“Anger is the ultimate destroyer of your own peace of mind.”- Dalai Lama
When someone cuts you off in traffic, do you become irritated? When your child refuses to cooperate, does your blood pressure rise? Anger is a natural and even beneficial emotion, but it’s critical to manage it positively. Anger that is out of control can have a negative impact on your health and relationships, in a big way. And of course, the Dalai Lama is right, as long as you are angry peace of mind is the last thing you can achieve.
Anger’s Physical Repercussions
Anger activates the ‘fight or flight’ response in the body. Fear, excitement, and anxiety are some of the other emotions that cause this reaction. The adrenal glands secrete stress chemicals like adrenaline and cortisol, which flood the body. In preparation for physical effort, the brain shunts blood away from the intestines and into the muscles. The body temperature rises and the skin perspires when the heart rate, blood pressure, and breathing increase.
Anger-related Health Issues
The persistent rush of stress hormones and associated metabolic changes that come with unchecked anger can eventually impair a variety of physiological systems.
Unmanaged anger has been related to a variety of immediate and long-term health issues, including:
Headaches
Digestion issues, such as abdominal pain
Insomnia
Anxiety
Depression
High blood pressure,
Eczema
Heart attack
Stroke
Are you ready to master your anger and frustration? Consider these ten anger management suggestions to get started.
1. Consider your words before speaking.
It’s easy to say something you’ll later regret in the heat of the moment. Before you say anything, take a few moments to gather your thoughts – and let everyone involved in the situation to do the same.
2. Once you’ve regained your composure, vent your anger.
Express your frustration in an authoritative yet nonconfrontational manner as soon as you’re thinking clearly. Without hurting people or attempting to manipulate them, express your worries and concerns plainly and frankly.
3. Get some physical activity
Physical activity can aid in the reduction of stress, which can lead to anger. Go for a quick walk or run, or spend some time doing other fun physical activities if you feel your anger is rising.
4. Take a break.
Children’s timeouts aren’t the only ones who can benefit from them. Allow yourself to take brief pauses throughout stressful times of the day. A few seconds of silence may help you feel more equipped to deal with whatever comes your way without becoming irritated or upset.
5. Look for potential solutions.
Rather than focusing on what made you angry, focused on resolving the current problem. Is your child’s disaster of a room driving you insane? Close the door behind you. Is your partner always late for dinner? Plan your meals for later in the evening — or agree to dine alone a couple times per week. Remind yourself that anger isn’t going to solve anything and may even make things worse.
6. Use ‘I’ statements whenever possible.
Use “I” phrases to describe the situation instead of criticizing or blaming, which will just add to the stress. Respectful and specific communication is essential. Instead of saying, “You never do any housework,” say, “I’m disappointed that you left the table without offering to help with the dishes.”
7. Don’t harbor grudges against others.
Forgiveness is an extremely effective weapon. Allowing anger and other bad emotions to overpower happy emotions might lead to you being swept up by your own bitterness or sense of unfairness. However, if you can forgive someone who has offended you, you may be able to learn from the incident while also strengthening your friendship.
8. Laughter is a great way to relieve tension.
Relaxation can be aided by lightening up. Use humor to help you deal with whatever it is that is making you upset, as well as any unreasonable expectations you may have about how things should go. Sarcasm, on the other hand, should be avoided because it might hurt feelings and make things worse.
9. Work on Anger Management Techniques
- Concentrate on the physical manifestations of anger. While it may seem paradoxical, paying attention to how your body feels when you’re furious might help you manage your anger’s emotional intensity.
- Take a few deep breaths in and out. Deep, steady breathing will help to relieve tension. The goal is to breathe deeply from your abdomen, allowing as much new air into your lungs as possible.
- Get your feet moving. A little walk around the block is a terrific way to get some exercise. Physical activity expels pent-up energy, allowing you to face the situation more calmly.
- Make use of your senses. To swiftly reduce stress and chill out, engage your senses of sight, smell, hearing, touch, and taste. Listening to music, looking at a favorite photo, relishing a cup of tea, or touching a pet are all good options.
- Tension points can be stretched or massaged. If you’re tensing your shoulders, for example, roll them or softly massage your neck and scalp.
- Count to ten slowly. Concentrate on counting to allow your rational thinking to catch up with your emotions. Start counting again if you still feel out of control when you get to ten.
10. Recognize when you need help.
Learning to control one’s anger can be difficult for anyone at times. If your anger is out of control, causing you to do things you regret, or hurting those around you, seek assistance for anger issues.
