Anger is a normal and healthy emotion that everyone experiences from time to time. However, when it becomes too intense, frequent, or destructive, it can adversely affect your relationships, your job, your health, and your well-being. Managing your anger involves learning how to deal with it and express it in a constructive manner.
There is no single cause of anger. Anger can be triggered by various factors, such as:
Stress, frustration, or disappointment
Feeling hurt, betrayed, or rejected
Feeling threatened, attacked, or violated
Injustice, unfairness, or inequality
Unmet needs or expectations
Conflicting values or beliefs
Physical or emotional pain
Hormonal changes or medical conditions
Anger can also be influenced by your personality, temperament, coping skills, and learned behaviors.
Anger can manifest in different ways, depending on how you express it. Some common symptoms of anger are:
Increased heart rate, blood pressure, or breathing
Muscle tension, clenched fists, or grinding teeth
Sweating, flushing, or shaking
Feeling hot, cold, or numb
Headache, stomachache, or chest pain
Yelling, swearing, or name-calling
Criticizing, blaming, or threatening
Slamming doors, throwing objects, or breaking things
Aggression, violence, or physical harm
Withdrawal, isolation, or avoidance
Resentment, bitterness, or grudge
Guilt, shame, or regret
Anger is not a mental illness, but it can be a symptom of one. If it is causing you significant distress or impairment in your daily functioning, you may need professional assistance. Your anger can be analyzed by a mental health professional for its underlying causes, its impact on your life, and any co-occurring mental health conditions, such as:
Depression
Anxiety
Bipolar disorder
Post-traumatic stress disorder (PTSD)
Attention-deficit/hyperactivity disorder (ADHD)
Substance use disorder
Intermittent explosive disorder (IED)
Rather than suppressing or denying your anger, anger management teaches you how to channel it in a healthy and productive manner.
Therapy involves talking to a therapist about your anger, exploring its triggers and consequences, and developing coping strategies and skills for managing it. Cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and anger management therapy (AMT) are all common types of psychotherapy for anger management.
Medications: This involves taking prescribed medications that can help reduce your anger intensity or frequency, or treat any underlying mental health conditions that may contribute to it. Antidepressants, mood stabilizers, and antipsychotics are some of the most common types of medication for anger management.
The self-help approach involves using various resources and techniques that can help you control your anger on your own, such as books, apps, online courses, support groups, relaxation exercises, mindfulness practices, and positive affirmations.
You should not only deal with your anger when it arises, but also prevent it from escalating or becoming chronic.
Identifying and avoiding your anger triggers, or preparing yourself for them
Communicating your feelings, needs, and expectations clearly and respectfully
Listening to and empathizing with others’ perspectives and emotions
Resolving conflicts and problems constructively and peacefully
Seeking feedback and criticism positively and constructively
Practicing gratitude and forgiveness
Seeking help and support when needed
Taking care of your physical and mental health
Engaging in enjoyable and meaningful activities
Developing a positive and realistic outlook on life
Managing your anger effectively can improve your quality of life, enhance your relationships, and help you achieve your goals.
