Anger; you should keep it in or let it out?

It is extremely natural to get angry at one or two points, but what happens if you have a nature to be angry and sulky all the time. Anger is one of the most prominent human nature. If you are concerned about your health, the best thing is not to get angry easily, and you try to control the volcano that is about to burst anytime. But if it has been triggered, is it better to argue, shout, and bang your fists – or silently seethe? Laughing with joy and open mouth loud laughter is a catalyst for health promotion in one’s body; on the contrary, anger heats up in excess the blood temperature affecting nerves too. We can choose the best forever, and try to practice.

Some research has found out that outwardly expressing it only increases angry feelings. This may lead to future heart disease. On the other side holding it inside is also associated with increased risk of heart disease. So what should you do now?

“In one of the surveys that were conducted over 116 healthy men suggested that one should stay flexible. The study determined their usual style of coping with angry feelings. Men exhibited two expressions either by holding it in or almost always expressing it outwardly. Also, there were a few who were able to deal with it in a smart way. The level of bad cholesterol was seen significantly higher in those expressing it out than men who were flexible in dealing with it.”

Some statistics says that:

  • 45% of people regularly lose their temper at work.
  • 64% of a person working in an office have had office rage.
  • 38% of men are unhappy at work.
  • More than 30% population is losing sleep from anxiety.
  • 1 in 7 adults has sought medical treatment for stress.
  • 84% strongly agree that people should be encouraged to seek help if they have problems with anger.
  • 28% say that they worry about how angry they sometimes feel.

The health-damaging effects of its expression may be more due to rigid nature that stops them to be able to adapt to changing situations. The healthy approach appears to be staying flexible – changing your behavior based on needs and circumstances.

Physical effects of anger:

Sad Teenage Girl- anger

These are the instant effects which lead to a bad consequenses on our health.

It triggers a response in our body that is ‘fight or flight’ response. Else it is naturally triggered by emotions like fear, excitement and anxiety. During this time, our adrenal glands flood the body with stress hormones, such as adrenaline and cortisol.

The brain shunts blood away from the gut and towards the muscles and prepares the body for physical exertion. Heart rate, respiration and blood pressure increase bringing a rise in body temperature and thus the skin perspires. The mind is sharpened and focused.

Health problems with anger:

Much short or long term effect can be seen on our health due to its related stress. Anger expressed in short form and longer time has the effect of passing stress to the brain nerves. In effect of the physical changes, the flow of stress chemicals increases and associated metabolic change occurs that go with recurrent unmanaged anger can eventually cause harm to many different systems of the body. ( In addition, any one or many of the problems listed below, the angry person tends to forget the next work or assignment )

  • Digestion problems, such as abdominal pain.
  • A headache from mild to severe, at times.
  • Insomnia and restlessness
  • Increased anxiety
  • Depression
  • High blood pressure
  • Skin problems
  • Heart attack
  • Blood thickening

Types of rage

There are two ways by which people express their anger. Different people have different ways of expressing it. With time and age, they get habituated to express it in that way and it becomes an inherent part of their nature.
  1. Anger Explosion

explosive anger

Very little control over their anger. Explode in rages leading to physical abuse and violence. At times, they get isolated from family and friends. This turns into depression and anxiety. Use it to manipulate others and feel powerful. Have low self-esteem.

2. Anger Repression

Have high self-esteem but it is also vulnerable. Consider it as a bad emotion, so suppress it easily. Some express their anger at innocent lives like children or pets. They may cause harm to themselves only which indicates the prime symptoms of depression. It is generally called as bottled anger.

Both the types of anger have a similar type of effect on the body and health. ‘Anger explosion’ shows your instant reaction, but the released stress hormones brings a bad effect on our body whereas ‘Anger repression’ shows milder reaction, but its prolonged state in the body causes the real harm and distracts your concentration power. The most suggested way is to remain flexible.

Some suggestions on how to express your anger in healthy ways include:

expressing anger

  • If you feel out of control, walk away from the situation temporarily, until you cool down.
  • Recognize and accept the emotion as normal and part of life.
  • Try to pinpoint the exact reasons why you feel angry.
  • Identified the problem and consider coming up with different strategies on how to remedy the situation.
  • Do something physical, such as going for a run or playing a sport.

We should also know some long-term remedies to your anger here as when you are into the situation you could never remember the suggestions and go on in your natural way. So, you will turn down everything back as if you have not changed only or not even tried to bring it.

The way you typically express anger may take some time to modify. Suggestions include:

meditation to control anger

  • Keep a diary of your outbursts. Try and understand how and why you get mad.
  • Consider taking assertiveness training, or learning about techniques of conflict resolution.
  • Learn some relaxation techniques, such as meditation or yoga.
  • Consult a counselor or psychologist if you still feel angry about events that occurred in your past.
  • Go to a gym or exercise regularly.
  • Expressing anger appropriately is one of the behaviors learned during childhood.
  • Now, it has been recognised in the whole world, meditation is really a cure which kills angry temptations to a level, and certain yoga practices really bring about changes in the mental attitude including anger management.

Let’s check out some suggestions on helping your child to deal with strong feelings:

  • Lead your child by example or an ideal.
  • Let them know the fact that anger is natural and should be expressed appropriately.
  • You should treat your child’s feelings with respect.
  • Parents should encourage open and honest communication at home.
  • Stories will work here much; they retain the lessons learned from the stories easily.
  • Try to explain the difference between aggression and anger.
  • Punish them for their aggression or violence, but not appropriately expressed anger. Recognise the reasons or genuine causes for their anger which will amend them truly.
  • Teach them problem-solving skills in a practical way.

Anger is a powerful emotion. It should be handled appropriately, if not, it may have destructive results for you and those closest to you. Uncontrolled anger can lead to physical fights, physical abuse, assault, arguments, and self-harm. On the other hand, managing your anger well may motivate you to make positive changes in your surroundings, leading to the overall progress. “You will not be punished for your anger; you will be punished by your anger.”