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What is anger? -

Just like happiness, sadness, and anxiety, anger is a basic human emotion. Anger is related to the "fight, flight, or freeze" responses. It can show itself in many ways from silence to yelling and everything in between.

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How much anger is too much? -

Everyone at some point or another will experience anger or frustration. What's important is that it passes. If it starts consuming your life then it can be extremely unhealthy.

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Health problems: inflammation -

Research suggests that someone with chronic or long-lasting stress and negatively associated emotions will have higher levels of inflammation in the body. 

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Health problems: heart disease -

When you are angry and ruminating, it can have serious side effects including poor cardiovascular recovery. The anger can create a spike in your blood pressure and raise your heart rate. This can increase your risk of heart problems like heart attack and stroke.

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Health problems: reduced lung function -

Anger can lead to quick and shallow breathing. This is especially dangerous for people who are susceptible to asthma attacks.

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Health problems: chronic pain -

If you're experiencing a lot of serious anger or even rage, then you may experience heat moving from your core into other areas such as the chest or jaw. This can trigger achiness or serious pain.

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Health problems: digestion -

Your stomach, large intestine, and small intestine are all known as your gut. Your gut and brain can influence one another and when the brain's fight or flight system is activated it can cause nausea, constipation, stomach pain, and more.

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Expressing anger in healthy ways -

One way to handle your anger is to simply walk away from the situation that is causing the frustration. Until you cool down, being in that environment probably isn't helpful.

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Accept your emotions without judgement -

It's important to recognize and accept that emotions are normal and a part of your everyday life. Normalizing your feelings can help you calm down and feel less displaced.

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Reflect -

When you get angry, or once you've had a moment to calm down, think about why exactly you're angry. Sometimes the thing that makes us upset isn't actually what we're frustrated about.

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Identify the real cause -

After you identify the problem at hand, try writing down some different strategies for resolving the issue. 

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Get moving -

Physical activities such as brisk walking or even running can be great for de-stressing yourself. Get your heart rate going and sweat out the anger.

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Talk it through -

If there is someone in your life that you trust, try talking with them. Whether it's a friend or family member, opening up about your feelings and emotions can help sometimes.

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Unhelpful ways to deal with anger -

Explosive anger is a terrible thing for not only you but anyone else involved. Someone who can't control their emotions might hurt another person or manipulate them.

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Unhelpful ways to deal with anger -

On the other hand, repressing your anger can be negative also. If you bottle up your emotions, it can turn into serious depression or anxiety. 

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Dealing with arguments -

When an argument occurs, it can be natural to feel some anger or to be upset with someone else. However, speaking with them can often be very helpful. Be sure to calm down first though.

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Dealing with arguments -

When you are calm and communicating with the person again, try to be open and honest. Also, speak from your perspective only and avoid telling them how they feel and only express your feelings.

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Why you should deal with it -

Dealing with your anger in an argumentative setting can give you a sense of accomplishment and help you feel calm and balanced again. 

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Better rest -

Once you deal with your anger it's possible you'll feel more relaxed. If this happens then you will likely be able to get a better night's sleep and restore your body.

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Closer relationships -

Resolving your anger towards someone can help you grow closer. Being honest and vulnerable about your feelings in a kind and respectful way can build trust between two people.

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You might be happier -

Overall, if you deal with your anger head-on and own your mistakes in arguments, it's possible you'll feel happier.

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Long-term anger management tips -

Keeping a diary of your anger-filled outbursts could help you identify patterns in your behavior and assess how you can resolve them.

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Relaxation techniques -

Learning relaxation techniques can be very helpful in calming your mind and body. Yoga and meditation are two good examples.

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Exercise -

Exercising regularly can also help minimize anger over the long term. Run out frustrations or release some of that negative, toxic energy pent up inside you.

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Teaching children how to express anger -

Teaching your child how to deal with and manage their anger, is one of the most important life lessons you can instill in a child. Be sure to lead by example and always treat their feelings with respect.

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Problem solving -

One idea is to teach practical problem-solving skills to your child and encourage open, honest, calm, and caring communication at home and amongst friends and family.

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Understanding consequences -

Explain the differences between aggression and anger to your child. Teach them that their actions can have serious consequences.

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Soothing techniques -

Finally, teach your child different ways of calming and soothing themselves. Let them know anger is okay but only when managed appropriately.

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Where to get help -

If you or a loved one is experiencing a lot of anger, you should consider visiting your general practitioner, a counselor, a psychologist, or another medical professional.

Sources: (SELF) (Better Health Channel)

See also: Keep calm: how to control your anger

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