In today's world, where life's trials frequently test our resilience, managing anger has become increasingly difficult for many people.
In a recent study published in JAMA, researchers have found alarming evidence of the detrimental effects of anger on both physical and mental well-being.
Lead author Dr. Daichi Shimbo warns that even brief episodes of anger can significantly impair blood vessel function, potentially leading to heart attacks and strokes over time.
Known as the "Anger Professor," Ryan Martin, author of "Why We Get Mad: How to Use Your Anger for Positive Change" notes that rage brings ruin to our internal flight or fight system, "Your muscles tense up, your heart rate increases, you breathe more rapidly, your digestive system slows down or stops," effects that can lead to stomach issues, neck and back pain and severe headaches.
Furthermore, experts emphasise the detrimental impact of anger on personal relationships.
Martin warns that uncontrolled aggression often manifests in emotional distance and various forms of conflict, including verbal, physical, and online confrontations.
In light of these findings, experts have provided six key tips for managing anger and promoting overall well-being:
Take care of yourself:
Preventing anger starts with self-care. According to expert Martin, being tense, hungry, or angry can amplify your reaction to provocation.
Stick to a schedule and ensure you're well-stocked with snacks to maintain balance.
Limit what provokes you:
Identifying triggers is key to anger management. If certain activities like driving or watching sports heat you up, consider alternatives.
Even for unavoidable triggers like work stress, strategies exist to help maintain composure.
Less judgment, more compassion:
Anger often stems from a sense of superiority. Psychologist Greg Kushnick advises shifting perspective and practicing empathy.
By understanding others' viewpoints, you can defuse anger and preserve relationships.
Calm down:
Deep breathing and visualization can be effective in diffusing anger. If these techniques fail, removing yourself from the situation temporarily can help regulate emotions.
Let anger be your friend:
Rather than suppressing anger, experts suggest channeling it into positive action.
Anger can motivate change, so embrace it as a tool for advocacy or activism.
Seek help if needed:
If anger begins to dominate your life, seeking professional assistance is crucial.
Look out for signs like frequent conflicts or unhealthy coping mechanisms. Seeking help shows strength and can lead to effective management strategies.
By implementing these tips, individuals can develop healthier ways of managing anger and navigating life's challenges with greater ease.
