The Dangers Of Being Angry
An appropriate level of anger can spur us to take proper action, solve problems, and handle situations constructively.
However, uncontrolled anger in the workplace can have many negative consequences. It can cloud our ability to make good decisions, affect relationships with co-workers, and destroy trust between team members.
Effective team working is based on sharing ideas in a supportive environment. If people think their team leader will fly into a rage if they suggest something, they’ll stop contributing and the team wont function at its best.
Unexpressed anger can be as harmful as outward rage. You may not express your anger but instead bear grudges or feel like youre a victim, with damaging consequences for team cohesion.
Frequent anger, whether expressed or not, poses health risks, too. One study found that people who get angry regularly are more likely to suffer from heart disease. Research also highlights a link between anger and premature death. Further studies show it correlates to anxiety and depression.
Tip:
which are hunger, anger, loneliness, tiredness that can signal youre close to burnout.
Tip : Stay Calm By Taking Care Of Yourself
Taking care of your overall mental and physical well-being can help ease tension and diffuse anger problems.
Manage stress. If your stress levels are through the roof, youre more likely to struggle controlling your temper. Try practicing relaxation techniques such as mindfulness meditation, progressive muscle relaxation, or deep breathing. Youll feel calmer and more in control of your emotions.
Talk to someone you trust. Nothing eases stress more effectively than chatting face-to-face with a friend or loved one. The person doesnt have to provide answers, they just need to be a good listener. But talking about your feelings and seeking a different perspective on a situation is not the same as venting. Simply venting your anger at someone will only fuel your temper and reinforce your anger problem.
Get enough sleep. A lack of sleep can exacerbate negative thoughts and leave you feeling agitated and short-tempered. Try to get seven to nine hours of good quality sleep.
Exercise regularly. Its an effective way to burn-off tension and ease stress, and it can leave you feeling more relaxed and positive throughout the day. Aim for at least 30 minutes on most days, broken up into shorter periods if thats easier.
Be smart about alcohol and drugs. They lower your inhibitions and can make it even harder to control your anger. Even consuming too muchcaffeine can make you more irritable and prone to anger.
How To Let Go Of Resentment Anger And Bitter Feelings
We all know that resentment, anger and bitter feelings can do us a lot of harm. If you are not aware that this is the case you just need to become honestly aware of the effect that such feelings have on your body to see that they are not good for you. This is especially if true if hatred or loathing come into the mix. The sickly, cold, poisonous sensations which come with bitter, resentful feelings especially if you are thinking of vengeance as a way to express your resentful feelings ought to be a warning to not go any further with the line of thinking that you are on. If you were drinking or eating something and it had the same effect on your body us such feelings you would most likely spit is out again very quickly. your would recognize it as toxic. Such feelings can also be very painful.
You might start gathering evidence from other people to confirm your feelings about the person or situation, You try and find people who will agree with you, and you become angry or dismissive of those who dont. You might even decide those who dont agree with you, are not my friend, as they are not on my side.
However in reality such people are on your side. They are on the side of the better part of you. They dont want to see you caught up in a bitter, angry state of mind. Nor do they want to join you in it. Only false friends will go along with something like that.
Try The Four Steps to Forgiveness yourself. Download it from this page .
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Referring Yourself For Therapy
If you need more support, you can get free psychological therapies, such as cognitive behavioural therapy , on the NHS.
You can refer yourself directly to a psychological therapies service without a referral from a GP.
There are many different causes of anger and it’s different for everyone.
Some common things that make people feel angry include:
- being treated unfairly and feeling powerless to do anything about it
- feeling threatened or attacked
- other people not respecting your authority, feelings or property
- being interrupted when you’re trying to achieve a goal
How you react to anger can depend on lots of things, including:
- the situation you’re in at the moment if you’re dealing with lots of problems or stress, you may find it harder to control your anger
- your family history you may have learned unhelpful ways of dealing with anger from the adults around you when you were a child
- events in your past people who experience traumatic, frightening or stressful events sometimes develop post-traumatic stress disorder which can lead to angry outbursts
- substances such as drugs and alcohol which make some people act more aggressively than usual
Some of the things that make you angry may not bother other people at all.
You might find it hard to explain why you feel this way but talking to someone could help you find a solution.
Find out about the 5 steps to mental wellbeing.
Why Am I Angry For No Reason
Anger can be hard to understand. But it rarely occurs for completely “no reason.” Usually, when a person experiences anger, it it may relate to them feeling overwhelmed, powerless, scared, or threatened. There can be many potential causes. But there are also potential solutions. We explore these below.
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Tip : Learn Ways To Cool Down Quickly
Once you know how to recognize the warning signs that your temper is rising and anticipate your triggers, you can act quickly to deal with your anger before it spins out of control. There are many techniques that can help you cool down and keep your anger in check.
Focus on the physical sensations of anger. While it may seem counterintuitive, tuning into the way your body feels when youre angry often lessens the emotional intensity of your anger.
Take some deep breaths. Deep, slow breathing helps counteract rising tension. The key is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs.
Get moving. A brisk walk around the block is a great idea. Physical activity releases pent-up energy so you can approach the situation with a cooler head.
Use your senses. You can use sight, smell, hearing, touch, and taste to quickly relieve stress and cool down. You might try listening to a favorite piece of music, looking at a treasured photo, savoring a cup of tea, or stroking a pet.
Stretch or massage areas of tension. Roll your shoulders if you are tensing them, for example, or gently massage your neck and scalp.
Slowly count to ten. Focus on the counting to let your rational mind catch up with your feelings. If you still feel out of control by the time you reach ten, start counting again.
Give yourself a reality check
When you start getting upset about something, take a moment to think about the situation. Ask yourself:
Change What Makes You Angry
It’s important to deal with anger in a healthy manner, so that it doesn’t harm you or anyone else.
First, recognize the problem exists. Sometimes, people don’t understand that their anger is an issue. They may blame other things: people, processes, institutions, even inanimate objects like computers. You probably know people like this, or maybe recognize the trait in yourself.
You can tackle this by developing self-awareness to better understand how others see you. Do that and youll be more effective at managing your emotions.
Also, it’s important to be resilient . The ability to bounce back from disappointment and frustration is much healthier than becoming angry about it.
How you interpret and react to situations depends on many factors in your life, such as childhood and upbringing. Thinking about the reasons why you interpret and react to situations in a certain way, can help you to learn how to cope with emotions better.
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Could These Anger Stress Management Techniques Work For You
I would LOVE to hear from you? Which one of these stress anger management tips would work for you?
Use the comment box below to share your thoughts and comments!
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Causes Of Anger Anxiety
Anxiety itself is the emotion caused by the activation of the fight/flight response in the body. It can become unhelpful in situations where the physical effects of fight or flight are not advantageous or the response continues for a longer time. That creates a variety of unwanted physical and mental experiences that can impact your quality of life.
But the fight/flight system is called that for a reason. Once it’s activated, it triggers the physiological responses that are thought to enhance survival in a dangerous situation – to react with the bodily tools necessary to flee or or to to fight.
But when the fight or flight system is activated without the presence of physical danger, the emotions a person experiences can be more complex than fear alone. For example:
In addition, it’s important to remember that while anger can be a symptom of anxiety, it can also be a cause. Those with anger issues may cause stresses in their life, such as upsetting those close to them, that leads to further stress and anxiety. This can become a cycle of anger and anxiety.
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How To Deal With Stress And Anger Step #3 Smile Or Sing Your Favorite Song
It may seem crazy to smile even if youre furious.
However, the mere act of smiling will help to relieve some of the tension youre feeling.
Your body is trained to be happy when you smile. So, the act of smiling will calm you down and de-stress you.
I also hum or sing a favorite song when I feel my blood starting to boil.
The act of humming my favorite song refocuses my mind on something I find pleasant and enjoyable.
That also relieves some of the irritation of may be feeling.
Strategies On How To Let Go Of Anger And Resentment
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You can feel it happening again. It may creep up slowly, but it progresses quickly. You know you are about to get angry.
Anger is an uncontrollable force that takes us over and leads us to do or say things that we wouldn’t normally think we were capable of. When you hold on to it, anger is a powerful force that can take over your emotions, leaving you feeling helpless.
Holding on to anger leads to adverse effects, both physically and emotionally. Eventually, it will cause you to respond to situations in an impulsive and irrational manner, which can compromise your personal and professional relationships.
If youve ever said something mean or yelled at someone and later felt like a jerk, you know exactly what I am talking about. But do you know how to let go of anger?
Fortunately, its possible to learn how to let go of anger and hurt. In this article, we will detail 19 strategies that can help you deal with this emotion in a healthy way that will help you grow as a person. You will learn how to let go, and move on.
Lets get to it
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How To Deal With Stress And Anger Step #4 Write It Downjournaling With A Twist
Did you know that Abraham Lincoln used to write long letters to people who caused him grief?
But
He NEVER sent any of those angry letters.
He burned them after writing them.
The writing process was cathartic since it helped him express his anger, bitterness, disappointment and other negative emotions.
When you are angry, write down how you feel!
Say whatever you want.
After writing it all, either burn the paper or throw it away.
Or you could type it all out and delete the document when youre done.
The goal is to express yourself instead of keeping it all inside and getting stressed out.
Anger Management Tips To Prevent Relationship Damage
Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child refuses to cooperate? If so, you are not alone. Everyone experiences anger from time to time.
Anger is a normal and even healthy emotion. But it’s important to deal with it in a positive way. Uncontrolled anger can take a toll on your health and relationships.
If you’re often feeling angry, or if those feeling are causing problems at home or at work, here are 7 tips to help you regain control:
1. Think before you speak.
One of the best tactics is to take a pause before reacting. If your heart is pounding and you feel like yelling at your friend, family member or the guy who just pulled in front of you in traffic, stop. Take a breath. Count to 10. Do whatever it takes to avoid lashing out and saying or doing something youll regret.
2. Once youre calm, state what upset you.
Express your frustration in an assertive but nonconfrontational way. Maybe your spouse didnt help clean up the kitchen after you made dinner. Or your son borrowed your car and returned it with a nearly empty gas tank again. State your concerns clearly and directly, using an “I” statement. For example, say, Im upset that you left me without enough gas to get to work, or I resent it when I work to prepare a meal and you dont help clean up afterward.
3. Use humor to release tension.
4. Take a timeout.
5. Get exercise.
6. Practice relaxation skills.
7. Don’t hold a grudge.
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Make Time For Leisure Activities
Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.
But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.
Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.
Some Other Tips For Easing Up On Yourself
Timing: If you and your spouse tend to fight when you discuss things at nightperhaps you’re tired, or distracted, or maybe it’s just habittry changing the times when you talk about important matters so these talks don’t turn into arguments.
Avoidance: If your child’s chaotic room makes you furious every time you walk by it, shut the door. Don’t make yourself look at what infuriates you. Don’t say, “well, my child should clean up the room so I won’t have to be angry!” That’s not the point. The point is to keep yourself calm.
Finding alternatives: If your daily commute through traffic leaves you in a state of rage and frustration, give yourself a projectlearn or map out a different route, one that’s less congested or more scenic. Or find another alternative, such as a bus or commuter train.
If you feel that your anger is really out of control, if it is having an impact on your relationships and on important parts of your life, you might consider counseling to learn how to handle it better. A psychologist or other licensed mental health professional can work with you in developing a range of techniques for changing your thinking and your behavior.
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Create A Calm Down Kit
If you tend to come home from work stressed and take out your anger on your family, or you know that workplace meetings cause you a lot of frustration, create a calm down kit that you can use to relax.
Think about objects that help engage all your senses. When you can look, hear, see, smell, and touch calming things, you can change your emotional state. So a calm down kit might include scented hand lotion, a picture of a serene landscape, a spiritual passage you can read aloud, and a few pieces of your favorite candy. Include things that you know will help you remain calm.
You also might create a virtual calm down kit that you can take everywhere. These are things that you can call upon when needed and are more portable. For instance, calming music and images, guided meditation, or instructions for breathing exercises could be stored in a special folder on your smartphone.
How To Stop Feeling Anger Sadness Fear Hurt Or Guilt
The five primary negative emotions are important feedback tools for our learning and growth. They are anger, sadness, fear, hurt and guilt and are the way ourunconscious mind lets us know one or more of our boundaries have been crossed. Boundaries which can be changed through our decisions and beliefs.
Part 1 outlines a technique to release stored negative emotions by changing what youre thinking about. Its a great start to your personal development journey. Part 2 goes deeper into how to do this without the need for techniques.
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