Anger is one of the most common yet complex emotions to manage. It can assist us at times to strategize better but it can also make us feel overwhelmed and out of control. Anger can be associated with physical symptoms such as increased heart rate, rapid breathing, tense muscles, sweating, and other material changes. When we experience anger, we may feel frustrated or overwhelmed. We may also become easily irritated and respond aggressively to situations or people around us. Anger can be destructive if it is not addressed constructively. It is essential to understand the nature of anger, how it works, and how best to manage it in healthy and constructive ways.
Each person’s experience with anger can vary depending on their situation and dynamic environment. There are different causes of anger, such as frustration due to unmet expectations or restrictions on one’s freedom; feeling threatened; stress; emotional pain from past experiences; feeling powerless or helpless; unresolved conflicts; feeling unheard or disrespected; and feeling invalidated or criticized by someone else.
When processing anger, remember that all feelings are valid and should be respected but not acted upon without thoughtfulness first.
In an interaction with ABP Live, Dr Chandni Tugnait, M.D. (Alternative Medicines), Psychotherapist, Life Coach, Business Coach, NLP Expert, Healer, Founder & Director - Gateway of Healing, shared some suggestions for dealing with anger constructively:
- Recognize signs and triggers of anger: Learning to identify the signs that you’re getting angry will help you interrupt the cycle before it spirals out of control. When possible, try to anticipate potential triggers so you can prepare yourself.
- Take a break from the situation: Taking a break from whatever it was that caused your anger can help you take a step back so you can assess the situation more objectively when you return to it.
- Reframe negative thoughts: If negative thoughts about yourself arise during moments of heightened emotion, try replacing them with positive reviews about yourself instead (e.g., “I am worthy”). This can help put things into perspective so that you don’t let your emotions run away with themselves too much during times of distress.
- Express your feelings calmly: An essential part of working through anger includes expressing your feelings honestly but kindly without attacking anyone. Find an outlet, such as writing down your thoughts to express yourself without hurting others.
- Seek professional help if needed: If, despite trying these techniques, your angry episodes continue, then seeking professional therapy could be beneficial for helping you cope better in times of emotional upheaval.
Remember, when constructively managing anger, it's essential to take responsibility for your actions by recognizing that you have control over how you respond no matter what other people do or say around you – this means being honest with yourself about your feelings while still maintaining respect for those around you who might not share the same perspective as you.