Meaning and Concept
“Anger refers to an emotion which facilitates an individual to express his/her negative feelings towards an immoral individual or situation.”
“Anger is a feeling of furiousness which leads a person to behave antagonistically towards someone or something who has done something wrong consciously.”
It is generally considered as a negative sentiment but it provides a way to vent out one’s negative feelings and also motivates to find out solutions to problems. But anger goes beyond a limit it results into harming one’s physical and mental health.
Anger or aggression is an innate and typically an involuntary reaction to physical or emotional pain. It can arise when an individual do not feel well, feels rejected or threatened or experience loss. It is considered as substituted or secondhand emotion since anger never occurs in isolation rather preceded by painful circumstances.
Some of the common issues of enraged anger feelings are:
- Increased blood pressure
- Fasten heartbeats
- Increase in blood flow
- Arterial tension
- Red eyes
- Inability to think wisely
- Testosterone production increases
- Cortisol (stress hormone) increases
- Stimulation in left hemisphere of the brain
Facts related to Anger
- Expression of anger is more common among males as compared to females.
- People express anger to avoid vulnerability associated with painful feelings.
- Anger is often used to convert the feelings of helplessness in to power and control.
- Anger does not help an individual to resolve problems or pain; it rather distracts him/her temporarily.
- Anger does not resolve the old issues, but it creates new ones including social and health issues.
Types of Anger or aggression
1. Passive Aggression: It refers to a situation in which an individual avoid admitting or confronting about his/her anger. He/she generally remains silent when angry and pretends as if everything is fine which signifies person’s urging to be in control during anger.
2. Aggressive Aggression: It is a type of anger which is exactly opposite to passive aggression since in this situation a person depicts violent and aggressive behavior. He/she lashes out of rage and anger. Shouting, accusing, fighting, hurting oneself or others, criticizing etc. are some of the common visible behaviors.
3. Assertive Anger: It is the most appropriate type of anger to deal with obstructive situation. As the name suggests, assertive anger includes responding rather than reacting, thinking before speaking, being patient, subtle voice, understanding other’s feelings, feel mature enough to care about people and relationships with them. It is an ideal way to deal with anger situation because it has openness to solution.
Signs and Symptoms of Anger
- Destroying objects
- shaking or trembling
- aggressive acts of violence
- sweating, especially palms
- feeling hot in the neck/face
- increased and rapid heart rate
- clenching jaws or grinding teeth
- Screaming in order to control others
- sad or depressed
- Feeling of no satisfaction
- like striking out verbally or physically
- one want to get away from the situation
- Feeling misunderstood like ‘no one gets you’
- rubbing head
- getting sarcastic
- raising one’s voice
- losing sense of humor
- Getting frustrated easily
- beginning to yell, scream, or cry
- Losing relationships out of anger
- Blaming others for one’s own trouble
- acting in an abusive or abrasive manner
- craving a drink, a smoke or other substances
Causes of Anger
There are several factors contributing towards aggressive behavior. Some of the common factors are here under:
- Brain injury
- Childhood abuse or neglect
- Extreme confusion or dilemma
- Extreme need of attention or power
- Extreme whether disturbances
- Family conflicts
- Fears or Phobias
- Intake of drugs or substance abuse
- Low self-esteem
- Low self-worth
- Overwhelming pain
- Physical or verbal violence
- Undue pressure or control by others
- Unfulfilled goals
- Witness of violence in social environment
- Work stress
It refers to a technique which tries to change one’s thought process or simply the way he/she thinks because as the way of thinking gets changed, it also alters the way of expressing one’s anger. In this technique, an attempt is made to convert one’s irrational thoughts in to rational ones to ultimately control and channelize the expression of anger.
Behavioral therapy is another form of therapy which focuses on identifying and changing unhealthy and self-destructive behaviors of present scenario. According to behaviorism, all the behaviors are learned and can be unlearned with help of proper conditioning. Therefore, these habits such as of aggression are alleviated by ‘behavior modification’.
It is one of the most common and important way to resolve anger issues since anger results due to arousal of problems or when things do not go as planned. The best way to solve a problem is not to focus on uncompleted solutions but to figure out the root cause and fixing it so that it finally mends down the rage or aggressiveness.
Many of the aggressive situations occur due to miscommunication or rather faulty communication patterns. Before jumping towards conclusions or lashing out, one should slow down and think, this may help them to get insight over both side of the problem and together with this a polite and good amount of communication can help a person to resolve problems.
Relaxation techniques simply strives to calm oneself down with the help of numerous acts like deep breathing, imagining relaxing images or guided imagery, repetition of a calming word or phrase like ‘calm down’ or ‘relax’ or ‘take it easy’, listening to soothing music, indulging into some physical activity, meditation , yogic practices etc. It cuts down the arousal and provides a relaxed state against aggressive state.
It refers to a technique in which individual with aggression issues is asked to control his/her impulses arising in present moment and also try to evaluate if it is required in the present situation. This control over impulses and evaluation helps a person to develop an insight and reduces such issues.
Avoiding words like ‘must be’ or ‘should be’ in one’s thought helps to lessen down its rigidity and expectations which ultimately lowers down the aggression of an individual.
Aggression is popularly known for the mental block which also cuts down the intellectualism and awareness of what he/she is doing. To resolve this issue, person should give a momentary pause to think and develop self awareness (such as what am I doing? Is this the correct way to handle this situation? Is my reaction appropriate? Etc.) towards the situation and resulted actions. This further helps to reduce aggression and get an overview of oneself.
It is a technique in which an individual is asked to vent out his/her anger in constructive forms such as writing diary or making art forms or working out etc. This manages out one’s aggression and reduces the chances of outbursts.
One of the most popular ways to resolve anger related issues is indulging into meditation or yoga or any other mindfulness activities. It not only relaxes one’s mind and body but also develops one’s insight towards the situation.
Breathing control techniques
Breathing control techniques holds a simple mechanism of ‘inhale’, ‘hold the breath’ and ‘exhale’ but in rhythmic pattern such Inhale-Exhale, 4-7-8 etc. which not only calm oneself down but also divert the person from irrational thoughts.
Other ways to handle anger
Some more tactics to handle the anger situation are as follows:
1. Expression: It is the act of communicating one’s anger. Expression ranges from a rational, balanced discussion to an aggressive outbreak.
2. Suppression: It is an effort to seize in one’s rage and probably alter it into more productive behavior. Suppressing anger can lead to turn the anger inward on the person itself or expressing it through passive-aggressive behavior.
3. Calming down: It happens when one tries to control his/her outward behavior as well as the internal responses by calming oneself down and also letting the negative feelings collapse.
Conclusively, this was a brief understanding, meaning, concept, signs and symptoms, causes and psychological treatment regarding anger.
Hope you find the above information beneficial.
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