Exercise to control anger | Anger Management Tips

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An Overview

Anger is a fundamental emotion experienced by everyone. Since childhood itself, people learn ways to express anger by imitation of angry behavior modeled around them, by their own experiences and seeing what can be escaped with the help of expression of anger. Anger management tips helps to learn ways to slow down reaction to anger. Anger is the only emotion that helps in ‘survival’ when used appropriately. Problem arises when anger is taken as the primary means of expression of needs, leading to usage of inappropriate ways and threats as weapons to get things done our way.

Treatment

Some of the therapeutic aids to help you in dealing with anger issues are:

Improvements in communication skills
Cognitive behavioral therapy

The specific steps in cognitive behavioral therapy include:

Identification of situations or circumstances in your life that leads to trouble
Awareness of your thoughts and emotions surrounding anger triggers
Acknowledgement of inaccurate, negative thought patterns
Relearning of healthier, positive thought patterns
Avoidance of problematic situations
Problem-solving
Use of Humor and self-deprecating humour

Assessment and Diagnosis

A number of self-assessment tests are available online through which you can help you recognize the presence of anger issues and can provide you with basic idea of the intensity of anger issues. It is always recommended that you ensure the credibility of the test also. It should be remembered that even if the test is offered by a recognized and reputable organization, one should never allow self-diagnosis or just an online assessment to direct any treatment course. For help and treatment purposes mental health professional needs to be consulted with.

Causes

Environmental cause is the biggest cause of anger issues. Continued stressful environmental state, financial issues, poor social situations, ongoing conflicts in personal or professional relationships, inadequacy in time and energy management, all leads to anger issues.
Personal Psychiatric History and coming from a family of origin with a psychiatric history also increases anger issues.
Genetics and bodily strength and capacity to deal with certain chemicals and hormones
Abnormal brain reactions to serotonin secretions.

All these makes it difficult to manage negative emotions and can lead to anger issues.

Signs & Symptoms

Emotional Symptoms of Anger-Related Problems

Constant irritability
Rage
Pervasive Anxiety
Frequent trouble organizing or managing your thoughts
Fantasize about hurting yourself or others

Physical Symptoms of Anger-Related Problems

Strong emotions usually bring about certain changes in your physical health and anger when not managed is one of the reason your body experiences some changes which often includes:

Heart palpitations or tightening of the chest
Increased blood pressure
Tingling
Fatigue
Pressure in the head
Sinus cavities
Headaches

Types

Chronic anger – Prolonged type, can have a negative impact on immune system and generally makes one vulnerable to develop psychological disorder
Passive anger- It doesn’t usually get expressed as outward and apparent anger, though is very much present and is not identified easily.
Self-inflicted anger- Directed inwards and generated with feelings of guilt.
Overwhelmed anger- Generated by environmental pressure and demands beyond one’s capacity to meet all these demands.
Judgmental anger- generated with feelings of resentment towards other people.
Volatile anger- sudden bouts of extreme or violent kind of anger i.e., highly aggressive behavior.