The kids are screaming, the bills are due and the pile of papers on your desk is growing at an alarming pace. It’s undeniable – life is full of anger. Understanding the types and sources of anger – short term and long term, internal and external – is an important part of anger management. So what angers you out?
Main types of anger manage online
Anger is your body’s reaction to the demands of the world. Anger are events or conditions in your surroundings that may trigger anger. Your body responds to anger differently depending on whether the anger is new or short term – acute anger – or whether the anger has been around for a longer time – chronic anger.
Acute anger manage online
Also known as the fight-or-flight response, acute anger is your body’s immediate reaction to a perceived threat, challenge or scare. The acute-anger response is immediate and intense, and in certain circumstances it can be thrilling. Examples of acute anger include having a job interview or getting a speeding ticket.
A single episode of acute anger generally doesn’t cause problems for healthy people. However, severe acute anger can cause mental health problems – such as post-traumatic anger disorder. It can also cause physical difficulties such as tension headaches, stomach problems or serious health issues – such as a heart attack.
Chronic anger manage online
Mild acute anger can actually be beneficial – it can spur you into action, motivate and energize you. The problem occurs when anger pile up and stick around. This persistent anger can lead to health problems, such as headaches and insomnia. The chronic-anger response is more subtle than is the acute-anger response, but the effects may be longer lasting and more problematic.
Effective anger management involves identifying and managing both acute and chronic anger.
Know your anger manage online
Effective anger management starts with identifying your sources of anger and developing strategies to manage them. One way to do this is to make a list of the situations, concerns or challenges that trigger your anger response. Take a moment to write down some of the top issues you’re facing right now. You’ll notice that some of your anger are events that happen to you while others seem to originate from within.
External exasperations manage online
External anger are events and situations that happen to you. Some examples of external anger include:
Major life changes. These changes can be positive, such as a new marriage, a planned pregnancy, a promotion or a new house. Or they can be negative, such as the death of a loved one or a divorce.
Environment. The input from the world around us can be a source of anger. Consider how you react to sudden noises, such as a barking dog, or how you react to a bright sunlit room or a dark room.
Unpredictable events. Out of the blue, uninvited houseguests arrive. Or you discover your rent has gone up or that your pay has been cut.
Workplace. Common anger at work include an impossible workload, endless emails, urgent deadlines and a demanding boss.
Social. Meeting new people can be angerful. Just think about going on a blind date, and you probably start to sweat. Relationships with family often spawn anger as well. Just think back to your last fight with your partner or child.
Strategies to manage external anger include lifestyle factors such as eating a healthy diet, being physically active and getting enough sleep – which help boost your resiliency. Other helpful steps include asking for help from others, using humor, learning to be assertive, and practicing problem-solving and time management. Consider how you use your time and energy by focusing on activities that are important to you, paring down the number of activities you’re involved in, and saying no to new commitments.
Internal irritations
Not all anger stems from things that happen to you. Much of our anger response is self-induced. Those feelings and thoughts that pop into your head and cause you unrest are known as internal anger. Examples of internal anger include:
Fears. Common ones include fear of failure, fear of public speaking and fear of flying.
Uncertainty and lack of control. Few people enjoy not knowing or not being able to control what might happen. Think about how you might react when waiting for the results of a medical test.
Beliefs. These might be attitudes, opinions or expectations. You may not even think about how your beliefs shape your experience, but these preset thoughts often set us up for anger. Consider the expectations you put on yourself to create a perfect holiday celebration or advance up the career ladder.
The good news is that we have the ability to control our thoughts. The bad news is that our fears, attitudes and expectations have been our companions for a long time and it often takes some effort to change them. Strategies to manage internal anger include reframing your thoughts and choosing a positive mindset, challenging negative thoughts, using relaxation techniques, and talking with a trusted friend or counselor.
Take the first step- Anger Management
Recognizing a problem is the first step toward solving it. By beginning to identify and understand the sources of your anger, you’ve taken the first step in learning to better manage it. Manage it, not eliminate it. Anger is a fact of life. And that’s OK. You can learn ways to handle it.
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