Anger, How it impacts our Health and strategies to cope up!! Anger and its Management
{Scenario 1}
Yeah.. It irritates me..
Because of decorum, I need to suppress my Anger..
Every time she irritates me..
I don’t want to see her again..
People who surrounds me are always irritable..
Don’t know why I am here..
Crowding of thoughts..
- Lack of concentration..
- Inability to take decision..
- Physical sufferings..
You know Dr, I am always with pain!!
Turmoil..
Don’t want to speak to anyone..
This is the way of transformation of Anger (Suppression) to Depression.
“Don’t suppress your Anger, it makes you congested entirely.”
Remember the chain,
Initially situation irritates, later it becomes a person, group, society.
Similarly, Another perspective {Scenario 2}
Hey, You are always doing the same mistakes
You never respect me.
You people never consider me as your senior
You idiots, You are all disrespecting me. You all need to do what I say
You are all ridiculous, disgusting fellows.
How dare, you are looking me like this!! Do you know who iam?
Why these people are so irresponsible?!!
- Lack of Concentration
- Troubled decision making
- Irritable to loved ones
- Seeking respect
- Avoiding social interactions..
You know Dr, Even my friends not understanding me.. No one likes me.. I am feeling alone.
I cant able to speak too..
This is a way of expressing the anger aggressively transformed in to Depression with increased Anxiety.
Anxiety is shadow of Intelligence – Your friend & Enemy-Click here
What is Anger?
A strong feeling of annoyance, displeasure and hostility
Source of Anger:
- Disappointment or Demands are not met
- Frustration or Low tolerance for Frustration
- Judgment
- Rejection
- Fear – Some people who rage usually have low self esteem and uses anger as a way to manipulate others and feel powerful!!
Cause may be genetic or socio cultural.
How Anger impacts on your Body:
There are variety of physiological changes will happen in your body when you are Angry which directly impacts your brain, Heart, Hormones, Immune system and stress levels.
This picture describes the pathway of Anger in the physiological level.
End product is release of stress Hormones, in which
Increase in Cortisol level cause increased calcium load in brain which damages the Neurons mainly in Prefrontal Cortex and Hippocampus.
- Loss of Neurons in Prefrontal Cortex results in Trouble Concentration and poor decision making or Indecisive
- Loss of Neurons in Hippocampus results in weakness of memory. That’s why you might not remember what you have said in the angry moment.
Immune System:
- Decreases Thyroid Function
- Natural killer cells tend to decrease
- Incidence of Cancer will be more
Heart:
Increases Heart rate, Blood Pressure, Arterial tension, Blood glucose level and Blood fatty acid level.
When these symptoms become chronic, blood vessels clogged and damaged can lead to Heart attack and Stroke
Others:
- Bone density will be reduced
- Migraines
- Headaches
- Eye sight reduced to increased intraocular pressure.
- Digestive problems
- Insomnia
- Eczema
- Chronic Pain
- Anxiety & Depression.
- Self- sabotaged
- Addictions includes Shopaholic.
Strategies to manage Anger:
Anger is just like an another Emotion. A Primary feeling!!
But How do you express matters!!
1.Expressive is of Aggressive or Assertive. Practicing Assertiveness is a choice.
Express by putting yourself first and not triggering the opponents.
E.g Instead of saying you are wrong, You can say, “ I feel that it may be wrong….” And explains the scenario in a normal tone with normal physical gesture.
Talking softly is not the assertive expression, its about how you make the opponent feel.
2.Anger Repression. i .e suppressing the emotion
E.g: In some areas, you may not have a chance to express or explain your part. During that time, you should not suppress like the scenario 1. Instead you can convert it constructively by analyzing the facts and acknowledge your emotions.
3.Calming?!!! – controlling both outside & Inside!! very difficult to attain..But it is the best & Healthiest one! !
4.Find out the cause, source and triggering factors
5.Remind yourself that getting angry is not going to fix anything. It is like squeezing the knife because it is sharp.
6.Know the demand which is the reason behind the disappointment and convert the demand in to desires list.
7.Find out the problem, explore and solve the problems.
8.Practice Relaxation techniques – “Breathing” techniques are helpful.
9.Tell the affirmations “ I am Cool” & “ Relax baby” whenever you feel angry.
10.Visualise the cool & calm moment when you feel angry.
11.Regular Exercise increases mood and decreases stress levels.
12.Angry people used to think that they are morally right. So do Introspection and Retrospection. Being Self- aware helps you.
13.Practice Mindfulness & Meditation.
Remember,
You are not Angry, You feel angry!!!
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