What Anger is?
As humans, we have developed the emotion of anger to react to situations that we perceive as threatening. It is common to experience anger, but uncontrolled anger can lead to severe consequences. It may cause us to act impulsively and make regretful decisions.
People exhibit different responses when they experience anger.
Some people express their anger by shouting, swearing, or becoming physically aggressive, while others turn it inward and experience feelings of worthlessness and self-loathing. Still, others may become passive-aggressive.
When you experience frequent episodes of anger, your body will release adrenaline, which can result in several physical problems such as:
- A feeling of tightness in your chest
- Clenching your jaw or grinding your teeth
- A fast heartbeat or heart palpitations
- Throbbing sensation in the head
- Sweaty palms and feeling very hot
- Tremors or shaking
- Having a stomachache or needing to go to the bathroom.
Mentally, you may feel:
- Like you want to run away
- Like a ‘red mist’ comes over you
- Nervous and tense
- Sad or depressed
- Out of control
The following are signs that your anger may be getting out of control:
- Persistent feelings of frustration or anger with difficulty in achieving calmness
- Involvement in unlawful actions as a consequence of anger
- Inability to regulate your temper when in the presence of others
- Encountering challenges within personal relationships due to anger-related problems
- Job instability due to uncontrolled anger interfering with work responsibilities
- Engaging in physical violence, like striking objects, due to escalated anger
Each individual's approach to addressing anger will differ; thus, an expert will collaborate with you to comprehensively comprehend your circumstances and the triggers behind your anger.
It's essential to properly manage anger, as uncontrolled outbursts can result in various physical and mental issues. Individuals should learn to handle their triggers and indications to avoid negative consequences.
Various treatments are available for managing anger, including talking therapies that aim to identify the root cause and provide strategies for dealing with it. One such therapy is cognitive behavioural therapy, which can help change thought patterns and behaviours associated with anger. It's essential to seek help for the negative consequences of unmanaged anger.
Anger management programs are accessible nationwide, offering group therapy or individual sessions.
If you require assistance managing your anger, the initial step is to consult a physician, who can subsequently provide a referral for specialised intervention.
There are some self-help techniques that you can use to manage your anger more effectively.
The first step is to identify the signs of anger symptoms mentioned above.
If you can identify the signs of anxiety, there are methods you can try to calm yourself down. One such way is taking deep, slow breaths, which can help you relax. Another technique is counting slowly to 10, giving you time to think about your situation.
In the long term, it would be helpful for you to identify your triggers. A doctor or specialist can assist you with this, and Mind has further information on how to do so.
It is essential to prioritise your mental and physical well-being by exercising regularly, maintaining a healthy and balanced diet, and getting sufficient sleep. Additionally, refrain from consuming alcohol and drugs, as they will have adverse effects on your anger management in the long term.
When we become angry, our body prepares for action by entering the 'fight or flight' mode. This instinctual response in the past allowed us to think and respond rapidly under challenging situations.
Sometimes, we act impulsively without considering the consequences, resulting in regret later on.
Anger causes vary among individuals, from experiencing road rage to feeling frustrated with oneself due to personal shortcomings or recalling unpleasant memories.
Various factors might influence the way you individually manage anger. These could encompass how your parents addressed anger during childhood, past experiences like trauma, and your present circumstances, including coping with grief.