Anger is a normal emotion that everyone experiences from time to time. Anger is a natural, instinctive response to threats. Some anger is necessary for our survival.

Anger becomes a problem when you have trouble controlling it, causing you to say or do things you regret. It can cause problems in relationships and at work. It might also affect your quality of life.

Anger can also be a sign that someone might be experiencing sadness, depression or another mental health difficulty.

Research shows that anger seems to affect more men than women, and it also seems more prevalent among younger adults.

Studies shows that uncontrolled anger is bad for your physical and emotional health. It can also quickly escalate to verbal or physical violence, aggression, harming you and those around you.

Learning to be aware of our anger and to express it in a safe way is an important part of good mental health.

What causes Anger?

Circumstances that may trigger feelings that lead to anger include:

• problems that a specific person, such as a coworker, partner, friend, or family member, has caused
• embarrassment or humiliation
• guilt or shame, Jealousy
• frustrating events, such as being stuck in a traffic jam or having a flight canceled
• personal problems that cause extreme worry
• memories of traumatic or infuriating events
• physical or psychological pain
• feeling misunderstood or not listened to
• environmental conditions, such as uncomfortable temperatures
• feeling that goals are unachievable
• personal offense due to unfair treatment, insults, rejections, and criticism
• Anger can also play a significant role in grief. Many people feel angry when they are dealing with losing a partner, close friend, or family member.

When does anger become a problem?

Anger becomes a problem when it begins to affect a person’s daily life and causes them to react in ways that might hurt themselves and/or others around them.

Signs and symptoms

Anger affects the mind and body in a variety of ways.

• Effects that anger may have on the body include: increased heart rate, feeling hot, sweating, tightness in the chest, stomach churning, clenching jaws or grinding teeth, tense muscles, shaking or trembling, leg weakness and feeling faint.
• Effects that anger may have on the mind and other behaviors and feelings associated with anger include:
• feeling angry a lot of the time at an intense and overwhelming level
• having trouble controlling anger
• feeling sad and distressed as a result of getting angry
• using alcohol and other drugs to manage anger
• feeling the need to use anger to get people to do something
• withdrawing from people or situations
• bottling things up rather than coping with them
• regretting the things, you did or said when you were angry
• expressing anger by saying or doing something aggressive or violent (e.g., shouting, swearing, throwing or hitting things).

Remember: Anger can sometimes lead to people being aggressive or violent but they’re not the same. Anger is a feeling, but aggression and violence are actions, and it’s these actions that can lead to problems.

How can I manage my anger?

1. Acknowledge or accept your angry triggers and signs – This might help you to avoid these things in future or react differently when they happen.
2. Neutralizing the situation – By taking breaks, counting slowly 1 to 10.
3. Get to the root cause or bottom of why you are feeling angry.
4. Explore your solutions – Brainstorm some helpful ways to express and resolve your anger.

Remember, we can’t always change the things that make us angry, but we can change the way we respond.

• Using relaxation techniques – Using relaxation strategies, such as deep breathing and progressive muscle relaxation, may help alleviate feelings of anger.
• Changing negative thought patterns – In the heat of the moment, the situation can seem much worse than it really is. A method called cognitive restructuring can help people challenge and replace angry thoughts.
• Finding a distraction – Listening to music, dancing, going for a walk, writing in a journal, or just taking a shower can all help prevent anger from escalating.
• Exercising – Doing cardiovascular exercises such as running, cycling, or swimming can help release the energy that might otherwise become aggression.
• Reach out to someone you trust – Your family and friends, a teacher or coach, or elders might have ideas about how you can manage your anger. Talking with them can be a great place to start.

If your anger continues without improvement, a mental health professional can help you work through your anger and identify any underlying mental health conditions that may be a contributing factor. With anger management and other treatments, you can get your anger under control.

-Ranjitha Raj