How to Understand Anger

Anger can be a very powerful emotion that is poorly understood. At times people can become afraid of their anger if they are uncertain as to what actions may result. Suppressing anger can play havoc and may lead one to experience other emotional conflicts. So let's explore some practical ways to manage anger.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• The ability to effectively express anger in a healthy manner.
• An understanding of the difference between a healthy and unhealthy choice.
• A respect for others by not intimidating, forcing your ideas or wishes on them or behaving in a disrespectful manner.

How to Manage Anger

1. Expressing anger is healthy as long as you don't behave in a way that is harmful to others. Some people find ways to justify their inappropriate actions by saying, "I was frustrated." Some other reasons people behave inappropriately may be due to hurt, being annoyed, disappointment, feeling harassed or threated.

2. The body responds when angry by activating chemicals that release adrenaline. The heart pumps faster and blood pressure may rise. Your muscles tense and the blood flow may quicken. The fight or flight response may also be activated.

3. Getting angry can be useful if it is used to motive a person toward healthy action. If you sulk or become immobilized by your anger, it can be destructive. Using your anger to solve problems, handle crisis or emergencies or to strive to reach personal goals can be a healthy way to use your anger.

4. Ignoring anger can lead to health problems such as high blood pressure, heart problems, headaches, stomach problems, skin disorders, constipation, diarrhea or weight problems. Not dealing with your anger may result in distraction or put you at risk for accidents to occur. Chronic anger that gets ignored may result in the development of anxiety or depression. Expressing anger with sarcasm or criticism may damage relationships with people that are important to you.

5. Uncontrolled anger may cause a person to engage in abusive, violent or criminal behaviors. Lifelong patterns may develop that get passed down from generation to generation. Find healthy outlets for your anger such as humor, writing, relaxation, hobbies, and physical activities.

Tips & Warnings

• Recognize your anger as a human emotion and learn techniques to assertively address situations in which you feel angry.
• Try to identify the cause of your anger and take appropriate actions.
• Be aware of anger triggers and try to avoid them, deal with them appropriately or seek professional help for those that may be overwhelming.
• Decide a reasonable course of action, make a plan and follow through.
• If someone else is angry try to be a good listener, without judgment.
• Sometimes you might need to step away from a situation and take a "cool down period," before expressing your anger---learning this about your self and using it appropriately can make the world of difference to your relationships.
• Try to learn to be direct and assertive; use confrontation sparingly.
• Don't make unwarranted accusations!
• Try not to sulk; the silent treatment doesn't really solve problems.
• Know the difference between assertion and aggression!