Anger Management
Like any other emotions anger too is an emotion which helps us to express our negative feelings and let it out. Anger also helps us in motivating and finding solutions to our problems. But, when it occurs often and repeatedly it harms us in many ways. Excessive anger is identified as repeated anger, occurring on every small issues or problems, getting into fights and feeling frustrated. Excessive anger also affects our daily life and can also lead to harm ourselves or others around us. All these are alarming signs of having excessive anger.
Harmful effects of anger on physical health
- Increasing Blood pressure
- Fatigue
- Headaches
- Tingling
- Heart palpitations
Coping Skills
- Be aware of triggers and using them for our advantage: Keeping a record of our triggers that make us angry can be used to ignore the situations by being aware of it.
- Small changes to our daily routine and lifestyle
- Practicing beep breathing: Sitting in a calm and comfortable position and inhaling for 4 seconds through nose then hold the breath for 4 seconds and then exhale slowly through mouth for 6 seconds. Practicing this exercise everyday for 3 - 5 minutes can help in managing anger.
- Keeping an anger log: Writing what happened before and after every anger episodes. Keeping a record of our feelings, triggers, reactions and thoughts are helpful in managing anger.
- Using diversions: Like reading a book, going for a walk, exercising, cycling, practicing hobby, going for a run, watching movie etc.
- Knowing our warning signs: Warning signs like sweating, headache, feeling hot, raising voice etc. can be recorded for being aware of these signs and avoid the divert ourselves into some other things while the signs are still weak.
- Seeking professional help: Taking counselling or therapy sessions can also help in coping with anger.
There are 4 types of anger- Reactive, Passive, Chronic and Constructive Anger. Being in any form anger is harmful for us and also people around us. It not only harms our physical health but also disturbs our mental peace and relationships with family and friends. By using the above mentioned methods and making small changes in our lifestyle we can fights and avoid being victim of anger.
