Human behaviour is rarely direct. No one can deny that anger is a strong emotion. It is one of the most commonly felt emotions, closely linked not only to our sense of well-being but also to our perceptions of fairness and justice. The term “anger” can refer to a wide range of violent and non-aggressive reactions triggered by a number of frustrating or unfavourable circumstances. It can be manifested as a variety of sub emotions like annoyance, irritation, agitation, outrage, fury, and wrath.
Why do I get angry so easily
Anger is one emotion that is frequently labelled as bad or negative. Angry outbursts in young children are typically penalized by parents, teachers, and others. Among adults, anger is often seen as an emotion that needs to be controlled or bottled up. Yet, anger is one of our most prevalent emotions. An angry person has an off-putting and intimidating appearance, a troubled face, a wrinkled forehead, as well as rapid and heavy breathing. Their entire face may redden, their lips tremble, their teeth clench, their breath becomes hurried and gasping; speech compromised and flustered, body shaking all over and carrying the threats of anger. Most male species are more aggressive than their females, with a few exceptions. Now let’s get into what causes anger.
What are the 4 types of anger
Men frequently become enraged at other men in competitive and dominant situations (intermale aggression); mothers become enraged when their children are wronged (maternal aggression); men and women may become enraged when threatened (fear-related aggression), and anger may happen during sexual encounters (sex-related aggression).
We all get angry at times when we shouldn’t. First and foremost, it is critical to recognize that anger is a natural human emotion, although people react to it in different ways. Some people keep their anger within and let it linger, while others lash out with cruel words, fight, or just spiral out of control.
Do you frequently find yourself in hot water as a result of your emotions? Do you respond to events and then afterwards come to regret your actions? Is your rage causing you trouble with others? Are you struggling to control your anger? If you responded yes to any of these questions, you are not alone. Anger affects people of all ages. Much violence is undertaken in the name of anger or is justified. Studies dealing with the conviction of random acts of violence, i.e., homicides committed in passion, are also insightful in this regard.
Anger management strategies
Anger management strategies include learning how to recognize anger in ourselves, how to mitigate feelings of anger, how to take a step back and reflect on our anger before acting on it, how to understand the triggers that cause us to feel angry, and how to use anger in constructive ways.
How can I control my anger
There are many anger management tips that you can use to learn to control your anger. These coping strategies are meant to help you reduce your levels of stress because it is often in stressful situations that you feel fearful because things may be out of your control and this presents as anger. Learning how to control your anger will require some effort on your end and taking the time to commit to anger management exercises. You may be lashing out at loved ones and even scaring yourself when you act in a manner that is out of character for you, which is why you may want to learn how to be less angry. The anger management tips below take time to learn and get in the habit of implementing, but with practice you can use these in addition to anger management classes or anger management therapy.
9 ways to manage anger
- Keeping a journal can help you identify patterns in your anger. It is critical to become aware of situations that make you angry, to pay attention to what you do when you are angry, and to recognize the consequences of your anger issues.
- Reflect on how your anger progresses. Anger develops in stages and understanding the progression of your anger allows you to quickly identify when you are becoming agitated in order to prevent it from spiralling out of control.
- Investigating how members of your family interact with one another can help you understand your own reaction to anger. People have most likely spent a significant amount of time around family since they were children, so this could be learned behavior.
- Recognizing your physical reaction to anger can help you identify when you need to calm down. Consider taking note of some of the physical manifestations of anger, such as high blood pressure, headaches, stomach aches, and heart problems, among others.
- Explore your triggers. Notice what it is that makes you feel the most angry and ask yourself why that is and when it seems to happen most. This is something you can explore in anger management therapy with your counsellor as well as getting to the root cause of your anger.
- When you notice yourself getting angry, choose an activity that will help you relax and destress. This will keep your anger from getting the best of you. These activities include talking to someone and texting a friend, playing an instrument, listening to soothing music, going for a bike ride, playing Basketball, Reading a book, drawing, and writing in a journal.
- Focus on your breathing when you are angry and notice yourself losing control. Be very mindful of your breathing and notice everything about it. If it is shallow, if you are breathing from your belly or from your chest, if it is painful or harder to breathe. Then work on regulating your breathing and extending your exhales with each breath.
- Anger is frequently the result of misunderstanding or miscommunication. Making sure you have all the facts before reacting, attempting to see another person’s point of view, and discussing your feelings with that person are all important steps in controlling your anger.
- Learning to control your animosity will not be easy, but rewards can help you achieve your goals. A reward motivates you to do something that would otherwise be difficult for you.
How do I know if I need anger management therapy?
Anger takes up the ability for rational thought. Mental illnesses such as depression and anxiety have been linked to an inability to express rage. The major dilemma with emotions is typically whether to hide or display the feeling. The problem is more difficult when it comes to anger because it may be damaging and destructive when it is expressed. Depending on which place of the mind harbours the anger, and what purpose the anger serves; anger and frustration can manifest in a variety of ways. Each scenario necessitates a unique strategy. Anger management therapy sessions can go a long way toward improving a person’s quality of life. Anger is often a result of an unresolved trauma, so it may be a good idea to make an appointment with a trauma informed therapist who can help you find the root cause of the anger as well as treat the symptoms.
Individuals who fail to embrace acceptable regulative standards may engage in inappropriate behaviour, particularly violent behaviour towards others. Anger and resentment might have a deeper psychological foundation that has to be addressed in counselling. Cognitive behavioural therapy or CBT is one of the most recommended treatments for anger management and can be very effective.
If you would like to explore your anger issues in a safe, judgement free zone with a trauma informed therapist trained in CBT, you can find out more about the services Global Citizen Therapy can offer you. We provide a confidential and secure environment in which you can begin the deep inner healing work that you may be looking for.