10 Ways to Control Anger

Main complications of persistent high blood pr...
Main complications of persistent high blood pressure. Sources are found in main article: Wikipedia:Hypertension#Complications. To discuss image, please see Template_talk:Häggström diagrams. To edit, please use the svg version, convert to png and update both versions online. (Photo credit: Wikipedia)
Not only is  anger  one of the  seven  deadly sins. It  can  either  ruin  you or  kill you.

Why  is getting angry harmful?    It will  hurt  your  relationship with  the people  around  you.  If  you’re too busy being angry or bottling up rage, you won’t have  the  time to appreciate the  people who love you.  Anger can ruin your relationship with the ones  you love  because when you live with anger,  you’re likely to get irritated  even  with the slightest  transgressions.   Suppressing  anger also may also cause negative behaviors  such as depression, bitterness and hopelessness. When  uncontrolled,  you  may end up channeling your anger by being verbally abusive  , or  worse,   you might resort to physical violence.  Who would want to  deal with  a person  with lots  of  baggage?

Anger   will  affect  your  health  and  well being.  Your body’s automatic  response   may weaken your immune  system  and  can develop  to  muscle  tension, flushing, indigestion, excessive sweating, chills , migraines, insomnia and  even skin problems.   Chronic  anger can lead  to several  complications such as :

  • High blood pressure. When you  get very upset, your  blood  pressure might  rise 30-50  points   from its  usual  level.   This is  because  when you’re angry, the heart beats  faster, pumps more  oxygen , adrenaline and  sugar into the blood.  It can raise  your  blood pressure  from  120/80  to 220/130 or  probably   higher.
  • Stroke . If  your  blood pressure reaches  near 200 mmHg level  during fits of  anger, you could  burst  an artery in the  brain and  suffer   from stroke.  This  leads to  brain hemorrhage and can  later on lead to coma and/or death.
  • Heart disease and possible heart attack.  At a moment of  anger, your heart rate  can raise  up to 180 beats a minute. It  induces  a surge of  stress hormones and  damages blood vessel linings.

Anger, when  suppressed, is  not  good  for you.  So is expressing it  explosively.  Learn to manage  your  anger   by:

  1. Ensuring that  you get  enough rest.   Don’t overwork yourself.   Lack of  rest   stresses  the  body  and  makes  one irritable. If you’re  well rested, you will be more tolerant   and  it will take  a lot  to make  you  angry.
  2. Distract yourself.  If  you feel  you’re  reaching your  boiling point, divert   your attention  to something  else.  Read  a  book  or  play a certain sports.
  3. Exercise. It can reduce stress and tension. When  your  body   gets  tired from exercising ,  you  won’t  have the energy  to  get mad anymore.
  4. Wait your  anger  out.  You have probably heard it from  other  people- count to 10  before you say something in retaliation  and if  you’re still upset, count  to a hundred  before you do any action. Try doing slow, deep breathing  exercises. Delay confronting the  person involved  and when the  time  comes,  your  anger  may have  already subsided.

  5. Don’t drink too much alcohol.  Alcohol can  relax you  but  it may  also  bring out the  worst  in you. Anger , combined  with alcohol , is  very dangerous.  Your  anger  may get amplified   when you’re intoxicated.   So when you’re  angry , don’t  even  try it.
  6. Think of the  consequences.  Before  you  flare up,  ask  yourself:  Will  this issue  be relevant  in a year’s time?  In 5 years? Will it affect  me significantly? If the  answer  is no,  then  it’s probably not  worth the trouble .
  7. Give yourself a break.  Life is not perfect  but  you  can definitely make it sweeter  by  not fussing  over things  that you have no control of.  You can’t  avoid  delays,  traffic jams,  and  last minute problems  so you might as  well  keep  your cool  instead of  stressing yourself.
  8. Anger Management
    Anger Management (Photo credit: Wikipedia)

    Release your anger safely.  Find positive ways   to express it.  Release  your creative juices.  Paint  a wall  or  do  some  gardening. Talk to a friend who will not  judge  you and will support you.   Meditate  and  reflect on the situation.  If you feel like you need  to  express  your  anger in a physical manner,  sign up  for  activities   that  will  help  you release  the  tension without  resorting  to violence  like martial  arts   or  boxing  sessions.

  9. See a doctor.  We all get  angry  sometimes,  but  it  can’t be  for no reasons. Certain medical  conditions like  menopause for  women  and hyperactive  thyroid are common  causes of   anger, and you  might not know it  but  you can be affected.  These  can be  treated . If  your anger is a  result of  unresolved   issues  with other  people or asituation,  it may be  best  to  see  a counselor or a psychiatrist.
  10.  Take the  high  road. Learn  to forgive and accept the  things  that you cannot change.   It’s  easier said than done  but forgiveness and acceptance may   be the  ultimate release from  anger.
Life is  too short to be angry. Don’t make it shorter  by letting it consume you.

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