Jul 22 2024.
views 1214We have all been there. Stuck in traffic, dealing with a demanding boss or facing a frustrating situation. It is normal to feel anger bubbling up inside. But when anger starts to take control, impacting our relationships and well-being, it is time to explore some tools and techniques to manage this common emotion effectively.
Anger is a powerful emotion with the potential to be both destructive and constructive. While a surge of anger can motivate us to take action, unchecked anger can damage relationships, careers and even our health.
How does it affect people?
Anger can affect people in both physical and emotional ways. Here is a breakdown of how
Physical effects:
Anger triggers the body’s ‘fight or flight’ response. This means your adrenal glands release stress hormones like adrenaline and cortisol. This can lead to increased heart rate, blood pressure, muscle tension and sweating.
Health problems - over time, chronic anger can take a toll on your health. Studies have shown a link between anger, high blood pressure, heart disease and even headaches. It also can cause digestion problems and sleep problems like insomnia.
Emotional effects
Impaired thinking - anger can cloud your judgement making it difficult to think clearly. This can lead to saying or doing things you regret later.
Strained relationships - constant anger can damage your relationships with friends, family and co-workers. This is because uncontrolled anger can lead to arguments, physical fights, physical abuse, assault and self harm. People tend to avoid those who get angry frequently.
Mental health issues - unmanaged anger can contribute to mental health problems like anxiety, guilt, stress and depression.
While anger is a normal emotion, it is important to learn how to express it in a healthy way. If you find yourself struggling with anger, there are strategies for harnessing the power of anger and transforming it into a force for good.
Managing anger issues
The first step in managing anger issues is recognising your triggers.
The second step is to develop calming techniques such as:
Step three is to take a time out. You can do this by;
The fourth step is a very important step in maintaining relationships, which is to express yourself assertively.
When you learn to express your anger in a healthy way, you can better resolve conflict in your professional and personal relationships leading you to develop a deeper understanding of others and strengthen conflict resolution skills.
The next step is problem- solving. Here, you need to focus on solutions; once you have expressed your feelings, try to work towards a solution with the other person.
Brainstorm potential solutions and be open to compromise.
The final step is to seek professional help.
Consider therapy- a mental health professional can help determine if you have an underlying mental health condition that is causing your anger issues. They teach you additional coping mechanisms and help you identify underlying issues that might be contributing to your anger.
Don’t wait until you’re angry to practise calming techniques. You can integrate them into your daily routine for long term benefits. Remember, anger is a normal reaction, but it is important to manage it in a healthy way. By following these steps and seeking professional help if needed, you can learn to express your anger constructively and improve your overall well-being.
Also, make sure to remember that learning to manage anger takes time and practice. Be patient with yourself and celebrate your progress!
2 Comments
Dr Michael Fernando says:
Aug 30, 2024 at 04:23 pmThis is a an extraordinary article from Kvya Thathsarani. The homicide rate in Sri Lanka is too high. Intolerance and impatience must be curbed and a Buddhist way of life must be encouraged. I commend the work of Thathsarani in this connection and hope it catches the eye of the relevant Government Department and the Buddhist Clergy.
Jayanta Jayaratna says:
Sep 15, 2024 at 09:11 pmA comprehensive article. And excellent guidance to understand and begin the process of managing anger issues THANK YOU