It’s OK to get angry. Life doesn’t always happen in the way you want or need, and anger is a natural response to feeling wronged.
In fact, anger is considered one of the basic forms of emotion, critical to survival. Anger can kick off your biological threat responses, activating everything from your cardiovascular system to your neurological system.
But anger that is constant, excessive, or uncontrollable may go beyond levels that are beneficial and instead hinder you in day-to-day functioning.
Why am I so angry?
There are many reasons you might experience anger at the moment, but anger all the time might have underlying causes.
These chronic stressors can include:
# feeling not in control or helpless
# being made to feel inferior
# not being listened to
# being disrespected
# feeling threatened.
What are the signs of anger?
Anger can be passive, assertive, or aggressive. It’s not always violent, and it doesn’t have to result in harm.
Everyone experiences and expresses anger in their own way. Common signs that you may be feeling anger include:
- elevated body temperature
- sweating
- rapid heartbeat
- muscle tension
- headache
- flushed skin
- clenched jaw
- chest constriction
- pacing
- yelling
- arguing
- sarcasm
- cursing
physical expression (e.g., throwing or breaking objects, physical violence)
Signs of anger may be accompanied by emotions such as:
✓ humiliation
✓ disrespect
✓ insecurity
✓ rejection
✓ jealousy
✓ abandonment
✓ fear
You may also notice your thoughts move toward revenge, seeking justice, or wanting atonement.
Anger and mental health conditions
Unrelenting anger can sometimes be a sign of a mental health condition.
While challenges with emotional regulation can be a symptom of several conditions, Ogle indicates that anger can often relate to:
1 anxiety disorders
2 depression
3 bipolar disorder
4 personality disorders
5 substance use disorders
Conduct disorders, such as intermittent explosive disorder (IED) and oppositional defiant disorder (ODD), may also feature traits of anger and aggression.
When anger is uncontrolled
While it’s natural to experience anger, uncontrolled anger can have a negative impact on your life.
People can start to avoid us because we’re not pleasant to be around or because our anger can be stressful to others, It can make it harder to compromise on things, which is key in relationships. Explosive anger can be scary to those around us and even be tied to abusive behaviors. It can end relationships altogether.
Stepping away
If you’re always feeling angry during certain events or around certain people, it’s OK to step away.
Once you’ve stepped away,
>> inhale for 4 to 7 counts
>> hold your breath for 4 to 7 counts
>> exhale for 4 to 7 counts
repeat until the anger is diminished,
Practicing relaxation techniques
“There are several relaxation techniques that can help you calm down when you’re feeling angry,” says Ogle. “Try things such as yoga, meditation, or deep breathing exercises. This is a good start to learning how to control your anger overall.”
Support
Sometimes anger requires the support and insight of a mental health professional.
Working with a therapist can help you uncover underlying causes of anger and can help you explore coping strategies that work for you.
You may also benefit from joining support groups, online or in person, where anger management strategies can be discussed in an empathetic setting.
You must be logged in to post a comment.