ARE YOU CONSTANTLY OVERWHELMED BY ANGER? DISCOVER 4 WAYS TO FIND YOUR CALM!
WHAT IS ANGER?
Anger, a universal and uncomfortable emotional reaction to threat, hurt, or provocation, is a typical human experience. However, when left unmanaged, it can become dangerous and detrimental to self and others.
WHY AM I ANGRY ALL THE TIME?
Anger is a complex, multidimensional emotion caused by various triggers. Understanding what triggers your anger is the first step toward managing it. This self-awareness can empower you to anticipate and address potential conflicts before they escalate, putting firmly in control of your emotional responses.
Emotional feelings can be rational or irrational, depending on an individual's level of understanding and self-awareness.
- Rational emotions are based on logical thoughts that align with the situation.
- Irrational emotions are not grounded in logic or reason.
Analytical thoughts in a person build behaviors in response to events and situations. Thus, anger arousal situations are due to a lack of ability to form logical thoughts and to reappraise emotions. Therapy techniques aimed at replacing anger-inducing behaviors are recommended as part of the treatment process. Cognitive-behavioral therapy (CBT), in particular, is effective in changing patterns of thinking and behavior associated with anger.
WAYS TO CALM YOUR ANGER:
If you struggle to manage your anger, there are effective strategies to help you regain control and bring about positive change in your life:
1: COMMUNICATE CLEARLY:
Addressing the root cause of your anger is a crucial step. Once you identify what's triggering your anger, work on finding practical solutions. For example, if work stress is a significant trigger, consider discussing workload adjustments at your workplace.
Anger often results from miscommunication or unresolved issues. Learning to express your feelings calmly and constructively can prevent misunderstandings and conflicts.
2: USE A TIMEOUT STRATEGY:
A short break lets you cool down and gain perspective. When you feel anger building up, it's important to take a step back. Whether it's a five-minute walk outside or a moment of quiet reflection in a separate room, distancing yourself from the source of your anger can prevent you from reacting impulsively. This 'Timeout Strategy' allows you to calm down and think more clearly before responding.
3: PRACTICE DEEP BREATHING:
Deep breathing can immediately and effectively produce calm. Take slow, deliberate breaths: inhale deeply through your nose for a count of four, hold your breath for four counts, and then exhale slowly through your mouth for another count of four. Repeat this process a few times. Deep breathing helps slow your heart rate and shift your focus away from anger.
4: BUILD A SUPPORT NETWORK:
Surrounding yourself with supportive friends and family can make a significant difference in managing anger.
Share your struggles with those you trust, and let them offer support and perspective. Use 'I' statements to describe how you feel and what you want to express.
For instance, instead of saying 'You always make me wait! ', you can say 'I feel angry when I am told to wait for a long time.'
This approach focuses on your feelings rather than blaming others, which can help defuse potential defensiveness and promote constructive dialogue. A strong support network can provide encouragement and accountability.
A WORD FROM MENTAL NURTURING:
While anger is considered a survival response inherent in all living creatures, humans have the mental flexibility to control and regulate their emotions and adapt them to socially accepted norms.
Managing anger is a journey that requires self-awareness, practice, and patience. You can foster emotional intellect by identifying triggers, employing calming techniques, and seeking support for anger management from a mental health professional.
Remember, it's not about eliminating anger but about learning to manage it in a way that promotes your well-being and enhances your quality of life. Embrace these strategies and take proactive steps towards a more balanced and peaceful existence.
REFERENCES:
1. Efficacy of anger management strategies for effective living among adolescents and youths, Torubeli Victor Ayebami and Kebbi Janet, Published Online:1 Mar 2017
https://hdl.handle.net/10520/EJC-b2260fdbe
2. Lee AH, DiGiuseppe R. Anger and aggression treatments: a review of meta-analyses. Curr Opin Psychol. 2018 Feb;19:65-74. doi: 10.1016/j.copsyc.2017.04.004. Epub 2017 Apr 13. PMID: 29279226.
3. Gilam, G., Hendler, T. (2015). Deconstructing Anger in the Human Brain. In: Wöhr, M., Krach, S. (eds) Social Behavior from Rodents to Humans. Current Topics in Behavioral Neurosciences, vol 30. Springer, Cham.
https://doi.org/10.1007/7854_2015_408
4. Rosário JL, Diógenes MS, Mattei R, Leite JR. Angry posture. J Bodyw Mov Ther. 2016 Jul;20(3):457-60. doi: 10.1016/j.jbmt.2016.01.002. Epub 2016 Jan 18. PMID: 27634065.
5. Blair RJR. Traits of empathy and anger: implications for psychopathy and other disorders associated with aggression. Philos Trans R Soc Lond B Biol Sci. 2018 Apr 19;373(1744):20170155. doi: 10.1098/rstb.2017.0155. PMID: 29483341; PMCID: PMC5832681.
Written by:
Dr.Saba Munir, MBBS
On December 13, 2024
