Controlling Anger

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Introduction

Anger is a normal emotion as any other. It can even be necessary at times when it comes to getting a task done through someone else or at times when a revolution is needed. As long as the feeling of anger is a passing cloud there is no harm but the moment it takes control over you, it can lead to myriad problems. Uncontrollable anger can lead to destruction in personal as well as professional lives.

Related: difference between anger and rage

What is Anger?

Anger is defined as an emotional state of annoyance or irritation. It can vary from a mild feeling of annoyance to a strong, intense feeling of anger, better defined as rage.

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Long-term anger or rage has physical effects on the person. Uncontrollable anger can lead to anxiety or worsen the already existing one. It can also lead to headaches, high blood pressure, insomnia, sometimes even to digestive problems.

Related: what is anger

Effects of anger

Though we may not realise this but anger affects our physical health profoundly. Long-term anger can actually cause health issues that can last for a long time. Some of them are:

1) Increased risk of a heart attack: A research conducted in Harvard school of public health shows that uncontrollable anger can trigger and increase the rate of heart attack and other heart-related problems.

Related: heart attack prevention

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2) Worsens the already existing anxiety: One of the most common ways to manifest anxiety is through anger. Uncontrollable and unexpressed anger leads to Generalised anxiety disorder.

Related: how to overcome anxiety

3) Weakens the immune system: Aggression affects the immune system of our body to a great extent. A recent study showed that experiencing a negative emotion like anger leads to inflammation. High levels of inflammation indicate poor health and weak immune system.

Related: how to boost your immune system

4) Shortens the life span: Anger can lead to heart attacks, increased cortisol and cholesterol levels. It also weakens the immune system that ultimately leads to early deaths and life-long diseases.

How to control anger?

It is not easy to control as strong an emotion as anger but it's important. Uncontrollable anger can wreck havoc in life. Therefore it becomes important to get control over the emotion before it controls you.

Here are a few ways to get control over your anger:

1) Meditation: Meditation is a practice that involves techniques like thinking, focusing, emptying the mind in order to become more calm and composed. Meditation helps you shift your focus from the aggression to a calmer state.

Related: meditation guide

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2) Exercise: Exercising helps you divert your mind from the negative emotion. Nathaniel Thom, a stress physiologist says, "exercise, even a single bit of it, can have a huge effect against the buildup of anger.” Exercise uses all your energy and you no longer have the energy to be angry.

Related: 8 exercises to reduce anger

3) Share your thoughts: Instead of directly going to the person who caused the anger, you should talk about it to a trusted friend. Venting your frustration and annoyance makes you feel relaxed and less angry.

4) Deep breaths: Deep breaths really help you to calm down. It gives you the headspace to reanalyse your anger. Deep breathing revitalises the mind by fading out the emotion.

5) Smile: There's no better way to kill a negative emotion other than manifesting a positive one. Look out for ways that can make you smile and if you can't find them, laugh for no reason. When you laugh you send out a positive emotion of happiness.

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6) Stop depending on others: Most of the times other people control how we feel. Anger is often triggered by what other people do and say. So, it becomes necessary for us to not let others control how we feel.

Anger is one of the most prevalent emotion, especially in youth. Recently 2000 people were surveyed and it was found that 32% of people feel intense anger. This is proof enough to know the prevalence of anger.