Anger

What happens when you get angry?

When you get angry your body prepares itself for a 'fight or flight' reaction. This involves releasing stress hormones such as Cortisol and Adrenaline which in turn increase your heart rate, blood pressure, body temperature and breathing. While this response is practical in the short term, longer term exposure to these stress hormones can lead to ill health.

High blood pressure, heart attack, stroke, insomnia and skin conditions such as eczema are just some of the health problems you could become vulnerable to as a result of uncontrolled anger. This is because longer term anger causes your immune system to weaken, making you more likely to get ill and less able to recover from illness.

Anger is not only dangerous to your own health but can also cause problems for those around you. Anger is often expressed through physical or verbal aggression. We may say or do things in the 'heat of the moment' that we later come to regret. Some people may use alcohol or drugs to cope with their anger. This can actually exaggerate your behaviours and is often distressing for friends and family to see.

Controlling your Anger

The first stage in learning to control your anger is to recognise the warning signs. Notice the changes in your body, your breathing and heart rate will become faster, you may begin to feel tense or find you are clenching your fists.

As clichéd as it sounds, one of the best things you can do if you find yourself becoming angry is to take time out and count to ten. Focus on breathing slowly while you do this, it will help you to lower your heart rate and feel calmer.

It may help you to find an alternative outlet for your energy, for example writing or another creative activity such as playing a musical instrument. If you can do so without disturbing anybody else then screaming may be an effective way to reduce your tension. In a similar manner if you feel you must hit or throw things when you are angry try taking your frustrations out on a pillow so that you don't hurt yourself or anybody else.

Be Assertive Not Aggressive

Learn to communicate in a way which is assertive rather than aggressive. This means talking slowly and clearly instead of shouting. Explain to the other person that you are feeling angry and tell them why you feel this way. Don't make the other person feel vulnerable, threatened or place demands on them, instead you should make suggestions or requests. It is important that you try to remain open minded and be willing to listen to the other person's point of view.

Other techniques which you may find helpful in managing your anger in the long term are exercise, music and talking.

• Exercise is not only a great way to increase the level of feel good hormones in your body and reduce the number of stress hormones, but it is also a physical solution which allows you to release the built up tension you feel.
• Listening to music which makes you feel calm can be relaxing and will help reduce stress hormones and your blood pressure.
• Talking to a friend about how you feel can help to ease the burden and may also help you to see things from a new perspective.

Worried about someone?

If you are worried about somebody else's anger the best thing you can do is to stay calm yourself. Anger tends to be catching and if you both get angry things can soon escalate out of control. If you can do then take yourself away from the angry person and give them some time to calm down. This can make it easier to talk more neutrally when you return. Remember that nobody should be made to feel frightened or threatened. If you have been assaulted or do feel threatened by somebody's violent behaviour then it is important to contact the police and/or seek help from a relevant support agency.

Related Issues

People who are experiencing problems with anger may also find themselves having problems in other areas of their lives. If you find that you or someone you care about is facing any of the issues listed below then the websites and/or contact details provided may be of use to you.

• Alcohol
• Drugs
• Employment
• Social Issues
• Relationship Issues
• Self Harm