Anger needs to be managed and expressed appropriately. Efficient anger management lets us handle situations positively.
Whenever there is injustice around us, we are subjected to anger. The feelings of anger and resentment well up more tension, stress and sadness. We do witness lot of demonstration of anger in the world. But all this anger in the past has enabled people to fight and overcome injustice. Unnecessary hatred and feelings of animosity create hostility. Whereas necessary anger serves a purpose. Sometimes it shows us a new perspective to move on or makes us realise something within us that we still need to work on.
We fail to recognise how accelerated our lives have become. The speed at which we are living results in racing thoughts where the mind goes rushing from one attitude to an other. This overstimulation creates emotional illness. It produces fatigue and frustration and we begin to fret about everything from our personal troubles to the state of the nation and the world.
At individual level, these chronic patterns of anger, hate, resentment and criticism raise the body’s stress levels and weaken our immune system. Anger clouds our thinking and concentration and leads to delusion and loss of memory. Anger is a natural energy and must be used constructively. If it overpowers, it can ruin us, but if we are in control, it can add to our welfare and strength.
“ Anyone can become angry- that’s easy. But to be angry with the right person, to the right degree, at the right time for the right purpose and in the right way – that is not easy.”- Aristotle
It is important to express your anger
Many of us experience bouts of anger from time to time. “When this anger is not expressed outwardly, it will be manifesting inwardly in the body and develops into a dis-ease or dysfunction.” The denial of anger and its suppression are unhealthy emotionally and physically. So it is good to release or express it in positive ways when it comes up.
Here are some ways, how anger manifests into various side effects based on its expression.
Some people are afraid to show their anger. They hate making a scene and don’t like to offend others because they are scared of rejection. Many women are taught that anger is a bad emotion and for those who are parents, that losing your temper makes you a bad parent. So, many try to swallow their anger and suppress it. Despite being angry, they feel they don’t have a right to express it. This built up anger which is not expressed over a long time turns into bitterness and resentment. This might result in to depression and sadness.
Some build anger against others or situations over time. They express it by sulking or criticising and tend to hold a grudge. They may not be screaming and shouting, but there is a good chance they’ll finally snap. This is aggression veiled in passive terms. Sometimes they end up venting their frustration on wrong people. Holding on to grudges will continue to keep them in a state of constant anger which effects their psychological well-being.
Some are angry for major part of their lives. This is habitual anger and becomes their second nature. They always want to get their own way and are impatient. They are verbally expressive and frequently get into arguments. They have short fuse and slightest thing can set them off. Habitual anger is not good for the body as it gets lodged in there and might manifest into major health issues.
Learn to Manage your anger
Anger is a useful emotion and needs to be controlled and managed. With all the stress and pressure in our lives, it is easy to lose our cool at the slightest irritation. Like any other emotion, being aware of your agitated feelings lets you you recognise, accept and deal with them in a positive way.
Efficient anger management also lies in learning how to express your anger appropriately. We all know the damaging effects of anger and how it ends up creating negative thought patterns. So it is healthy to release anger to create new space inside for loving, optimistic and cheerful thought patterns.
Here are some techniques to help you manage your anger.
We all become defensive and tend to over react during unfavourable situations. You don’t have to give everything a reaction. The best thing to do sometimes is to stay silent and walk away. It is better to realise that what matters so much in that moment may become insignificant later. Realise that being angry is to give away power to others. Instead control your own emotions.
Change the way you think
When you are angry, your thought process gets dramatised and exaggerated. Swearing and cursing leads to erratic behaviour. Recognise the situation and rationally replace them with calming thoughts. Make a conscious effort to rationalise your thoughts so that you can figure it out eventually. Restructure your thoughts for a favourable outcome.
Learn to communicate
Repressing anger is not healthy. Go beyond your emotional hurts and get out of ‘done me wrong’ syndrome. Learn to communicate your issues openly to the person with whom you are angry. It is always better to ‘Say’ rather that to ‘Show’ your anger.
It is ‘okay’ to be angry with your children or parent or spouse or employee or friend. Perhaps the anger is because you are not communicating with others. Clear up your mind by having healthy conversations and expressing it constructively. You will be able to see your situation in new light and find solutions.
Be aware of anger triggers
We cannot fight anger, but can be aware of what causes and when it arises. Rejecting and fighting the feelings of anger will only make you more agitated. Recognising and accepting with total awareness protects you from its damaging effects. Identify what is that you are really angry about and what are the situations that make you angry and resentful. Knowing what triggers lets you handle your feelings and gives you better control over those things and situations.
Forgiveness is an act of freedom unto yourself. Holding on to the feelings of bitterness and anger will only make the issues bigger than they originally were. When you hold onto something from the past, it will continue to make your present moment disharmonious. Forgiving the person with whom you are angry and letting go of the anger will dissolve the disharmony and removes hostile thoughts and feelings. This gives you freedom to move on with present.
Think before you speak
Take a second to think about what you say in the heat of the moment. Saying something hurtful will have its dire consequences. If you are in a bad mood, it is ‘okay’ to avoid the confrontational situations until you are ready. Give yourself time to process it. Making others wait for your response is better than reacting immediately by saying something that you will only regret later.
When you feel fully relaxed and at ease, it would be difficult to feel angry or frustrated. When you relax, you can do much to release the tension associated with anger. Practice taking a handful of deep breaths before responding when you are angry. There are several breathing exercises that can help you deal with anger issues.
Mindful breathing has calming effect and makes you better equipped to manage your frustrations and impatience.
And finally, make a conscious effort to slow your pace or your tempo to quieten your thoughts. Repeat a series of words which express quietness and peace and perform your daily activities mindfully.