Anger is a natural emotional response. It is normal to experience anger, and a person may come across different situations and circumstances that may trigger anger. However, it’s a common emotion but very difficult to manage. For many people, it is very difficult to deal with anger.
Having a short temperament can become troublesome in many cases. If a person does nothing to control his anger, then it might result in increased intensity of anger.
Triggers of Anger
Before going through the coping strategies to deal with anger, let us first review some common triggers of anger. Situations that can commonly trigger anger are
- Conflicting relationships
- Problems within the family
- Financial issues
- Workplace politics and problems
- Negative memories
- Abrupt situations such as traffic, argument
- Anger coping strategies
Anger-Causing Health Conditions
Sometimes intense anger is an indication of underlying mental issues or physical health issues. The presence of these underlying conditions may indirectly be resulting in anger. Here are some of those conditions that may result in anger
1. Alcohol Abuse
Alcohol abuse may promote feelings of anger, and it may even intensify anger. With excessive alcohol intake, a person may lose control over emotions. Furthermore, alcohol also impairs the ability to think properly; this also results in anger.
Seeking professional help can ease your way in getting sober. One can acquire addiction treatment in different locations in the country. A person may access essential information from the online addiction guide of treatment centers that are basically designed to answer all possible questions regarding treatment programs.
It is a mental disorder that is responsible for extreme anger and outrageous behavior among individuals. Such disorders usually begin from childhood and become worse with time. It is most commonly characterized by hyperactivity, impulsiveness in behavior, and uncontrolled emotions. Temper or anger is a general outcome of this psychological issue.
3. Bipolar Disorder
This is a psychological disorder in which a person experiences two extreme emotional phases. A person goes through episodes of depression in which he is more likely to experience sadness, hopelessness, and irritability. Mania is the impulsive phase of this disorder which may be characterized as impulsive behavior. It is common to experience intense emotions and anger during this phase.
Depression is a very common and widespread mental disorder. It is not only linked with sadness, Low mood, and irritable behavior, but it also signifies periods of anger and aggression. This could also be the cause of too much anger.
Anger Coping Strategies
In case if the anger is becoming more intense and the cause is actually other health conditions, then it is better to seek out professional assistance. Getting treatment and therapies for underlying psychological issues is the best way to fix the problem of anger. If that is not the case, then there are some coping strategies that help you cope with anger in an effective way.
1. Take Some Deep Breaths
Deep breathing can have magical effects for you if you are dealing with unmanageable anger. Deep breathing helps you keep calm and provides you with the most vital opportunity to think and respond in a way that has the least negative consequences. Actually, when in anger, a person is in a state of flight or fight.
During this state, there are certain physiological changes taking place in the body, such as heartbeats at a fast pace, blood pressure increases, and a person breathes more rapidly. These physiological changes also accompany a state of impulsiveness and anger. In order to counteract this phase, get some control over breathing. Taking a few deep yet slow breaths will also help to bring you to a normal state and get control over the anger.
2. Recognize Your Response to Anger
Feeling angry is natural and beyond one’s control; however, the response to anger is certainly in a person’s own control. The outrageous response to anger is actually an uncontrolled response in which a person becomes violent and frustrated; however, as soon as this phase goes away, a person is only left with guilt.
The important question is how to deliberately respond to anger. There are many passive ways to respond to anger. You may even withhold attention and affection for a certain period of time. The other passive way is to remain silent and then discuss things as soon as you get back full control over your emotions.
3. Changing Your Thinking
In a more technical way, we may also call it cognitive reframing that is used to positively change a person thinking about people and situations. Changing your thoughts in a positive way also reduces the chance of getting angry more often.
Most of the time, it is our thinking pattern that actually triggers anger and aggression. Focusing on details in a more negative way increases the chance of getting caught up in emotions such as anger. A positive thinking pattern will not only help to control anger, but it is also beneficial for wellbeing.
4. Using Relaxation Strategies
There are various relaxation strategies that help to ease anger away. Practicing these strategies allows you to get more control over emotions such as anger. Some of these techniques are Mindfulness, meditation, and progressive muscle relaxation. These strategies will also help in keeping calm and boosting mood.
Mindfulness is a very effective strategy for dealing with anger. It involves a deliberate focus on the here and now. As soon as a person begins to focus on how he is feeling in the current situation, he gets detached from anger-triggering situations.
5. Understanding Triggers of Anger
As discussed earlier, it is also very crucial to learn and know what the actual cause behind the anger is. In many cases, it is actually a situation that leads towards anger in terms of response to that particular situation. However, it might also be the result of other health issues. If that is the case, getting treatment for such underlying health issues is the foremost thing to do in order to deal with anger.
Anger may vary in intensity. Experiencing some degree of anger is good and very normal however uncontrolled anger can prove fatal for health and social connections as well.