How to Control Your Anger?

Anger is a natural response to perceived threats. It causes our body to release adrenaline, our muscles to tighten, and our heart rate and blood pressure to increase. It is also defined as a strong feeling of dislike or displeasure. Causes of anger- A leading cause of anger is a person’s environment. It can be caused by both external and internal events. Memories of traumatic or enraging events can also trigger angry feelings. 

                

Internal causes- 

• Emotional reasoning 
• Low frustration tolerance 
• Depression 
• Unreasonable expectations 
• People rating 
• Worry 
• Harassment 

External causes of Anger- External causes can be related to a specific person or some specific events. 

Classification of angers- According to a study conducted by the Harvard Medical School, close to 8 percent of adolescents display anger issues that qualify for lifetime diagnoses of intermittent explosive disorder. There are three types of anger which help shape how we react in a situation that makes us angry. 

1. Passive anger/aggression- 

Passive aggression comes from a need to be in control. People experiencing passive anger may not even realize they are angry. When you experience passive anger, your emotions may be displayed as sarcasm, apathy or meanness. Passive anger may be repressed, it can be hard to recognize. E.g. -skipping school or daily work, avoiding friends or family, or performing poorly in professional or social situations. 

2. Open anger/aggression- 

The anger when a person becomes verbally or physically aggressive and they can hurt themselves or others is known as open anger. This comes out in fighting, bullying, blackmailing, accusing, shouting, bickering, sarcasm and criticism. Open aggression comes from a need to be in control. 

3. Assertive anger/aggression- 

Assertive Anger is the ability to resolve conflicts in a way that is productive and respectful to everyone concerned. It means you are talking about the situation that has caused disharmony without intentionally hurting other people's feelings. Assertive anger is the middle ground when it comes to anger. Sometimes we think that anger and hate are the same. But actually, there is a huge difference between hate and anger cause anger is temporary but hate is not. Signs you need anger management help- Here are some signs your anger management needs improvement: 

• Feeling out of control where emotions are concerned 
• Feeling depressed about your anger 
• Engaging in, or thinking about engaging in, physical violence 
• Frequently arguing with others 
• Feeling constantly impatient 
• Finding that many people irritate you 

Best ways of controlling anger- Strong emotions can negatively impact both your mental and physical health, so it makes sense to learn to tame that temper. Anger can trigger physical symptoms such as difficulty sleeping, heart problems, increased substance use, headaches, high blood pressure, and digestive distress. Here are some ways of controlling anger- 

1. Recognition of warning signs- 

If you can recognize the warning signs so that you can work out on it to control your anger. 

Some warning signs are- 

• Shaking 
• Tight chest 
• Sweating 
• Anxiety 
• Raising your voice 
• Being snappy or defensive 
• Temporarily losing your sense of humor 
• Pacing 
• Getting a ‘flash’ of a bad mood 
• Being overly critical of someone 
• Feeling argumentative. 

2. Writing Therapy- 

Whenever you get angry, try to write down the reasons of this, it will help you to become calm and control your anger. 

3. Count 1-100 Therapy- 

This one seems pretty basic, but it works. Thinking about something other than what’s making you upset for 100 seconds can help you avoid blowing a fuse. It gives you a chance to gather yourself and your thoughts before you do anything else. 

4. Moving Therapy- 

Exercise is an awesome way to control your anger. So, whenever you get angry try to move on, you can cycle or ride for some time or do something really high energy like boxing. 

5. Consultation Therapy- 

Talking to someone you trust about how you’re feeling can take a weight off your shoulders as well as your mind. If your anger is getting out of control, consider seeing a mental health professional. 

Anger is a reality of life, but you can manage it with the right work and a clear mindset. Anger can trigger physical symptoms such as difficulty sleeping, heart problems, increased substance use, headaches, high blood pressure, and digestive distress. So we should control our anger for our betterment.

Zakia Sultana Prity

Faculty of Animal Science & Veterinary Medicine 

Sher-e-Bangla Agricultural University