Sep 19, 2023
Anger is often considered one of the major forms of emotion. This is evident when a person feels depressed, angry, and frustrated to a certain extent. This is a common type of emotion and one of the most expressive forms. However, when anger comes out at frequent intervals, it is cause for concern, and you may need professional help soon. Anger can be harmful; it can be helpful and it often depends on how you express your anger. In some cases, it can help you reach goals or achieve what you want, but when it's used or when it doesn't work out properly, it's for you and for you. It can be devastating for those around you.
If we control anger immediately, it is good, if we do not control anger, our problems increase. Be it physical, mental health and emotional, or social. Due to extreme anger, we do not understand anything and in anger we do anything. And we do more damage to ourselves. Excessive anger has bad effects not only on our life but also on our health. Anger causes our heart rate to increase, blood pressure to increase significantly, and tension to increase. The breathing process becomes vigorous when anger occurs, the body and mind are disturbed, and metabolism changes with time. It affects not only our health but also our other qualities.
The Major Effects of Anger
Anger causes us to face many problems like heart attacks, damaging our immune system, skin diseases, insomnia, digestive problems, increased anxiety, headaches, high blood pressure, and negative emotions. Anger reduces one's thinking power and even if it is one's own fault, a person is not ready to admit it, he is always looking for the fault of others, which leads to more anger. Everyone knows the ill effects of anger so everyone wants to know how to control anger.
When you feel very angry, take a deep breath and let it out. If you do this for a while, your anger will subside. In that case, close your eyes, take a deep breath, and pay attention to what is going on in your mind. As you know breathing relieves stress and helps keep the mind calm, if you don't sleep well at night this can also be a reason for anger, so it is important to sleep for 8 hours every day. This will relax your mind and body and reduce your anxiety, which will not lead to anger. Sleep helps control your anger. Also, if you do meditation, you will benefit, practice pranayama regularly, and have a balanced diet, whenever you feel angry, humming something in your mind will calm your anger.
Anger is a natural emotion that affects everyone. Things that can make you angry include:
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Losing someone you love (sadness)
- Being tired, hungry, or in pain
- Effects of some drugs
- Premenstrual syndrome
- Humiliation
- Feeling that you are being ignored or not being taken seriously
- Being under the influence of alcohol or drugs
- Presently something reminds you of unpleasant memories
- Mild anger can be expressed as a tantrum.
However, some people become angry repeatedly and inappropriately, and once angry they may be unable to control their actions.
Once anger gets out of control like this, it can cause problems with relationships, work, and even the law. Uncontrolled anger can lead to arguments and physical fights. It can cloud your thinking and decision-making abilities and lead to inappropriate or irrational actions.
Anger Management Therapy
Anger, like any other emotion, can be harmful if held in for too long. Chronic anger can cause many health hazards such as heart conditions, headaches, skin disorders, and digestive disorders. They also cause high blood pressure and can be harmful in the long run. It is very important to take proper steps to control your anger. If not properly addressed, anger mismanagement can lead to abuse, delinquency, hurtful tendencies, and violent behavior. There is a special branch of therapy that deals with anger management issues.
How is Anger Treated?
Anger management is not a cure, but rather a therapy that depends on how you discuss your issues with your counselor and how you improve them. The key to this is an open conversation with your therapist. Anger management is a form of counseling that helps you control the feelings of anger that affect your health, work, business, and personal relationships.
Physical Signs of Anger
Your body releases stress hormones such as cortisol and adrenaline, which increase your heart rate, blood pressure, temperature, and breathing (the 'fight or flight' response). This allows you to focus on the threat and react quickly. However, it can also mean that you don't think straight, and may react in ways that you may later regret. When your body has to deal with large amounts of stress hormones due to an angry outburst, you may feel restless.
Intense and uncontrolled anger is associated with health conditions such as
- High blood pressure
- Headache
- Back pain
- Insomnia
- Skin conditions such as eczema
- Digestive disorders such as irritable bowel syndrome
- Depression
- Heart attack
- Eating disorder
- Self-harm
- Abuse of drugs or alcohol
- Low self-esteem
Self-help for Anger
1. Recognize the signs & triggers
Your heart beats faster and you breathe faster, preparing you for action. You may also notice other cues, such as tension in your shoulders or clenching of your fists. If you notice these signs and you struggle to stay in control, try to get out of the situation using the methods given below.
2. Count to 10
Counting down from 0 to 10 and back from 10 to 0 gives you time to calm down so you can think more clearly and let go of impulses.
3. Breathe slowly
When you feel angry, you breathe more. Make sure you exhale longer than you inhale and relax as you exhale. It will help you calm down and think clearly.
4. Leave the environment
If your environment or the people around you make you angry, briefly leaving the environment can help. Try taking a walk around the block or sitting on the toilet for a few minutes.
6. Talk yourself calm
Some people find it helpful to repeat a phrase to themselves when they feel angry, such as "Take it easy". Imagine a calm person you know talking to you and advising you to relax.
7. Distraction
Distracting yourself from the situation that is making you angry can help, such as reading a magazine or listening to soothing music.
8. Relieving physical tension
It is possible to relieve pent-up physical stress without harming yourself or others. If you feel the need to push something, use a mattress. And if you want to scream, you can try to scream into a pillow. Exercise is a great way to relieve stress as well as improve your mood.
9. Venting your feelings
Sharing your feelings and frustrations with friends can often help you gain a better perspective on a situation. You can also try to write about how you feel. However, don't post something on the internet or social network site at the moment that you might regret later.
Anger Therapy Options
Well for some people, self-help techniques will not be enough and they will need to attend an anger management course to learn how to manage their anger. Anger management is usually a combination of one-on-one sessions with a counsellor or therapist and group work with other people with anger management issues. If you think you need anger management, contact your doctor. An alternative is to pay privately for a course or counsellor. A variety of treatments for anger management are summarized below, with links to more information.
- Counseling
Some types of counseling or talking therapy can help you find the root of your anger so you can understand and work on it. Counseling involves talking with someone who can help you find your own solutions to your problems and gain a better understanding of your feelings and actions. For example, feelings of anger may be related to unresolved issues with your parents, childhood, partner, or your current place in the world. Counseling is usually provided over several weeks to months.
- Cognitive behavioral therapy
Cognitive Behavioral Therapy (CBT) is based on the theory that most unwanted thought patterns, feelings, and behaviors are learned over time. The purpose of CBT is to identify the negative thoughts that are causing your unwanted feelings and behaviors and learn to replace these thoughts with more balanced thoughts. Many professionals use CBT, including clinical psychologists, occupational therapists, psychiatrists, nurses, counselors, and social workers. CBT is usually provided over several weeks or months.
- Anger management programs
This program may include one-on-one counseling and working in a small group. Programs may include one-day or weekend courses. In some cases, it may be more than a few months. Talk to your doctor to find out if they offer anger management courses in your area. The program structure may vary depending on the provider, but most programs involve the use of CBT techniques as well as counseling.
You will need to cooperate with the requirements of the program, including dealing with any other issues such as reducing your alcohol intake. Cooperation with the requirements may be a condition of your parole or probation and failure to do so may have legal implications.
Anger Management Therapy Cost
Anger management therapy in the US can cost anywhere from $50 to $200 per session. However, these figures are approximate and may vary significantly based on several factors such as location, type and experience level of the therapist, duration, and frequency of the sessions, and the form of therapy.
Speaking of cost-effectiveness, if your health insurance covers the partial cost, or if your therapist is ready to offer you sliding fees, making therapy affordable, can benefit you. So, do your own research and keep your options open.
Conclusion
Anger management helps you recognize yourself and accept the things you cannot change. In some rare cases, medications and drugs may be involved in the calming effect. Anti-depressant pills may be prescribed if you are suffering from depression. When choosing a doctor, make sure that you choose one with many years of experience and who is competent enough to address your issues.
There is no exact time frame for treatment for an individual because anger management treatment depends on the individual and how willing he is to open up about his inner feelings. These usually undergo treatment and consist of several sessions and depending on the condition of the patient the doctor suggests the number of sessions that the person should undergo.
