Mastering the Fury - Understanding and Managing Anger

What does anger do to your brain?
Anger is a common emotion felt in response to stress. Many triggers can elicit an angry reaction, including:
people
events
situations
memories
When your brain experiences anger, the body responds by increasing your blood pressure and heart rate. You may see a rise in hormone levels, leading to an unexpected gust of energy. The extra boost is why you often see some people act aggressively when angry.
Do men and women express anger differently?
A 2018 study found that women and men tend to respond differently to feelings of anger. When anger turns into aggression, women tend to react indirectly. For example, they are more likely to spread rumors or hold a grudge.
It’s important to note that research does not suggest men are more likely to behave violently just because they tend to express their anger through more assertive means than women.
This contrast is likely a result of the hormonal differences between the two sexes, according to the study. For example, men on average have higher testosterone levels than women, and studies have linked testosterone to greater feelings of anger (but not aggression).
Anger isn’t considered a mental illness. However, a 2016 study demonstrated anger is a crucial characteristic of other conditions, such as intermittent explosive disorder (IED) and borderline personality disorder.
What is anger management?
Anger management works to reduce your anger and its effects on the body. If you feel your anger is getting a bit out of control, it may be time to consider anger management.
Anger Management Counseling
Anger management is a course led by a teacher and spans its material across sessions. The number of sessions and exact curriculum varies depending on the school or company, but the ideas and soft skills taught are similar.
A recent study looked at how effective an anger management program can be for a group of women prisoners. Experts identified 165 prisoners who showed high aggression and placed them through anger management training.
The classes reviewed the following:
symptoms of anger, aggression, and rage
causes of anger
how to identify differences and similarities in their anger compared with others
how to identify your anger triggers
how negative thoughts impact anger
redirect thinking from negative to positive
relaxation, exercise, and deep breathing
problem-solving skills
effects of anger on mental health
effects of anger on loved ones
In the end, the data showed a significant decrease in the women’s levels of aggression.
Anger management techniques
A formal anger management program isn’t the only option for treating uncontrolled rage. Some other tips and tricks may be just as practical.
Breathing exercises
Deep breathing exercises are a great way to reduce your stress levels and reset.
When you stop and take some deep and controlled breaths, you calm your mind. When the mind becomes calm, your body tends to follow suit. Next, the blood pressure and heart rate slow, leading to relaxation.
Guided imagery
A voice or prompt takes you through visualization exercises to relax the muscles and settle the mind in guided imagery.
Going through repetitive visual exercises can help relieve stress, but it can also help achieve life goals and aspirations. When you visualize the steps in front of you, you can train the mind to follow them.
Pep talks
Some of the best conversations one can have are with themselves.
When you feel angry, consider slowly repeating words or phrases such as “relax” or “just breathe.” Doing this while taking slow deep breaths can help you calm the muscles and reset.
Exercise
A fast cardio workout might help with stress. But when the goal is to slow your feelings of anger, a better choice may be a less strenuous workout.
“Out of control” can mean:
yelling or screaming
cursing
throwing items
punching walls
slamming doors
using violence
self-harm
Why is it beneficial to control anger?
Controlling anger can be essential for living a healthier and happier life. According to a 2015 study in western cultures, anger expression has long-term negative effects on heart health.
Pretending you’re not angry or ignoring your feelings can strain the brain and body. Learning to manage your anger will boost your mood, lessen the stress on the body, and help you maintain healthy relationships.
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