Anger Management

Anger
Management

UNDERSTANDING ANGER

Anger is a normal human emotion that everyone feels, but if not managed effectively, it can adversely affect physical health, quality of life, and relationships. This can range from mild irritation to intense anger. There can be many reasons for anger, such as being mistreated or encountering difficult situations in daily life or past experiences. It can also be a way to cope with other emotions such as feelings of helplessness, shame, or fear. However, expressing anger aggressively is not always the best approach.

Research shows that “venting” only worsens the anger and doesn’t help you (or the person you’re angry with) resolve the situation. If you get angry often, feel out of control, or feel like your anger is hurting others or negatively impacting your relationships, you may have a problem. In such cases, it is best to seek therapy to learn how to better control your anger by learning techniques to change your thoughts and behavior. Life is full of unpredictable events, losses, and disappointments that can cause justifiable anger. It is important to understand that anger cannot and should not be suppressed. However, you can control how you react to such situations and prevent anger from making you unhappy in the long term.

Anger problems are behavioral patterns in which a person has difficulty controlling their anger, resulting in frequent outbursts or feelings of anger that are disproportionate to the situation. Anger is a normal emotion, but problems can arise when it is expressed in a way that is harmful to yourself or others, or when it interferes with your daily life or relationships.

https://youtu.be/Wh5HyJ1rxzk?si=Ag-Xycj9yB53u-No

Reference: Goldstein DS. Adrenal responses to stress. Cell Mol Neurobiol. 2010;30(8):1433-40. doi:10.1007/s10571-010-9606-9

BODY RESPONSE WHEN YOU ARE ANGRY:

Physiologically, when we are angry, our heart rate and blood pressure increase as well as our adrenaline and norepinephrine levels. When you are angry, your body undergoes a “fight or flight” response. This response is triggered by the adrenal glands, which release stress hormones such as adrenaline and cortisol into the bloodstream. The brain then redirects blood from the gut to the muscles, preparing the body for physical exertion.

When you get angry, the muscles in your body tense up. Neurotransmitter chemicals called catecholamines are released in the brain, resulting in a surge of energy that can last for several minutes. This surge of energy is behind a common angry desire to take immediate protective measures. At the same time, the heart rate increases, blood pressure increases, and breathing rate increases. The face may turn red as blood flow increases to the limbs and prepares them for physical activity. Your attention narrows and stays on the object of your anger. You quickly become unable to concentrate on anything else. In quick succession, additional neurotransmitters, and hormones (including adrenaline and noradrenaline) are released into the brain, causing a persistent state of arousal. Anger triggers the body’s fight or flight response, which is also triggered by other emotions such as fear excitement, and anxiety.

Reference: Vanta, B. (n.d.). Physiology of anger. MentalHelp.net. Retrieved from,
https://www.mentalhelp.net/anger/physiology/

Causes Of Anger

Everyone gets angry from time to time, but people with anger issues suffer from persistent anger that negatively impacts their lives and those of their loved ones. Adults who get angry easily or have difficulty controlling their emotions may have experienced childhood abuse or trauma in the past. Anger issues can also be caused by a pre-existing mental illness or addiction.

Bipolar disorder is also a mental illness in which mood swings range from extreme mania to severe depression. People with bipolar disorder sometimes exhibit severe, uncontrollable anger, and experts believe that low serotonin levels may contribute to the condition. Intense anger may indicate an underlying mental illness, such as Intermittent explosive disorder, bipolar disorder, or oppositional defiant disorder. In some cases, gambling, alcohol, and drug addiction can cause tantrums. Because anger problems usually have multiple causes rather than a single root cause, anger treatments, medications, and treatments vary from person to person.

Although anger itself is not diagnosable, people with anger related problems may benefit from medical and psychological evaluations that can help determine the cause of their angry outbursts.

Three Main Triggers of Anger

FEAR

Fear can be a great trigger for anger. It’s not a fear for one’s own life, it’s a social fear. Fear of embarrassment or failure can lead to feelings of anger. Fear of the unknown can manifest as anger. Our mind converts the feelings of fear into feelings of anger to overcome the fear.

FRUSTRATION

Generally, when frustration with a situation or life in general increases, the next step is anger at what is happening. For example, many of us have felt frustrated by a co-worker who wasn’t enthusiastic about their work. As the frustration of having to cover work increases, this frustration often turns into anger towards co-workers and management, allowing the situation to continue. Frustration often stems from a feeling of being unable to change a situation, and it’s natural to feel angry about your helplessness.

HURT AND PAIN

Pain from others can trigger anger as a natural emotion. When others hurt us or make us suffer, anger is a natural feeling. How many times have we heard about someone finding out their partner is cheating and their pain and suffering quickly turning to anger? Or angry because someone you trusted betrayed you? As humans, we want to deal with those who cause us harm and pain and prevent our suffering and pain from continuing.

Reference: Vanta, B. (n.d.). Physiology of anger. MentalHelp.net. Retrieved from,
https://www.mentalhelp.net/anger/physiology/

Symptoms of Anger

People with anger issues have aggression or intense anger, irritability, and frustration, which can lead to physical and verbal aggression, or suppress their anger and cause depression or other mental health problems. Treatment for anger issues may include therapy, stress management techniques and classes.

Symptoms of Anger

Stress causes changes in your body and it also affects your emotions.

Here are some symptoms on how anger can affect the body:

Here are some symptoms on how anger can affect emotions:

Motivational Effects of Anger

On the positive side:

Anger creates a feeling of power and control in a situation where before anger, these positive feelings and motivation did not exist.
The sense of control and righteousness that comes from anger can motivate you to challenge and change difficult interpersonal and social injustices. If handled properly, your anger can motivate others to help you win your case.
Anger can help you escape feelings of vulnerability and release stress and frustration. This can bring the energy and determination needed to stand up for yourself when you are wronged.
If you have been a victim of domestic violence for a long time and your anger has finally reached a boiling point that allows you to leave your abusive relationship, then anger is a positive force in your life.
If you are a strong advocate for a truly moral cause, anger will give you the strength to continue and the will to persevere.

On the negative side:

Anger can create and then reinforce a false sense of entitlement, an illusory sense of moral superiority that can be used to justify immoral actions.
Angry people tend to subscribe to the philosophy that “the ends justify the means” and then use unspeakable means to achieve goals that defeat their purpose.
Some people have very little control over their anger and tend to explode in rages. Raging anger may lead to physical abuse or violence.
A person who doesn’t control their temper can isolate themselves from family and friends.
Some people who fly into rages have low self-esteem and use their anger to manipulate others and feel powerful.
Inappropriate anger can destroy relationships, make it difficult to keep a job, and seriously impact the angry person’s physical and mental health.

Motivational Effects of Anger

Anger presents a combination of motivational advantages, with some being beneficial while others are shortsighted and self-destructive.

Anger creates a feeling of power and control in a situation where before anger, these positive feelings and motivation did not exist.

The sense of control and righteousness that comes from anger can motivate you to challenge and change difficult interpersonal and social injustices. If handled properly, your anger can motivate others to help you win your case.

Anger can help you escape feelings of vulnerability and release stress and frustration. This can bring the energy and determination needed to stand up for yourself when you are wronged.

If you have been a victim of domestic violence for a long time and your anger has finally reached a boiling point that allows you to leave your abusive relationship, then anger is a positive force in your life.

If you are a strong advocate for a truly moral cause, anger will give you the strength to continue and the will to persevere.

Anger can create and then reinforce a false sense of entitlement, an illusory sense of moral superiority that can be used to justify immoral actions.

Angry people tend to subscribe to the philosophy that “the ends justify the means” and then use unspeakable means to achieve goals that defeat their purpose.

Some people have very little control over their anger and tend to explode in rages. Raging anger may lead to physical abuse or violence.

Inappropriate anger can destroy relationships, make it difficult to keep a job, and seriously impact the angry person’s physical and mental health

A person who doesn’t control their temper can isolate themselves from family and friends.

Reference: The Mental Health Editorial Team. (2024, January 31). Motivational effects of anger. MentalHealth.com.
Retrieved from, https://www.mentalhealth.com/disorder/motivational-effects-of-anger

How to Manage Anger

Anger management doesn’t mean never getting angry. Instead, it’s important to learn how to recognize, get along, and express your anger in healthy and productive ways. Anger management is a skill that anyone can learn. Even if you think you have your anger under control, there is always room for improvement.

https://youtu.be/zpucCXdOSH8?si=_wiwX8eL5MNLjJCX

END OF MODULE QUIZ

Question 1: Why is it advised to seek therapy for anger issues?

Answer: C) Therapy provides techniques to control anger by changing thoughts and behaviors

Explanation: Seeking therapy is recommended because it offers a structured and supportive environment for individuals to learn effective techniques to manage and control their anger. It focuses on changing thought patterns and behaviors rather than suppressing or worsening anger.

Question 2: What physiological changes occur in the body when a person experiences anger?

Answer: C) Tensing of muscles, increased heart rate, and elevated blood pressure

Explanation: Physiologically, anger triggers the “fight or flight” response, leading to muscle tension, increased heart rate, elevated blood pressure, and the release of stress hormones like adrenaline and cortisol.

Question 3: Why is understanding the body's response to anger important?

Answer: C) To recognize the impact of anger on the body and implement effective anger management strategies

Explanation: Understanding the body’s response to anger is crucial for recognizing the physical effects of anger. This awareness helps individuals implement effective anger management strategies, promoting healthier coping mechanisms and preventing long-term negative consequences.

Question 4: What is the importance of identifying triggers of anger, according to the given information?

Answer: B) To plan accordingly and understand the causes of anger

Explanation: The correct answer is (b) To plan accordingly and understand the causes of anger. Identifying triggers helps you recognize what makes you angry, allowing you to plan how to manage your emotions and respond more effectively.

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Anger Management