Anger management

Overview
Anger is a natural, adaptive response to internal or external events. Anger is dependent on the meaning attached to these events. In varying degrees of intensity, anger allows you to defend yourself when you feel threatened. Of course, laws, social norms and common sense limit how you can express this anger.
Researchers have found both physiological and sociocultural causes for anger. Researchers have also found that disruptive, chaotic families that lack communication skills play a role in how a person learns to express anger.

There are four basic dimensions of anger expression:

The first dimension: The ability or willingness to control your anger
The second dimension: The outward expression of anger -- anger toward yourself, others or the environment
The third dimension: The inward expression of anger -- repressing or ruminating over angry feelings
The fourth dimension: Anger with hostility (Although you can express anger without hostility, including hostility can lead to hateful attitudes or destructive behavior.)

Characteristics
Physically, anger may cause headaches, rapid breathing, increased heart rate and blood pressure, stomachaches and muscle tension. Psychologically, you may experience emotional pain, guilt, chronic irritability, rage, sadness or shame. Socially, anger may be characterized by academic or work-performance difficulties, destruction of objects and disrupted personal relationships.
Sometimes anger can be more than you're able to handle at the time. Symptoms such as sleep disturbances, decreased energy, changes in appetite, anxiety, depression, inability to concentrate and hopelessness may warrant further evaluation by a health care professional.

As with all physical symptoms, consult your medical health care provider to rule out a medical condition. If these or any other symptoms cause you distress that doesn't seem to improve, seek additional help and support from a mental health care professional.


Coping strategies
There are three main positive approaches for dealing with anger.
Calming your anger involves controlling internal responses such as heart rate and muscle tension to help you more effectively manage your anger.

Suppressing your anger involves inhibiting and converting it into more constructive behavior. Suppression may be an adaptive choice in situations in which it would be inappropriate to express anger. Keep in mind, however, that unexpressed anger can sometimes lead to nonconstructive expressions such as cynicism, hostility, passive-aggressive behavior and heightened criticism. In some cases, turning anger inward may even cause high blood pressure or depression, as well as aggravate chronic diseases. Other problems associated with anger include anxiety, depression, difficulties with stress management, alcohol abuse, drug abuse and domestic abuse.

Expressing your anger assertively involves demonstrating anger in an assertive, not aggressive, manner. The key is to know your needs and how to meet them without hurting others. Assertive expression can lead to constructive resolution of what's behind your anger.

Various strategies can be used to help manage your anger, including relaxation, effective communication and problem-solving skills, and humor. Restructuring your thoughts and changing your environment can also be effective. In several studies, the theory that you can reduce anger and aggressive feelings by hitting something "safe" such as a pillow or a punching bag has actually been found to have the opposite effect.

Another anger-management technique is to learn to recognize anger in yourself, such as having tense muscles or a clenched fist. Use your awareness of anger to step back and take a break from the person or situation. If possible, talk out your anger. Find a friend or co-worker with whom you can talk about your angry feelings. Do not act out your anger physically. Try to think positively to help yourself calm down. Then, return to the situation and resume the discussion or activity.

Professional treatment for anger concerns may involve cognitive-behavioral therapy (changing how you think and react), relaxation exercises or social-skills training.

Remember, you do not need to feel guilty for feeling angry. In most cases, being aware of your anger is healthy. What's important is how you deal with the anger.