Ever found yourself doing something out of anger, only to regret it moments later? You are not alone, we all have been there. Anger is a powerful emotion and one the primary emotions as described by Paul Ekman. According to the American Psychological Association (APA), “Anger is an emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong.” It can be a reaction to both external events (like conflicts or injustice) and internal thoughts (such as worrying or overthinking past events). In this blog post we will talk about how to manage effectively.
Anger is a biological survival mechanism triggered by the amygdala in the brain, often preparing the body for a “fight” response. It inspires powerful, often aggressive, feelings and behaviours, which allow us to fight and to defend ourselves when we are attacked. A certain amount of anger, therefore, is necessary to our survival. While it once helped humans survive threats, today it more often emerges in response to emotional or psychological stressors.
People can process their anger both consciously and subconsciously. Angry feelings, disagreements or a fight with someone are the conscious way of expressing anger, while when such feelings are suppressed and bottled up inside comes under our subconscious.
Everybody experiences anger but some are more likely to experience it than others. People with Type A personality (competitive, impatient, high-strung) often have a shorter fuse. People raised in an environment where anger was considered a normal response were more likely to grow up as angry individuals. Chronic stress, burnout or feeling undervalued can lead to bottled-up frustration and can also lead to anger issues.
Why are some people angrier than others?
Why do people curse when angry and How to Overcome Anger?
People lacking Emotional Vocabulary tend to swear as they haven’t learnt to properly express themselves hence resort to coursing. When someone feels powerless, curse words can create a temporary sense of dominance or emotional release. Swearing acts as an emotional amplifier. It helps people vent the intensity of their emotions in a raw, immediate way and eventually helps to overcome anger.
Cognitive Restructuring
Cognitive restructuring is a group of therapeutic techniques that help people notice and change negative thinking patterns and overcome anger. When thought patterns become destructive and self-defeating, mental health professionals can help you explore ways to interrupt and redirect them. That’s what cognitive restructuring can do. When you’re angry, your thinking can get very exaggerated and overly dramatic. Try replacing these thoughts with more rational ones. For instance, instead of telling yourself, “Oh, it’s awful, it’s terrible, everything’s ruined,” tell yourself, “it’s frustrating, and it’s understandable that I’m upset about it, but it’s not the end of the world and getting angry is not going to fix it anyhow.” Logic defeats anger, because anger, even when it’s justified, can quickly become irrational.
IDENTIFYING YOUR TRIGGERS
It’s important to overcome anger, note your triggers making you angry to overcome the anger issues. What sets you off is the people around, situations or specific thoughts. To find the root cause of the anger issues it’s crucial to identify patterns in behaviour which leads to feeling angry and to overcome anger. Keeping a journal or noting down your triggers can help you understand patterns and respond more mindfully.
Here are 8 ways How to Deal with Anger effectively.
1. Identify Your Triggers
Start by noting what situations, people, or thoughts trigger your anger. Journaling or self-reflection can help you uncover patterns and respond mindfully.
2. Practice Relaxation Techniques
Breathing exercises, progressive muscle relaxation, or meditation can help calm your nervous system. These techniques can help lower heart rate and bring clarity during heated moments.
3. Take a Timeout
If you notice your anger escalating, remove yourself from the situation. This short break can give you time to cool off and think rationally.
4. Communicate Clearly and Assertively
Use “I” statements to express your feelings without blaming others. For example, “I feel upset when I’m not heard” is more constructive than “You never listen.”
5. Engage in Physical Activity
Regular exercise like running, swimming, or even dancing helps reduce stress and regulates emotions by releasing endorphins—natural mood boosters.
6. Stay Calm Through Self-Care
Sleep, nutrition, and hydration all play a role in emotional balance. Taking care of your body makes it easier to manage anger.
7. Use Humor to Relieve Tension
Laughter can help shift your perspective. Try to find something humorous in the situation or look for funny distractions.
8. Seek Professional Help
If your anger is affecting your relationships or daily life, speaking with a therapist is a wise choice. Institutions like MindSage offer online therapy with certified professionals to help you navigate emotional challenges.
You can’t eliminate anger from your life as a universally experienced emotion and it wouldn’t be a good idea if you could. Despite your efforts there will be situations which will make you angry or maybe unpredictable actions of others and sometimes it’s justifiable but it’s important to understand you can’t change people or situations. With patience and practice, you can turn your anger into a tool for personal growth and healthier relationships. You can control anger before it controls you.
Conclusion
You can’t eliminate anger from your life as a universally experienced emotion and it wouldn’t be a good idea if you could. Despite your efforts there will be situations which will make you angry or maybe unpredictable actions of others and sometimes it’s justifiable but it’s important to understand you can’t change people or situations. With patience and practice, you can turn your anger into a tool for personal growth and healthier relationships. You can control anger before it controls you.
