Anger Management Strategies and Effects of Chronic Anger

Anger is a potent human emotion and stress is a pure response to tough and/or overwhelming conditions. Chronic stress and anger may cause a myriad of physical and psychological issues comparable to: depression, hypertension, migraines, rigidity complications and an accelerated coronary heart rate. A number of anger management strategies corresponding to: writing in a diary, exercise, meditation and yoga can ease your stress, cut back your anger and enhance the high quality of your life.
Anger Management Strategies

What Are The Physical Effects of Stress and Anger On The Body?

When you’re stressed it could set off anger, rage, frustration and/or irritability. Prolonged stress and anger can activate the “fight or flight” response in your physique. When you’re stressed your physique produces extra quantities of cortisol and adrenaline, stress hormones. Your physique then prepares to guard itself from hurt by shifting blood circulation from your abdomen in the direction of your muscle tissue (in an effort to flee from hazard shortly).
During this time your temperature rises, coronary heart rate elevates, blood pressure will increase, respiratory pattern modifications, self-awareness improves and you start to sweat. Uncontrolled stress and anger brought on by the continual production of stress chemical substances together with numerous metabolic modifications can harm various components of your physique.

Health issues related to persistent stress and anger embody:


Tension Headaches

Upset Stomach, Diarrhea, Nausea, Vomiting and/or Abdominal Pain

Weight Gain



Skin Disorders

Strokes and Heart Attacks


Memory Loss

Teeth Grinding

Facial Flushing

Cardiac Arrest and/or Death

Anger Management Strategies

What Are The Psychological Effects of Stress and Anger On The Body?

Chronic stress and anger may trigger a plethora of emotional and psychological points corresponding to: emotions of hopelessness and helplessness, depression, anxiousness, self-loathing, low shallowness, recklessness, impulsive and/or harmful behaviors and addictions.

Psychological results related to continual stress and anger:

Helplessness and/or Hopelessness

Mood Swings




Aggressive and/or Impulsive Behaviors

Personality Changes



Excessive Worrying

Sadness and Despair

Feelings of Insecurity

Emotional Exhaustion

How Can I Reduce My Stress and Manage My Anger Issues?

Keep a Diary

Anger Management Strategies #1: Keeping a diary will help you successfully handle your stress and anger points. Write down what’s inflicting stress in your life, anger-related triggers, how lengthy you have got experienced stress, the way you deal with your stress, how you are feeling after an anger episode, methods which you could cut back your stress (exercising, visiting a good friend and so forth.) and methods which you could resolve your points.
Identifying the basis of your stress and anger will help you gauge if you find yourself overwhelmed with duties, commitments, and so forth. so you possibly can cut back your load or change your scenario earlier than it results in physical and./or psychological issues.

Relaxation Strategies

Anger Management Strategies #2: When you are feeling your self turning into overwhelmed, stressed and/or angry, it’s time so that you can take a while out to calm down. Relaxation methods comparable to: deep-breathing, listening to music, visiting a good friend, meditating, studying a book or journal, chatting on the telephone, browsing the net and/or visualizing a soothing scene can ease your stress and calm you down while you are angry.


Anger Management Strategies #3: Exercising can scale back your stress and allow you to handle your anger points. Physical actions like figuring out at a gymnasium, strolling, dancing, jogging and/or lifting weights and/or taking part in sports activities comparable to: basketball, soccer will help release “pent-up” feelings, particularly in conditions the place you’re on the breaking level.
When you begin to really feel stressed and/or your anger begins to rise, step away from the scenario and take a fast stroll or jog across the house or down the road. When you train your physique produces certain “feel good” brain chemical substances, which balances your moods, boosts your vitality and causes you to really feel extra relaxed and less stressed than usually.


Anger Management Strategies #4: Yoga will help reduce your pressure, de-stress, loosen up your muscle tissue and clear your thoughts. It may allow you to handle your anger points and obtain peace. According to a 2005 Harvard research, people with psychological and/or emotional points similar to: manic depression, clinical depression, schizophrenia, stress, hostility, anxiousness, anger and fatigue experienced a major decline in stress and anger after taking part in one yoga session.
When you continually really feel stressed, anger, anxious and/or irritable, enroll in a yoga class or follow yoga at residence. Yoga reconnects your thoughts to your physique in a peaceable manner in an effort to assume rationally earlier than your react with anger, rage and/or impulsivity. It may enhance your temper so that you’re not simply angered.


Anger Management Strategies #5: Meditating will help clear your thoughts if you find yourself stressed and/or angry. In reality, mediating can forestall you from getting angry while you are overwhelmed. When you’re calm and pondering clearly, you’re higher outfitted to think about methods to resolve your issues and/or handle your anger points. In addition, meditating can provide you a way of inner peace that lasts the whole day. It reduces your stress in an effort to see the scenario extra precisely.
When you’re stressed and/or angry, go to a spot that’s quiet and interruption-free and repeat a contented or calming phrase, thought or picture in your thoughts. You might chant a phrase comparable to: “Om” or it’s possible you’ll merely visualize a stress-free location similar to: an island or seaside. If neither thought works, attempt specializing in the sound of your breathing. Do this exercise for 5 to 10 minutes. If you don’t really feel calmer after the primary spherical of mediation, then proceed it till you are feeling more relaxed.


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