustration, and agitation are their manifestations. Anger is often associated with justice-based demands and can be triggered by stress, financial problems, and family issues.

3.

Is Anger a Mental Illness?

In general, anger itself is not a mental illness; instead, it is only a symptom of an underlying mental disorder. Depression, intermittent explosive disorder, alcoholism, etc., are few disorders, which trigger the anger response. In addition, stress, financial issues, and personal problems can also contribute to anger.

4.

What Should I Do to Stop Shouting When I Am Angry?

- Start with a calm approach and apologize by saying 'Okay' or 'Alright.'
- Have a sincere and honest approach.
- Admit to the other person that you have a problem in controlling anger and say 'Sorry.'

5.

Why Do I Get Angry Quickly?

Anger can be triggered easily by any of the following situations:
A feeling of no appreciation for the efforts or opinions.
- Losing patience.
- Injustice.
- Personal issues.
- A memory of a traumatic or infuriating event.

6.

Does Shouting Cause Harm?

Shouting causes harm both to the person who does it and the other person who is yelled at. Shouting can cause harm to cardiac health. Hatred and uncontrollable anger are critical to cardiac health. An increase in the activity of the emotional brain (amygdala), a rise in muscular tension, and an increase in the amount of stress hormones in the blood are possible complications in the person who is on the other end.

7.

What Is the Best Exercise to Control Anger?

- Brisk walking.
- Boxing.
- Deep breathing.
- Yoga.
- Weight lifting.
- Progressive relaxation.
- Aerobic activities like cycling, running on a treadmill, jogging, skipping rope, etc.
- Team sports

8.

How Can We Relieve Anger Quickly?

- Thinking twice before speaking.
- Doing exercise to control anger.
- Getting a timeout.
- Expressing anger when in a calm mind.
- Resolving the issue by thinking of possible solutions.
- Avoid holding a grudge.
- Start with 'I' statements to avoid blaming the other person.
- Engaging in practice relaxation skills.
- Lightening the mood by humor.

9.

Which Is the Good Therapy for Managing Anger?

Cognitive behavior therapy is the best therapy to treat uncontrolled anger, as it helps in changing inaccurate beliefs and identifying negative thought patterns.

10.

What Should I Do to Control Anger In Kids?

- Designing an anger thermometer.
- Nurturing anger-management skills.
- Generating a plan for calming down.
- Avoiding violent pictures and movies.
- Explaining the consequences.
- Educating the child about feelings.
- Avoiding surrender to tantrums.

11.

Which Medicine Is Suitable for Controlling Anger?

Antidepressants like Selective serotonin reuptake inhibitors help in controlling anger by producing a calming effect.

12.

Is Anger a Hereditary Condition?

Anger issues are said to run in families; however, there can also be the adoption of learned behavior, which kids learn from adults.

13.

What Is the Reason for a Short Temper?

An aggressive and impulsive behavior characterizes a short temper, which can be due to disorders like intermittent explosive disorder or depression.
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Quadros Krystel Godfrey Lavina
Quadros Krystel Godfrey Lavina

Dietician

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