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Anger Management

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Understanding Anger

Anger is a potent emotion that emerges when we face adversity or feel wronged. This emotion, often interlaced with stress and frustration, is something we all encounter from time to time. While occasional anger is a natural response to life's challenges, it's essential to understand its spectrum, ranging from slight irritation to intense rage. If not managed, overpowering anger can disrupt professional life, personal bonds, and general wellness. Diverse factors can spark this emotion: external hurdles like traffic congestion or a postponed flight or internal battles stemming from personal issues or past traumas.

 

At its core, our instinctive response to anger is often aggressive. This reaction serves as a built-in shield against perceived dangers, allowing us to defend and stand our ground. A certain measure of anger is, thus, crucial for our resilience.

 

However, it's not always appropriate to react aggressively to every slight or irritation. Our societal norms, legal guidelines, and basic courtesy set boundaries on how far our reactions should go.

 

To cope with anger, several strategies come into play. Key methods involve communication, suppression, and relaxation. The healthiest approach to express anger is assertively, not aggressively. This demands clear communication of our requirements and pursuing solutions without inflicting pain. Assertiveness champions mutual respect.

 

Some opt to contain their anger, shifting their attention to brighter facets. While this might seem beneficial, it's pivotal to proceed with caution. Suppressed anger, without a proper channel, can internalise, posing health threats such as hypertension and even depression.

 

Persistently bottling up emotions might also manifest in harmful ways, like passive-aggressive tendencies or an ever-present cynical outlook. Those habitually belittling or nitpicking haven't mastered a wholesome way to express their anger, often leading to strained relations.

 

When anger surges, maintaining calm can be tough. Yet, a momentary pause before acting can be transformative.

 

At Live Life Happy Therapy, I empower you to navigate anger proficiently. By leveraging a blend of Counselling, Psychotherapy, Hypnotherapy, EMDR, Mindfulness-Based Cognitive Therapy, and Cognitive Behavioural Therapy, I delve into your experiences. This holistic approach equips you with insights and tools for a less disruptive response to anger.

In the interim, here are techniques to diffuse anger on the spot:

- Self-Awareness: Recognize your feelings. Simply note, "I'm feeling quite angry," without diving deep into the causes.

 

- Change the Scenery: Distancing can help. Maybe take a walk, move to another space, or detach from an online dispute.

 

- Use a Keyword: Pick a word that signifies your rising anger. This can be a personal reminder or a signal to others.

 

- Ground Yourself: Engage with your environment. List out 5 things you see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

 

- Breathing Techniques: Deep, controlled breaths can be calming. Try counting to maintain a rhythm.

References

American Psychological Association (APA), 2022. Control your anger. Available at: https://www.apa.org/topics/anger/control [Accessed 9 October 2023].

 

NHS, 2022. Anger. Available at: https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/anger/ [Accessed 9 October 2023].

 

Mind, 2023. Managing anger. Available at: https://www.mind.org.uk/information-support/types-of-mental-health-problems/anger/managing-anger/ [Accessed 9 October 2023].

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