Mental Health

A Guide On Anger Management

Discover how to stop being angry so you can take control of your emotions and manage your behaivour. Learn strategies for calming anger and take the first step on your journey to self-control today.

By URLife Team
07 Feb 2023

Anger is an intense emotional state that arises when an individual feels that they have been wronged or treated unfairly. This can range from small instances of frustration, such as someone taking a parking space, to deep hurt and betrayal. . So, how to stop being angry?

The intensity with which anger is felt and expressed is highly personal and can vary greatly from person to person. Factors such as personality, age, gender, and past experiences all play a role in shaping the way an individual experiences anger.


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Understanding Anger And Aggression

Anger is an emotional response that can cause physical symptoms such as muscle tension, headaches and increased heart rate. People express anger verbally through yelling, arguing, cursing or sarcasm or physically through actions like raising a clenched fist or throwing objects. Anger can also be internal and not expressed.

Aggression is intentional behavior that intends to harm another person and often stems from a desire for dominance and control. It can be physical, such as punching or hitting, and is often seen in cases of abuse or criminal activities. Aggression often arises from anger, but only a small percentage of angry incidents lead to aggression. Anger can cause many negative consequences in various aspects of life, including interpersonal conflicts, negative evaluations by others and increased risk-taking behaviour.


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Ways Anger Impacts Your Health

Anger is a normal and natural emotion that can occur in response to a perceived threat or frustration. However, when anger is not properly managed, it can have negative impacts on your physical and mental health. Here are some of the ways anger can impact your health:

1. Heart Risks: An angry outburst can increase your heart rate, blood pressure, and stress hormones. This can increase the likelihood of heart disease, heart attack, and other heart-related health problems.

2. Stroke Risk: Studies have shown that people who experience frequent episodes of anger have a higher risk of stroke. This is because anger can cause the blood vessels in your brain to constrict, reducing blood flow and increasing the risk of a stroke.

3. Weakened Immune System: Anger can weaken your immune system, making you more susceptible to illness and disease. When you are angry, your body releases stress hormones that suppress your immune system, making it more difficult for your body to fight off infections.

4. Increased Anxiety: Anger can also make anxiety worse. When you are angry, your body experiences a physical and emotional response that can trigger anxiety symptoms, such as rapid heart rate, sweating, and shaking.

5. Depression: Anger is also linked to depression. People who experience frequent anger outbursts are more likely to experience depression, and depression can make it more difficult to manage anger.

6. Lung Problems: Hostility can hurt your lungs by increasing the production of stress hormones, which can cause lung inflammation and breathing difficulties.

7. Shorter Life: Anger can also shorten your life. People who experience frequent anger outbursts are more likely to have shorter lives due to the negative effects of anger on the heart, lungs, and other organs.


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When To Get Help

If you find that your anger is frequently affecting your daily life, it may be a good idea to seek help from a mental health professional. A therapist can help you develop strategies for managing your anger in a healthy and constructive way. When selecting a therapist, be sure to communicate your specific concerns about anger and ask about their approach to anger management. With the right counseling techniques and support, it is possible to improve anger management .

Regular preventative checkups with a healthcare provider can also help to monitor any negative physical impacts of anger on your health and address them accordingly.


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Expressing Anger In Healthy Ways

Anger is a normal and natural emotion, but it's important to express it in healthy ways to avoid negative impacts on your physical and mental health. Here are some suggestions for expressing your anger in a healthy way:

1. Take A Break: If you feel overwhelmed by anger, it's okay to step away from the situation temporarily until you cool down. This can give you time to process your emotions and regain control.

2. Embrace The Emotion: It's important to acknowledge and accept anger as a normal part of life. Recognising your emotions and being mindful of them can help you understand why you are feeling angry.

3. Identify The Cause: Once you have accepted your anger, try to pinpoint the exact reasons behind your emotions. This can help you understand the root of your anger and how to resolve it.

4. Strategise: After identifying the cause of your anger, consider coming up with different strategies to remedy the situation. This can include problem-solving techniques or seeking support from friends or family.

5. Get Active: Doing something physical, such as going for a run or playing a sport, can help release pent-up emotions and reduce stress.

6. Talk To Someone: Talking to someone you trust about how you're feeling can help you process your emotions and gain a new perspective on the situation. Having a support network can make a big difference in managing anger in a healthy way.

Incorporating these suggestions into your daily routine can help you express your anger in a healthy and constructive way, improving both your physical and mental well-being.


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