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Did you know that anger can be similar to fire? Just as fire control is crucial, so is anger management. It all begins with a spark that may ignite a fire in your brain and cloud your judgement. However, it has the potential to blaze out of control, causing a wildfire of issues. If you have a quick temper, or your anger gets too big, too hot, and too fast, this article is for you.
What Is Anger?
Anger is a natural emotion that is not inherently negative. Like any other emotion, it conveys a message, informing you that a situation is upsetting, unjust, or dangerous. However, if your first reaction to anger is to explode, that message is never conveyed. While it is natural to feel angry when you have been mistreated or wronged, anger becomes a problem when you express it in a way that harms you or others around you.
A study gave rise to the anger arousal cycle. The anger arousal cycle is an easy way to break down what happens when you’re angry.
The Trigger Phase
It starts with a trigger. The trigger can be any argument or an offensive remark that may threaten you.
The Escalation Phase
Then comes the escalation phase, which involves physiological changes such as elevated heart rate, rapid breathing, pupil dilation, louder voice and muscle tension. This leads to the crisis phase.
The Crisis Phase
The crisis phase is where you choose between the flight-or-fight response. Your body prepares to either fight back or run away. However, this phase usually clouds your judgement to your dismay.
The Recovery Phase
Next comes the recovery phase, where your body recovers from the stress.
The Post-Crisis Phase
Lastly, in the post-crisis phase, the body returns to normal, and you may feel guilty or ashamed of your outburst.
What Are The Negative Impacts Of Anger?
You may believe that expressing your rage is healthy, that those around you are overly sensitive. Or you may think that your outrage is justified or that you need to show your anger to gain respect. However, the truth is that anger is far more likely to negatively impact how others perceive you, impair your judgement, and obstruct your success.
If you lose control of your anger, you might have to face a lot of backlashes. The consequences of uncontrolled anger are:
- Poor physical health as a high level of rage causes stress. Stress induces stress hormones that lead to cardiac disorders, diabetes, and high blood pressure.
- It disrupts your mental health and gives rise to depression, anxiety and other psychological issues.
- It compromises your personal and intimate relationships due to excessive fighting.
- Problems at the workplace because you are unable to speak your mind gently.
- You can not stand constructive criticism that helps you grow.
Why Do You Need Anger Management?
Anger management is essential for preventing you from saying or doing something you will later regret. Managing how we express our anger is a necessary skill for living peacefully with others. Anger management is vital to resolve conflict. People will typically withdraw and avoid you if they don’t trust you to speak to them calmly and reasonably.
Managing your anger does not imply that you will never be angry. Instead, it entails learning to recognize, cope with, and express your rage in healthy and productive ways. Everyone can learn how to manage their anger. Even if you believe you have control over your anger, there is always room for improvement.
Allowing our rage to manifest itself in angry words and voice is neither productive nor healthy in any way. Now the real question is: How to move about anger management? Well, look nowhere else because I have sorted out your concerns right here.
It requires a great deal of strength and commitment to manage your anger issues. First and foremost, you must identify that you have anger issues that need to be sorted out. There are many ways through which you can go about it.
Identify The Triggers
It is imperative to identify what triggers you to become angry and lose control. It may be a petty issue or a minor hiccup that blows the whistle. Keep track and try to avoid such situations. Imagine a stop sign and leave the place.
Take A Deep Breath
Do you want to smack the person who tells you to take a deep breath when you’re angry? It turns out that person is right! Deep breathing is very effective as it balances out the oxygen and carbon dioxide in the body and lowers your heart rate. Next time you lose your mind, take a long and deep breath.
Think Before You Speak
Always think twice before you speak. Analyze a positive way to go about a trigger and talk only when you have an optimum response. It is better to think before you speak because the wounds given by words do not heal. Keep in mind who you are talking to and whether shouting will solve the problem.
An effective strategy is to count to a hundred. But an even more effective one is when you count backwards. This will put your mind off the issue at hand and distract you. If you are not distracted by counting numbers backwards, try singing the alphabet song backwards. That will surely distract you!
Come Back When You Calm Down
Always take a breather and walk away to sort out your thoughts. Come back once you calm down and are able to discuss with a relaxed mind. If you get into a fight with your loved one, contemplate whether you value your opinion or your relationship more. You will have your answer!
Talk To Someone
It is proven that talking releases stress and negative feelings. Instead of stewing up your emotions, talk to someone about them. Keeping your feelings bottled up will only make you a pressure cooker, and you will lose your cool one day and blow off.
It is scientifically proven that your blood pressure lowers, and you feel better if you lie down when you’re angry. The next time you are angry, find a place to lie down. It can be a couch or a bed. Try to take deep breaths when you lie down. This will help to calm you down.
Anger management is critical. If you find it hard to manage by yourself, try seeking help. It is never too late to get support. If you want to get help from a psychologist, contact them immediately.
1. Is it possible to control your anger?
Yes, it is possible. Try the above-mentioned strategies for anger management.
2. Are there any special exercises for managing anger?
Yes, there are. Contact a psychologist to get professional guidance.
3. How many people have benefitted from anger management?
Many people have actually learnt to manage their anger by talking to a healthcare professional.
Book an appointment now, to answer all your queries. You can book an appointment with the best psychologists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
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