Everyone gets angry every now and then, but uncontrollable anger is frightening and exhausting. If you don’t know how to deal with anger issues, your social life will suffer. Anger issues isolate you from your friends, give you problems with work or even law, and cloud your objective judgment.
How do you recognize anger issues? What solutions can you take to solve this problem?
Types of Anger Issues
Anger does not always come out as explosive aggression. There are several types of anger one may experience. They are:
· Passive Anger
Passive anger is hard to recognize because it is expressed in subtle ways. For example, you may respond to harmless comments with sarcasm, neglect your responsibilities, or conduct self-harming behaviors. Sometimes, it requires a therapist to unravel the hidden anger.
· Self-inflicted Anger
As the name suggests, this anger is aimed toward self. It can appear as a feeling of guilt and shame.
· Overwhelmed Anger
Overwhelmed anger often appears as an outburst after a relatively frustrating event. It is caused by the inability to solve the overwhelming problems or fulfill life demands.
· Chronic Anger
Chronic anger is a type of prolonged anger that you keep under the surface. Even if you don’t explode, this built-up anger clouds your mental state and judgment all the time. Psychiatrists have recognized chronic anger as a serious condition, which can even affect your physical health.
· Volatile Anger
This type of anger appears as harsh and violent outbursts. Sometimes, the trigger is something small or insignificant. Volatile anger can induce harming, and even dangerous behaviors, and the angry person has a hard time controlling his or her own feeling. Volatile anger can also appear along with physical violence.
You should not contain anger. However, if you cannot control it on a normal scale, you will end up with troubles. The question is: how do you know if your anger has developed into issues?
Signs You Have Anger Issues
Your anger issues show up through physical, behavioral, and emotional signs. The physical signs may show up as increased heart rates, palpitation, quickening breath, and tensed muscles. If you have chronic anger, you may experience headache and even lowered immune system.
Emotional symptoms appear as an excessive amount of anger, resentment, and irritability. You may experience them even after a minor slight. You may also experience agitation and anxiety, and frustration, especially when facing a problem that other people can handle elegantly.
Your anger issues will also appear through behaviors. You may “explode” without any regards to the situations. You may welcome any opportunity to fight, abuse, or berate people, even using offensive words or violence. Many assault and murder cases happen after the perpetrator explodes in volatile anger.
What is Anger Management?
Feeling it difficult to control your anger? It is time to try anger management therapy.
Basically, anger management is a therapy that helps you expressing anger in healthy ways. Unlike what many people still think, anger management is not about “holding” or “venting” anger. The goal is to help you express emotions without verbal or physical violence.
There are several things you can learn to do in an anger management program. They are:
1. Finding the root cause of the anger
Every angry outburst has a root cause, but sometimes, it can be hard to track down. In anger management, the therapist guides you to explore the origin of your anger, so you can work it out directly.
2. Controlling the volatile outbursts
Anger management therapy helps you to recognize the early signs of outbursts. You will be able to control the explosions if you know which behaviors to control. Understanding how anger starts affecting your body will also help you know yourself. This is an important part of solving anger issues.
3. Learning more methods to express emotions
People with anger issues don’t know many other ways to express their emotions, other than with anger. In anger management therapy, you will learn different ways to express emotions in healthy ways. With more options, you don’t need to get angry all the time.
4. Communicating in better ways
Anger issues cloud your ability to communicate ideas, feelings, and other expressions. Anger management helps you to improve your communication skills. You can discuss your problems with others without being judgmental or overgeneralizing.
If your anger is connected to an underlying psychological issue, you will get treatments that handle all the issues. Severe anger issues with anxiety or depression roots may require drugs. Prozac is a popular antidepressant, while lithium helps managing emotions.
Cooling Down Tips
Finally, you should learn how to “cool down” quickly when anger threatens to erupt. You can close your eyes and count 1 to 10. You can also take a brisk walk for 10 minutes or take several deep breaths while massaging tensed muscles.
Another good way is to focus on the sensations experienced by your senses. Smell your favorite cologne, drink something sweet and refreshing, or cool down under the AC breeze. These sensations can help to distract you from the initial anger.
Anger management therapy is how to deal with anger issues if you cannot control it anymore. Aside from the professional help, you can also learn the “cool down” trick and learn how to modify your mind when anger comes.