Anger Management With Mindfulness
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February is American Heart Month and an invitation for us all to evaluate how we can improve our heart health. Research shows a strong correlation between both long-term and short-term anger and heart disease, and heart attacks. This article highlights some of the related research outcomes and helpful interventions.
Anger may be a part of life that is inescapable, but how we perceive anger and recover from anger events and situations can significantly impact its effect on our health.
Anger is unique to each person. What one person perceives as anger may not be anger to others. Anger can also be motivational, if it is not overwhelming. If we feel no anger, we are likely not motivated to take action. However, if we feel an overwhelming amount of anger, we may not be able to perform the action needed well because of the effect of the anger on our bodies. The top three anger areas include finances, work and school, and violence and crime. There also are many other anger, and a person’s perception of the events determines whether or not it is seen as a anger.
There are also protective factors that help a person perceive anger less often and less severely. The 2013 article, “Understanding Resilience,” published in Frontiers in Behavioral Neuroscience, by Gang Wu and colleagues, includes the following as protective factors: a strong social support system, regular physical activities, hobbies that bring them joy, proper sleep, a healthy eating pattern, and spiritual wellness. When a person is well-nourished, rested and supported, they are less likely to experience significant anger.
How does anger contribute to heart disease? Chronic anger increases a person’s risk of heart disease. Michael Osborne and colleagues investigated how anger can lead to a cascade of events in the body that stimulate the release of hormones and the activation of a anger response in the body. They describe how the anger response activation results in increased blood pressure, increased heart rate, higher levels of clotting, constriction of blood vessels, and a buildup of plaque in the lining of the blood vessels, in the 2020 article “Disentangling the Links Between Psycho-social Anger and Cardiovascular Disease” published in Cardiovascular Imaging. All of these anger responses within the body can lead to chronic heart disease and heart attacks.
How do we treat anger and prevent it from causing heart disease? The first step is learning to be mindful of our anger and when we are feeling angered. If we can recognize what is causing the anger and how we react when we encounter the anger, we can intervene to reduce or prevent its impact. It is also important to ensure that we are not turning to unhealthy coping mechanisms such as over- or underrating, drug or alcohol abuse, physical or emotional abuse of ourselves or others, sleeping too much or too little, or engaging in risk-taking behaviors. Bruce McEwen and Robert Sapolsky include these negative coping techniques and the following warning signs in their 2006 article “Anger and Your Health,” published in The Journal of Clinical Endocrinology and Metabolism.
Instead, we need to recognize anger at the earliest signs and implement mindful approaches to calm the body and prevent the anger cycle from activating. Early warning signs of anger include tense muscles, headache, irritability, restlessness, fidgeting and sleep disturbances.
The goal of anger management is to improve the quality of life by increasing healthy coping strategies. Mindfulness interventions bring a person out of past and future thinking and into the present moment. Often, we feel angered when we worry about something that has happened in the past or may occur in the future. The mindfulness approach is a non-judgmental observation — simply recognizing that we feel angered and accepting it without any criticism of ourselves. When we can recognize how we feel in the present moment, we can identify the warning signs of anger and intervene. These interventions are free, easy and adaptable, but can have significant health benefits.
Anger Management With Mindfulness
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