Anger Management
Techniques
Anger Management
Articles
Anger
Management Classes Houston Texas
Anger
is a powerful emotion. If it isn't handled appropriately,
it may have destructive results for both you and
your loved ones. Uncontrolled
anger can lead to arguments, physical fights,
physical abuse, assault
and self-harm. On the other hand, well managed
anger can be a useful emotion that motivates you
to make positive changes.
The
physical effects
Anger triggers the body's
'fight or flight' response. Other emotions
that trigger this response include fear, excitement
and anxiety. The adrenal glands flood the body
with stress hormones, such as adrenaline
and cortisol. The brain shunts blood away from
the gut and towards the muscles, in preparation
for physical exertion. Heart rate, blood pressure
and respiration increase, the body temperature
rises and the skin perspires. The mind is sharpened
and focused.
Health
problems
The constant flood of stress chemicals and associated
metabolic changes that accompany recurrent unmanaged
anger can eventually cause harm to many different
systems of the body. Some of the short and long
term health problems that have been linked to
unmanaged anger include:
- Headache
-
Digestion problems, such as abdominal pain
-
Insomnia
-
Increased anxiety
- Depression
-
High blood pressure
-
Skin problems, such as eczema
-
Heart attack
-
Stroke.
Unhelpful
ways to deal with anger
Many people express their anger in inappropriate
and harmful ways, including:
-
Anger explosions
- some people have very little control over
their anger and tend to explode in rages. Raging
anger may lead to physical abuse or violence.
A person who doesn't control their hot temper
can isolate themselves from family and friends.
Some people who fly into rages have low self-esteem,
and use their anger as a way to manipulate others
and feel powerful.
-
Anger repression
- some people consider that anger is an inappropriate
or 'bad' emotion, and choose to suppress it.
However, bottled anger often turns into depression
and anxiety. Some people vent their bottled
anger at innocent parties, such as children
or pets.
Expressing anger in healthy ways
Suggestions on how to express your anger in healthy
ways include:
-
If you feel out
of control, walk away from the situation
temporarily, until you cool down.
-
Recognise and accept the emotion as normal and
part of life.
-
Try to pinpoint the exact reasons why you feel
angry. Once you have identified the problem,
consider coming up with different strategies
on how to remedy the situation.
-
Do something physical, such as going for a run
or playing sport.
Suggestions
for long term anger management
The way you typically express anger may take some
time to modify. Suggestions include:
-
Keep a diary of your anger outbursts, to try
and understand how and why you get mad.
-
Consider assertiveness training, or learning
about techniques of conflict resolution.
-
Learn relaxation techniques, such as meditation
or yoga.
-
See a counsellor or psychologist if you still
feel angry about events that occurred in your
past.
-
Take regular exercise.
The benefits of regular exercise in mood management
People who are stressed are more likely to experience
anger. Numerous worldwide studies have documented
that regular exercise can improve mood and reduce
stress levels. The effect may be twofold: physical
exertion burns up stress chemicals, and it also
boosts production of mood-regulating neurotransmitters
in the brain, including endorphins and catecholamines.
Teaching
children how to express anger
Expressing anger appropriately is a learned behaviour.
Suggestions on helping your child to deal with
strong feelings include:
-
Lead by example.
-
Let them know that anger is natural and should
be expressed.
-
Treat your child's feelings with respect.
-
Teach practical problem-solving skills.
-
Encourage open and honest communication in the
home.
-
Allow them to express their anger in appropriate
ways.
-
Explain the difference between aggression and
anger.
-
Punish aggression or violence, but not appropriately
expressed anger.
-
Teach your child different ways of calming and
soothing themselves.
Where to get help
Things
to remember
- The
long term physical effects of uncontrolled anger
include increased anxiety, high blood pressure
and headache.
-
Anger is a positive and useful emotion, if it
is expressed appropriately.
-
Long term strategies on anger management include
regular physical exercise, learning relaxation
techniques and counselling.
By:
Disability Online
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