Walking away or changing topics are effective delay tactics. Also, when we recognize the physical buildup of anger, techniques such as relaxation, visualization, and deep breathing could be very effective. We cannot escape from anger. This is a natural human emotion. However we are able to control anger. If you have continual problems in managing your anger, discuss this with your therapist.
Anger is one of our most common and misunderstood emotions. We experience situations where we become on a regular basis. Getting angry is not necessarily unhealthy or bad. In some situations it could be healthy and productive. Anger has both a physical and psychological response and process. It is seen in babies as well as adults. Anger exists in all cultures, (although it may be displayed differently in each one). Anger is an emotion that could present itself in many different ways. It is our expression of anger that could become a problem.
The following are indicators that someone is having trouble managing their anger.
· Frequent use of sarcasm or criticism
· Explosive outbursts
· Impaired relationships due to anger
· Withdrawing when angry
· Feeling guilty over anger
· Have hurt people emotionally and
physically) when angry
· Feeling out of control when angry
· Have a difficult time calming yourself
down when angry
· Significant others complain about
your anger
· Physical problems such as: ulcers,
hypertension, heart disease, gastritis,
and colitis.
· Complaints at work about anger
episodes
Consequences of Anger
When anger is mismanaged, the problems it can create could vary. Often physical problems such as ulcers, high blood pressure, and gastro problems could occur. Other problems such as social and relationship problems, occupational problems, and law problems could also present themselves.
Functions of Anger
When trying to figure out destructive anger, it is important to realize that anger could serve many functions for us. Examples include: getting our way through anger episodes, feeling superior to others, feeling powerful, expressing thoughts (especially hurt), discharging excessive energy, remaining a victim (not taking action but focusing on what is making you angry), and increasing production and motivation. In order to change the way
you deal with your anger, you need to be willing or motivated to change. This would involve giving up the advantages you experience when angry.
How Anger Works
Anger may be the result of a sudden situation we encounter, such as a traffic incident, or a chronic buildup of events.Often times when we find ourselves getting angry, we are reacting to a stressful situation as threat, real or perceived. This is often referred to as the Fight or Flight response. This response lies in the primitive part of
the brain. Our bodies react as if in a state of emergency. Increased hormonal production, adrenaline, blood
and oxygen flow to the major muscle groups, and increased heart rate, are among the many physiological
responses we have when angry and stressed.Our interpretations of events are important factors in determining anger outcomes.
One individual may perceive a situation as a threat while another may not. This perception could be based on several factors including: previous life experiences, behavior patterns learned while growing up, coping abilities, and current life situation. These past experiences shape our reactions to events today.
Environmental factors could impact upon our anger management. Peer groups and cultural factors are
influences we need to consider. If people around us mismanage their anger, we may find it harder to control
ours. Other life challenges such as depression or stress are considerations we need to take into account as well.
Managing Anger
One of the first tasks involved in managing anger is developing awareness of anger patterns. By keeping an anger record, we develop more insight into our anger patterns. The more awareness we develop regarding
our anger, the more opportunity we have to intervene in the anger process. This awareness would include recognizing physical warnings of anger build ups, thought processes that contribute to anger, and a
lifestyle that contribute to anger problems.
Anger Thought
Thought processes contribute to anger. We need to begin to develop alternative ways to look at situations. It is helpful to identify beliefs that contribute to our anger states. This allows us to use other thoughts to interpret the event differently and provide a different, more rational thought process to take over. It is also important to incorporate humor into your life. If you take events less seriously, you may find yourself viewing a lot of situations with a lighter frame of mind.
Lifestyle Changes
By maintaining a healthy lifestyle, we are promoting a positive environment for ourselves enabling us to focus more on our anger problems. This would include: good sleep habits, supportive relationships, good nutrition, and regular exercise. Communication skills are important tools to use with anger problems. Learning to communicate our thoughts in less destructive ways not only derails anger blowups, but also improves the quality of our relationships. When we become more aware of our anger buildup, we could utilize delay tactics.
