How many times have you blown up because someone cuts you off in their car, or shouted at loved ones because they didn’t do something? It has happened to the best of us, but (and here is the weird thing), I bet you can remember times when someone has let you down, cut you off, or wronged you in some way when you haven’t gotten angry with them. So these acts, while frustrating, are not the cause of the anger, as such, but the trigger. So what is the cause, and how do we avoid it?
Understanding Anger
From a scientific point of view, anger is an emotional response mediated by the amygdala in the brain. It is often triggered by feelings of frustration, disappointment, or perceived threat.
When a person experiences an anger-inducing situation, their body’s sympathetic nervous system activates, causing various physiological changes that prepare the body for a fight-or-flight response. These changes include increased heart and breathing rates, elevated blood pressure, and tense muscles.
If the anger is not expressed or resolved, the buildup of these physiological changes may lead to an outburst of anger. This can manifest as yelling, physical aggression, or destructive behaviour.
It’s important to note that anger is a natural and healthy emotion, but it can become problematic when it is excessive or uncontrolled. Learning how to manage anger can help prevent negative consequences and improve overall well-being.
Where does Anger come from?
Anger can have several different causes, some are immediate and some are from a build-up of causes over a period of time. Short-term causes can be frustration, the feeling of hurt or betrayal, being disrespected or misunderstood, and fear. Longer-term causes can be the same but also include anxiety and stress. These longer-term experiences as a one-off can be managed, but the repetition of the same stress or triggers can build up leading to anger or a lack of patience. Other causes can be certain medical conditions like mental health issues, depression, bipolar disorder, or other personality disorders.
By recognising the cause you can better manage your anger. Having solutions for the build up, during an anger episode and after an anger episode can help your mental health and wellbeing over the long term.
Unmanaged Anger
So, 'How can anger management help with mental health' or more pertinently, 'how can unmanaged anger negatively affect our mental health?' The adverse effects of continuous and uncontrolled anger have comprehensive implications for mental health.
Unmanaged, persistent anger creates a constant stream of stress and negativity, igniting a downward spiral of emotions leading to potential anxiety disorders and depression. Moreover, when anger triggers violent actions, it leads to guilt and regret, furthering mental distress.
Successful anger management can avert these issues and pave the way for improved mental health. Through learning to control anger, one gains control of situations rather than letting frustration and negative emotions dominate, leading to reduced stress, lower risk of depression and anxiety, and improved relationships. It acts as a catalyst for positive personal change, contributing to increased satisfaction with life and a sharper, healthier mind.
Managing Long Term Build Up
- Identify the root causes of anger: Long term anger is often the result of unresolved issues, which may be difficult to identify on your own. Consider seeking the help of a therapist or counsellor to help you identify the underlying causes of your anger.
- Practice self-awareness: Learning to recognise your emotional triggers can help you to manage your anger. Pay attention to how your thoughts and feelings influence your behaviours, and try to identify patterns that lead to anger outbursts.
- Practice relaxation techniques: Relaxation techniques such as deep breathing, meditation, and yoga can help to reduce stress levels and promote relaxation. Regularly practicing these techniques can help you to manage your anger more effectively.
- Adopt a healthy lifestyle: A healthy lifestyle can help to reduce stress levels and promote overall well-being. Getting regular exercise, eating a healthy diet, and getting enough sleep can all help to improve your mood and help you to manage your anger more effectively.
- Learn to communicate effectively: Effective communication can help to prevent anger from escalating. Learning to express yourself clearly and calmly can help to resolve conflicts before they become more intense.
- Create a support system: Having a support system can help you to manage your emotions and improve your mental health. Reach out to friends and family members who can offer you emotional support and guidance.
- Consider therapy: Anger management therapy can be helpful for those who struggle with long term anger. Therapists can help you to learn coping skills and strategies for managing your anger more effectively.
Overall, managing long term anger requires a commitment to self-reflection and self-improvement. With the right tools and support, it is possible to overcome this challenge and find a more peaceful and fulfilling life. Dealing with the underlying causes of frustration or stress allows you to avoid the angry outbursts.
Managing Anger Outbursts
When we are expressing ourselves in anger, it is difficult to control once the wolf is out of the gate, so to speak. That is why it is important to have a plan for when these moments happen. It still won’t be easy, but with a plan in place, you will have a safety net to manage the situation.
- Take deep breaths: Take a deep breath in through your nose, hold it for a few seconds, and then release it slowly through your mouth. Repeat this process several times until you feel calmer. This helps to slow the heart rate and reduce the feeling of panic, anxiety and/or stress.
- Remove yourself from the situation: If possible, remove yourself from the situation that is causing you to feel angry. This will help to avoid any outburst that may happen. It also gives you time to think about the situation logically from both sides.
- Exercise: Engaging in physical activity like going for a walk or doing some quick stretches can help reduce tension and anger levels.
- Practice mindfulness: Mindfulness practice can help you observe and acknowledge your thoughts and feelings without reacting to them. This can lead to a calmer and more controlled response to the situation. Accepting that the situation makes you feel angry but not letting it affect you emotionally to the point of an outburst.
- Visualise a calm place: Imagine yourself in a calming environment, like a peaceful beach or a secluded forest. This can help you to relax and reduce your anger levels.
Remember, it is important to acknowledge and accept your anger, but it is equally important to avoid any aggression or hurtful behaviour towards yourself or others.
Summary: The Role of Anger Management in Fostering Mental Health
In a nutshell, anger is a perfectly healthy emotion when kept in balance. Undeniably, it's when this balance tips that the problems with mental health begin to surface. Recognising and addressing anger issues through anger management techniques can catalyse significant improvements in one's mental health. These contribute to a better quality of life, affirming that mastering one's anger is a crucial skill set in the journey of life.
So, the next time you find your anger tipping the balance, remember that every step taken toward managing your anger is a step towards improving your mental health. Change begins at a personal level; it's high time we
