Anger is an easier way to communicate rather than admit to yourself or others that you’re feeling tension, nervousness, discomfort, uncertainty or sadness because these emotions may be starting the process of anger. It’s not inherently wrong. However, if you express your anger in hurtful ways, it can have a detrimental effect on your health and your relationships with others.
So, it’s
important to know when you’re angry and to respond in a safe and healthy way. An
anger management program is a psychotherapy program designed to help you manage
your anger. It helps you to reduce your anger. If you’re constantly getting
angry and losing your patients very quickly, then you need an anger management
program. This article review how anger can disturb your health, anger
management and it related issues.
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| How anger can disturb your health |
What is anger?
It is a strong sensation of
annoyance or irritation about something. You might experience a real feeling of
impatience and frustration on somebody, or which may feel you in the wrong
direction. However, anger is feeling to express your emotions and you really
want to lash out to people or something, due to which you gets upset or angry
with them.
What
are the causes of anger?
There are
many reasons why you may become angry, and these reasons may vary from person
to person. For instance, you may become angry when you feel threatened or
attacked by another person. This can be emotional, physical or financial, and
it can cause you to become angry at a person or an object. For example, in a
situation where you feel that you have no control over a situation, you may
also lose control and become angry. If you feel that you are being treated
unfairly or in a biased way, you may also become angry.
What are symptoms of anger?
You might have experienced
the symptoms of anger, and you may notice certain symptoms like:
- Clenching your jaw or fist
- Feeling tense
- Increase in heart rate
- Face become red
- Headache
- Stomach ache
- Shaking your hand or your body
- Feeling very hot or warm in the face or neck
- Sweaty palms
- Grinding your teeth
- Dizziness
- Being less patient than usual
By asking
yourself these questions, you may be able to identify what you’re feeling or
experiencing. Once you’ve identified the triggers and physical signs of your
anger, you’re ready to take action to manage it. Don’t forget that anger is
just one letter short of danger. Don’t close to danger and redirect yourself in
a calm and collected zone to avoid getting into angry mode.
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| An anger can be control by doing yoga |
What is an anger management
program?
An anger
management program (AMP) is a psychotherapy treatment designed to help you
reduce your level of anger. It can also help you become calmer and more
confident. If you have a history of getting angry and losing patients very
quickly, an anger management program could be just what you need.
What is anger cycle?
It includes three phases:
Escalation
phase –
- Denial and disregarding of eruptions
- Increased hostility and pressure
- More frequent and powerful anger
Explosion
phase -
- Physical and verbal hostility
- Discharge of pressure
- Harmfulness
Post-explosion
phase
- Guilt or shame
- Blames
- Penalty
- Apology, repair and promise
How anger can affect your
health?
Anger can be very dangerous
sometimes, even it can ruin your career or relationships. Therefore, it become
important to let go of this anger, because there can be serious repercussions
like:
- Anger can destroys your career.
- It hurts your physical health and mental disturbance.
- Anger can destroy your relationships, this may be in your friends or family.
- Anger can make lose your focus to achieve your goals.
How can you control your anger?
Whenever you feeling angry next time, take a look of some below
techniques and tips to control your anger. These are some common tips that work
for a lot of people with anger, you need to find out what works the best for
you. It is suggested trying one out at a time, and see what works the best for
you.
1. Express yourself:
It is believed that people who openly express their feelings
are healthier than those who suppress their strong emotions. You have to find
out the best way to express your dissatisfaction. You need to calmly expressing
yourself will give you a better consideration of the situation. This also prevents
things like conflict, dislike, grief, and many more.
2. Take control of your breathing:
Your breathing will rises when you are angry. So you need to
control your breathing at that moment. Start breathing in through your nose
while counting, and breathing out from your mouth by counting to a number that
is higher. And repeat this process for 2-3 minutes, until you able control your
anger.
3. Write some articles:
Writing an article is the best way to express your feelings,
and you can make conversational by asking yourself questions and answering
them. Even you may feel better by doing this great way of writing.
4. Break free mentally:
Whenever you feel angry, you can create mental images of
beautiful things. You can think about of your favorite dish or your favorite movie
etc., and find yourself something to make you laugh. Because laugh can improves
your mood, and forgiveness becomes easier. Try to talk to yourself in a way
only you can., and repeat in your mind that ‘I am OK,’, ‘I can do better’, this
will helps calm your nerves.
5. Pause before you react to anything or anyone:
First you admit that you are feeling angry while taking deep
breaths. Than you decide that if your anger is causing you to over-react in
this moment, what is the best way to response for this situation.
6. Turn on your creative lamp:
Several research found that feeling angry increases
creativity. However, Next time if you’re feeling anger, you can tap into
your creative activities, like photography, drawing, painting, music, dancing,
and so on, you tend to feel better. This way, you’re transferring your energy
from your feelings and used in a beautiful, healthier form.
7. Feel your emotions that
might be causing your anger:
Just imagine your anger as
a balloon, and find the best ways to let the air out slowly and safely, rather
than allowing it to fill up until it pops.
8. Don’t hold a grudge:
Always follow the policy,
forgive and forget and move on in life if somebody has harmed. And just bless
that person and move on in your life. This will help you to stay calm in
difficult situations.
Some more tips:
- Once you are cool and calm, express your anger
- Listen to relaxing music and enjoy to change your mind
- Take a hot shower, or a cold shower or put ice on pressure points
- Hold something some hard object like a crystal or rock
- Squeeze a stress ball to release your pressure
- Drink some water an get hydrated
- Do some yoga, stretching, exercise or meditation
- Spend time with a pet to divert your feelings
- Do some gardening which helps to relax your feelings
- Go for a walk, run or bike ride
- Distract by reading your favorite magazine or book
- Take some time alone and sit quietly
Once you know the triggers
that gets you angry, you can be more attentive of it. Accordingly, you can
practice positive coping skills as soon as possible to help accomplish your
anger that is inevitably going to control.
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| An anger may be controlled by anger therapies |
How advance solutions and
therapies can helps in anger management?
There are certain therapies
and techniques which can really help them.
- Cognitive behavioral therapy (CBT) – This treatment helps you to understand your triggers for anger, developing your skills to think and behave in a better way to feel you more calm and more in control.
- Improvement in communication skills – This treatment will help you to create lots of friends and have lots of people to whom you can communicate better.
- Family therapy – This therapy helps you in situations where anger is frequently occurs at family members. This can help you to understand better and improve communication and resolve issues.
- Psychodynamic therapy – This therapy will help you to determine the root of anger and your response to it. Accordingly, you can avoid the problematic situations.
Conclusion:
Anger is one of the most common human emotions, and we all experience it
at some point, whether it’s low temper or high rage. However, too much or
uncontrolled anger can be very damaging, and can even lead to problems in
relationships or in your career. So, it’s important to learn how to manage and
express anger. You should be aware of the consequences of your anger, but you
may need to follow some of the tips mentioned above or seek help from a
professional. There are even anger management groups and classes that can
provide extra support.
Getting angry isn’t a normal experience, and most of you probably aren’t
feeling normal at that moment. However, you can attempt to respond to your
anger in the best way possible by learning how to identify your anger, learning
the source of your anger, and learning the special skills that help calm you
down.
FAQ:
Q1. How can I control my anger in stressful situations?
Answer: In stressful situations, controlling anger involves taking a
moment to pause and consciously engage in deep, slow breathing to calm the
body's physiological response. Additionally, employing positive self-talk, such
as reframing thoughts and focusing on solutions rather than problems, can help
redirect and manage anger in a more constructive manner.
Q2. What
are effective techniques for anger management?
Answer: The best ways to manage anger include deep
breathing to relax the nervous system, mindfulness to stay in the present and
be aware of your emotions, and healthy communication skills to communicate your
feelings in a constructive way rather than in a negative way. Physical
activity, such as regular exercise, can also help reduce tension and improve
emotional well-being.
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| Deep breathing helps to control anger |
Q3. What are the long-term consequences of uncontrolled
anger?
Answer: The long-term consequences of uncontrolled anger can include
damage to personal relationships, as constant outbursts may lead to alienation
and strained connections. Additionally, persistent anger has been linked to
various health issues, including increased risk of cardiovascular problems and
other stress-related conditions.
Q4. What are some tips for managing anger in
relationships?
Answer: Effective tips for managing anger in relationships include
active listening to understand the other person's perspective, taking breaks to
cool off during heated discussions, and using "I" statements to
express feelings without blaming. Additionally, practicing empathy, setting
healthy boundaries, and seeking compromise can contribute to a more
constructive and harmonious relationship dynamic.
Reference used:
https://blog.aiesec.org/managing-anger-like-a-leader/
https://www.anchortherapy.org/blog/most-important-things-you-need-to-know-about-anger-management
https://www.howitworksdaily.com/the-science-of-anger/
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