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Anger is an expression of a natural emotion and an automatic response to various forms of pain. It can be identified when an individual expresses a strong hostile and uncomfortable response to a perceived threat or provocation. When a person is angry, it could trigger certain physiological reactions such as increased heart rate, increased adrenaline levels, headaches, tensing shoulders, stomach knotting, jaw or fist clenching, having trouble concentrating etc.
However, anger is neither a good nor bad emotion, but it merely conveys a message, informing you that a situation is upsetting, unjust, or threatening. When angry, you may feel the situation is out of your hands and little could be done to salvage it, but on the contrary, you possess more control over your anger than you think. It is possible to learn to control your emotions (anger) without hurting others.
When anger spirals out of control, it has adverse consequences on the individual which could affect physical health (heart diseases, diabetes, weak immune system, high blood pressure), mental health (stress and depression), career (erodes respect from colleagues, supervisors and clients), and relationship with others (eliminates comfort, trust and happiness). Learning to control anger yields positive results such as building better relationships, achieving life goals, and leading a healthier life.
There exist some easy techniques to keep your anger in check when warning signs have been recognized, and these include;
- Taking deep breaths: Deep and slow breathing assists in countering rising tension. The trick is to breathe deeply from the abdomen, getting as much fresh air as possible straight into your lungs.
- Exercise: Taking a brisk walk around the block is a great idea for releasing built-up energy so you can approach the situation in clear spirit.
- Counting to ten slowly: To assist your rational mind and catch up with your feelings, focus on counting to ten and if you still feel angry by the time you reach ten, start all over.
- Stretching or massaging tension areas: Arm and feet stretching, rolling shoulders and gently massaging your neck and scalp can assist greatly in cooling anger.
- Using sense organs: The sense of sight, smell, touch, taste and hearing has a relaxing power inherent in them that can be taken advantage of. One might try listening to music, watching a movie or picturing themselves in a favorite place to calm down.
If your anger continues to spiral out of control despite practicing anger management techniques, or the law keeps catching up with you, you may require a more professional help. Numerous therapists, classes and programs exist for people with anger management challenges. Seeking help is not a sign of weakness and you will often find others in the same circumstance which helps to relieve the burden off through shared experiences.
Therapy for anger problems assists in exploring reasons behind one’s anger and provides a safe environment to identify and learn about anger triggers. It is also a safe place to practise new skills for expressing anger. Anger management classes or groups on the other hand, open you up to seeing others cope with similar struggles, hearing their stories, and tips and techniques for better anger management.
You might think that venting your anger is healthy, that the people around you are too sensitive, that your anger is justified, or that you need to show your fury to get respect. But the truth is, anger is much more likely to damage your relationships, impair your judgment, get in the way of success and have a negative impact on the way people see you. That’s where anger management comes in and mastering its art through practice holds huge payoffs while helping improve your relationships, achieve your goals, and lead a more satisfying life.
- Chima Ordu, Admin Intern at Redcare HMO