Anger Management

Counsellor's Diary | 22-Oct-2024

Anger is something we all feel from time to time - whether it's a minor annoyance or something bigger that really gets under our skin. While a little anger can push us to solve problems, letting it take over can negatively impact both our mind and body. When we're angry, our heart beats faster, blood pressure goes up, and stress hormones kick in, which over time can leave us feeling tired, anxious, and even affect our health.

Physically, anger triggers the body's "fight or flight" response, causing increased heart rate, blood pressure, and a surge of stress hormones like adrenaline and cortisol. Prolonged anger can result in headaches, digestive problems, cardiovascular issues, weakened immune function, and fatigue.

Mentally, persistent anger can increase irritability, anxiety, frustration, and feelings of being overwhelmed, and may exacerbate conditions such as depression and cognitive decline.

Due to these profound ramifications, effective anger management is crucial to your overall well-being and healthy relationships. Some effective anger management techniques are:

  • Deep Breathing: Slow, deep breaths help calm your mind and body, stopping anger before it escalates.
  • Physical Activity: Taking a brisk walk or engaging in exercise can reduce stress hormones and allow anger to dissipate.
  • Cognitive Restructuring: Challenging and changing negative thoughts can prevent overreactions. For example, instead of thinking "This always happens to me, and it's so unfair," try reframing it as "This is frustrating, but I can handle it and find a solution."
  • Using "I" Statements: Express your feelings in a calm, non-blaming way, e.g., "I feel upset when..."
  • Time-Outs: Stepping away from a heated situation will give you time to cool down and return with a clear mind.
  • Relaxation Techniques: Practices like mindfulness or progressive muscle relaxation helps manage anger and reduce stress.

By practicing these strategies, you can handle anger constructively, leading to improved emotional control and stronger relationships. If you'd like support on your journey towards effective anger management, schedule a consultation with our counsellors at Spring Listening Room here.