Managing Anger

Anger – What is it?

Anger is a very strong emotion that can result from feelings of hurt, frustration, disappointment or annoyance. Anger is a normal human emotion that ranges from mild irritation to intense rage.

Anger could be helpful or destructive, based on the way it is expressed. Understanding ways of recognizing and expressing anger in a correct manner can aid people to meeting goals, handling emergencies and solving problems. Yet, there could be problems if people are unable to identify and manage their anger.

Dangers of suppressed anger

Suppressing anger can lead to depression and anxiety disorders. Anger that is not suitably expressed can upset relationships, hamper thinking and behavior patterns, and cause various physical problems. Long term or chronic anger has been associated with health conditions like heart problems, high blood pressure, headaches, digestive problems and skin disorders. Additionally, anger has also been related to problems like violent behavior, crime and physical and emotional abuse.

Managing anger - What steps to take?

* As you begin to get angry, you should try positive self-talk, deep breathing, or stop your angry thoughts. Deep breathe from your diaphragm. Slowly repeat calming words or a phase, for example words like relax or take it easy. Deep breathe and repeat such words to yourself till your anger subsides.
* Even though it is better to express anger than bottling it up, it should be expressed in a proper way. Repeated angry outbursts are usually unproductive and results in problems in relationships. Also, such anger outbursts are taxing to your cardiovascular and nervous systems and could worsen health problems. Learning the healthy way of using assertiveness to express your needs, feelings and preferences. Assertiveness is a better option than using anger in most situations.
* Try to find out other’s support. Discuss your feelings and try to change your behavior.
* In case you find it difficult to realize what time you are having angry feelings, maintain a log of when you get angry.
* Try gaining a different perception by putting yourself in the place of the other person.
* Learn to laugh at yourself and find humor in circumstances.
* Practice good listening skills. It could assist in improving communication and can help in trusting feelings among people. Trust can assist you in dealing with potentially aggressive emotions.
* Learn to be assertive, calmly express what you feel and be direct without becoming hostile, emotionally charged or defensive. Refer self-help books or consult a professional therapist to learn anger management skills and being assertive.

Dealing with anger in a healthy way

In case you think your anger is unmanageable and is having a negative influence on your relationships and life, you should consult a mental health professional. A licensed mental health professional or a psychologist could help you to develop techniques to change your thinking and behavior. A mental health professional could assist you in dealing with your anger is a more suitable way. Select your therapist with care and ensure that the treatment sought from such a trained professional is capable of teaching you assertiveness skills and anger management.