Master Your Anger

We all get angry sometimes — getting annoyed, frustrated or even furious is part of life. While we can’t stop ourselves from getting angry, we can teach ourselves to master anger, so as to avoid doing or saying things that we will later regret in the heat of the moment.

Recognizing Anger

Do you know the warning signs of anger? Like joy or sadness, anger has immediately recognizable physical effects as below:¹

• Faster heartbeat
• Higher body temperature
• Higher levels of adrenaline
• Increased blood pressure

Why Managing Anger Matters

Everyone reacts differently to unpleasant, hostile or frustrating situations. A short-tempered person might explode, raising his voice, or even resorting to physical violence. A meeker person might simply bottle his or her anger, maintaining a calm exterior while seething with rage beneath that façade.

Both of these reactions are unhealthy ways of managing your anger:

• If you are prone to angry outbursts, you could end up alienating friends, family and colleagues, and even find yourself on the wrong side of the law. What’s more, your physical health may suffer. Studies have indicated that those more prone to explosive behavior when angered are also at higher risk of suffering from high blood pressure, migraines, heart attacks, and stroke.¹
• If you swallow your anger by bottling up your emotions, those negative feelings may not manifest themselves outwardly, but that doesn’t mean they’ll go away. If you constantly bury your anger deep down inside, you may develop anxiety issues, depression, and low self-esteem.¹

Tempering Your Temper

1. Think. Anger can lead to nasty consequences when you let your heart rule your head and act without thinking. Pause and consider the consequences of losing your temper.
2. Breathe. Take a deep breath. Studies have shown that deep breathing helps to lower heart rate and body temperature and contributes to a calmer mood.²
3. Reflect. Do you have a valid reason to be angry? Are you overreacting or misunderstanding the words and actions of another? Is the frustrating situation one that you could have avoided or managed better with greater care and foresight? Remember that other people are entitled to have opinions that diverge from your own.
4. Consider. If you are still simmering, ask yourself what is the best way to express your anger in that particular situation. Here are some options that may occur to you. ²
   • Express your feelings without resorting to verbal or physical abuse. Communicate clearly why you are angry. The key is to be assertive, not aggressive.
   • Remove yourself from the situation. Go for a walk, or speak with a close friend or family member. Once you’ve put time and space between yourself and the source of your frustration, you’ll be able to think more clearly and consider a solution.

Managing our anger is key to our physical and mental health. Remember — we must master our anger, not the other way around!

Resources

1. Anger. Mental Health Foundation. Visited 20th December 2011.
2. Boiling point. Mental Health Foundation. Visited 20th December 2011.