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Examine Anger
Causes of Anger

Things that could be causing your anger

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  • Fraustation.
  • A lack of control.
  • Failure.
  • Sadness
  • Fatigue
  • Jelousy
  • Feeling disrespected
  • Feeling undervalued
  • Feeling cheated
  • Shame
Effects of Anger

Effects of Anger

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"As you become angry your body's muscles tense up. Inside your brain, neurotransmitter chemicals known as catecholamines are released causing you to experience a burst of energy lasting up to several minutes. This burst of energy is behind the common angry desire to take immediate protective action. At the same time your heart rate accelerates, your blood pressure rises, and your rate of breathing increases. Your face may flush as increased blood flow enters your limbs and extremities in preparation for physical action. Your attention narrows and becomes locked onto the target of your anger. Soon you can pay attention to nothing else. In quick succession, additional brain neurotransmitters and hormones (among them adrenaline and noradrenaline) are released which trigger a lasting state of arousal. You're now ready to fight"

Read More: Mentalhelp.net

"Reactive aggression is triggered by a frustrating or threatening event and involves unplanned, enraged attacks on the object perceived to be the source of the threat/ frustration. The aggression is often accompanied by anger and can be considered "hot". It is initiated without regard for any potential goal. Reactive aggression appears to be exhibited by all mammalian species. It is part of the mammalian gradated response to threat. Low levels of danger from distant threats induce freezing. Higher levels of danger from closer threats induce attempts to escape the immediate environment. Higher levels of danger still, when the threat is very close and escape is impossible, initiate reactive aggression."

Read More: National Center for Biotechnology Information

"There are four basic ways in which people respond to anger:
  • Aggressive
    • Anger is externalized, "turned loose".
  • Passive/Aggressive
    • Outwardly agreeable, but showing the anger through indirect actions or sabotage.
  • Passive
    • Anger is internalized or "locked up".
  • Assertive
    • Anger is appropriately managed and communicated if necessary."

    Read More: Uhs.Berkeley.edu

    "[Symptoms of Anger]
  • Tingling
  • Heart palpitations or tightening of the chest
  • Increased blood pressure
  • Headaches
  • Pressure in the head or sinus cavities
  • Fatigue"

    • Read More: PsychGuides
    Coping with Anger

    What to do to feel better

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  • Excersice
    • "Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities."

    Read More: Mayo Clinic

  • Meditate/ Breathe
    • "When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses...whatever it takes to encourage relaxation"

    Read More: Mayo Clinic

  • Lighten Up
    • "Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though... it can hurt feelings and make things worse."

    Read More: Mayo Clinic

  • Listen to Music
    • "Music has also been shown to change a person's mood pretty quickly. And if you dance, then you're exercising and it's a two-for-one. "

    Read More: Kids Health

  • Journal your feelings
    • "You can write things in lots of ways; for example, in a journal or as your own poetry or song lyrics. After you've written it down, you can keep it or throw it away...it doesn't matter. The important thing is, writing down your thoughts and feelings can improve how you feel. When you notice, label, and release feelings as they show up in smaller portions, they don't have a chance to build up inside."

    Read More: Kids Health

  • Talk to someone
    • "If there's someone who has a calming effect on you, talking through an issue or expressing your feelings to that person may be helpful.It's important to note, however, that venting can backfire. Complaining about your boss, describing all the reasons you don't like someone or grumbling about all of your perceived injustices may add fuel to the fire. A common misconception is that you have to vent your anger to feel better. But, studies show you don't need to "get your anger out". Smashing things when you're upset, for example, may actually make you angrier. So it's important to use this coping skill with caution. If you're going to talk to a friend, make sure you're working on developing a solution or reducing your anger, not just venting."

    Read More: Very Well Mind

  • Identify what's causing your anger
    • " If you've gotten into the habit of losing your temper, it can be helpful to take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments from a friend, or being overtired are just a few things that might shorten your fuse. That's not to say you should blame people or external circumstances for your inability to keep your cool. But, understanding the things that trigger your anger can help you plan accordingly. You might decide to structure your day differently to help you manage your stress better. Or, you might practice some anger management techniques before you encounter circumstances that you usually find distressing so you can lengthen your fuse...meaning that a single frustrating episode won't set you off. "

    Read More: Very Well Mind

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