Anger is a negative feeling state that is typically associated with hostile thoughts, physiological arousal and maladaptive behaviors. It usually develops in response to the unwanted actions of another person who is perceived to be disrespectful, demeaning, threatening or neglectful. Anger involves certain styles of thinking such as, “My boss criticized me in front of my colleagues. Now, I’m fuming. He shouldn’t be so disrespectful!” or “That woman in front of me is driving so slowly. This is exasperating. She shouldn’t be allowed to drive on the freeway!” Anger energizes us to retaliate.

Angry thoughts may be accompanied by muscle tension, headaches or an increased heart rate. In addition, the verbal and physical expressions of anger may serve as a warning to others about our displeasure. The verbal expressions include yelling, arguing, cursing, and sarcasm. However, anger can also be expressed physically by raising a clenched fist, throwing a book on the floor, breaking a pencil or hitting a wall. Sometimes, anger is not expressed externally but remains as internal rumination.

Anger is an intense emotion you feel when something has gone wrong or someone has wronged you. It is typically characterized by feelings of stress, frustration, and irritation. Everyone feels anger from time to time. It’s a perfectly normal response to frustrating or difficult situations.

Sometimes we use anger to replace other emotions we would rather not deal with, like emotional pain, fear, loneliness, or loss. In these cases, anger becomes a secondary emotion. Anger could be a reaction to physical pain, a response to feelings of fear, to protect yourself from a perceived attack, or in response to a frustrating situation.

There are three main types of anger.

Passive-Aggressive Anger: Here, a person tries to repress their anger to avoid dealing with it but typically ends up expressing it in unhealthy and undermining ways.

Assertive Anger: This can be a healthy option for expressing anger. It involves handling anger in a controlled manner by using your words to calmly explain and try to diffuse the situation. Here, anger is expressed in a non-threatening way.

Openly Aggressive Anger: This type of anger might be accompanied by physical or verbal aggression such as screaming or hitting things. The aim of this type of anger is typically to hurt the person the anger is directed at emotionally or physically.

When we are angry, our bodies release the hormones adrenaline and cortisol, the same hormones released when we encounter stress.

As a result of these releases in hormones our blood pressure, pulse, body temperature and breathing rate may increase, sometimes to potentially dangerous levels. This natural chemical reaction is designed to give us an instant boost of energy and power and is often referred to as the ‘fight or flight’ reaction. This means that the body and mind prepare for a fight or for running away from danger.

However, people who get angry often cannot manage their anger effectively and can become ill, just as stress that is left unresolved may make you ill. Our bodies are not designed to withstand high levels of adrenaline and cortisol over long periods or on a very regular basis.

Some of the health problems that may occur as a result of being angry regularly or for long periods of time can include:

> Aches and pains, usually in the back and head.

> High blood pressure, which can, in severe cases, lead to serious complaints such as stroke or cardiac arrest.

> Sleep problems.

> Problems with digestion.

> Skin disorders.

> Reduced threshold for pain.

> Impaired immune system.

According to various studies regarding the treatment to control anger the most useful treatment to control anger discussed here. Anger management works. There have been six large-scale analyses of adult anger management programs. The latest one reviewed 96 different studies and concluded that psychological treatments are moderately effective for treating anger in various groups. This includes work to reduce anger in college and university settings, community treatment facilities, correctional facilities, and hospitals. In some cases, significant effects were found in as little as eight treatment sessions and the results were maintained in follow-ups of a month to a year. The strongest effects are found with multicomponent treatment programs. Interventions based on cognitive or cognitive-behavioral therapy, psychodynamic therapy and skill training work best. Relaxation programs, stress inoculation programs and exposure-based interventions are also helpful. 

It is wise for individuals seeking anger management services to begin at their local universities or hospitals and to ask how long they have offered anger management services. Personnel with up-to-date research knowledge and specific training and more experience working in the area of anger management are likely to provide the best service. Finding ways to cope with anger is very important. When we allow anger to take control of our lives, it can affect everything we do. It can damage relationships with our loved ones and cause problems in our workplace.

Listed below are some beneficial tips which must be adopted in order to control anger:

> Identify the Cause: The first step to coping with anger is identifying the root cause of your anger. It could be another emotion-maybe one of fear or loneliness. It could be an altercation you had or an unpleasant thought that came to mind.

> Meditate: Meditation is very beneficial in helping to control human emotions. You can start with simple meditation techniques like deep breathing exercises. When faced with a situation that makes you angry, take a second before reacting. You can take several deep breaths to calm yourself or try to count until you feel yourself become calmer.

> Work Out: Exercising isn’t just great for your physical health-it’s also beneficial for your mental health. It’s also a way to channel out emotions like anger in a useful and productive way. Going for a quick run or swim when you are angry could help defuse the emotion.

> Let It Out: Don’t bottle your anger up. Expressing your anger when you feel it is the healthiest way to get through it. Bottling up the emotion is most likely to cause a sudden and intense outburst when you least expect it.

> Avoid Triggers: If you are quick to become angry, it’s useful to try to identify and avoid your triggers. If you are often triggered when having a conversation with a particular person or about a particular topic, avoid them or that topic until you’ve learned how to have better control over your anger.

Published in The Daily National Courier, January, 17 2023

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