Anger is an emotional state that varies in intensity from mild irritation to intense fury or rage. It is accompanied by physiological and biological changes, like increased heart rate and blood pressure, as well as hormonal changes.
Anger is a natural response that all people have. It is generally caused by two basic things:
1. Frustration. Not getting what we want, especially if we were expecting to get it;
2. Feeling that others do not respect us or care how we feel.
Physical Symptoms of Anger
- Tension or stress begins to build (easily frustrated, clenched posture)
- Breathing rate increases
- Blood pressure rises (flushed face or neck, veins standing out)
Some Tips for Managing Anger
- Find out what angers you, and then develop strategies to keep those triggers from tipping you over the edge.
- Relax and take deep breaths
- Slowly repeat calming words
- Visualize relaxing experiences or places
- Perform slow exercises to calm down (e.g., yoga)
- Re-examine the thing that is making you angry, perhaps looking at things from a different perspective
- Don’t take other people’s words personally
- Listen carefully to what others have to say and take time to think before responding emotionally
- Change your environment
- Use humor
- Learn to be more assertive to express your needs beforehand
- Learn better communication skills
Ponton, L. (2013). Anger Management. Psych Central. Retrieved on April 27, 2015, from http://psychcentral.com/lib/anger-management/0001093