Do you feel like being angry has become your everyday mood? Whether it remains repressed or gets expressed,
anger can create serious repercussions. When directed outward, it can lead to
intermittent explosive disorder, which affects 2.7% of people and may cause outbursts of sudden rage and violent behavior. On the other hand, those who constantly suppress their anger can experience bouts of
depression.
But many people simply face moderate instances of anger in response to everyday
stresses that occur both in their personal lives and in the world at large. After all, with phenomena like “Facebook depression” and “
eco-anxiety” now facts of life, it’s clear that our modern-day use of social media and the 24-hour news cycle can fuel feelings of
helplessness and hopelessness, the belief that “things aren’t as good as they used to be,” or frustrations over lack of control or societal change. On a personal level, obstacles like health concerns, chronic pain, financial issues, or feeling underappreciated in relationships can all trigger intermittent feelings of anger.
The good news is, you can take simple steps to moderate these episodes and their effects—or, when necessary, seek help so that anger doesn’t spiral into a more serious condition.
ANGER IN THE BRAIN
According to a
study by the Amen Clinics team utilizing
brain SPECT imaging, people with intense anger leading to outward aggression have significant differences in brain activity compared with non-aggressive individuals. These changes include decreased activity in the prefrontal cortex (causing lack of impulse control), increased activity in the basal ganglia and limbic system (seen in those with
anxiety and depression), and temporal lobe abnormalities in the left region of the brain (interfering with mood stability and associated with aggression).
On the flip side, though anger gets a bad rap, it can actually be a
good thing—if it is channeled appropriately and used to positive effect. If you find yourself simmering, take a pause to ask yourself: Is this problem stemming from the present moment, or from a long-ago time or situation? If the latter, try to pinpoint the origins and determine how you can address it—for example, by making amends with a person or situation from the past. (You may also need to seek
psychotherapy to delve further into the issue.) But if the problem is rooted in the now, you can brainstorm ways to constructively express your emotions—ideally after a calming pause to indulge in some of the soothing strategies outlined below.
11 STRATEGIES TO QUICKLY ALLEVIATE ANGER
When anger strikes, it’s a good idea to use tactics to distract yourself, even for just a few moments, to gather up some calm and view the situation with a clearer mind—thus allowing for a more measured and appropriate response. Here are 11 methods that may help; after some trial and error, keep a list of your favorites handy so that you can easily refer to them in the heat of the moment.
1. Pause and evaluate your goals.
Taking a more rational view of the situation and envisioning your ideal outcome can put some needed distance between the circumstances at hand and your emotions. Before lashing out, ask yourself, “Does it fit?” Does your behavior fit the goals you have for your life?
2. Identify and watch out for your unique anger warning signs.
When you know what happens to alert you to anger (such as shallow breathing or increased heart rate), you can take steps at the earliest opportunity to head it off or address it.
3. Practice deep breathing.
If you feel symptoms of anger coming on, try this simple breathing strategy: Take 10 deep breaths (breathe in for 3 seconds, hold for 1 second, breathe out for 6 seconds, hold for 1 second). In less than 2 minutes, you’ll feel calmer and thus able to express your feelings more effectively.
4. Don’t be afraid to ask for a time-out.
If you can’t trust or control your own reaction in the face of anger, slow down or, if necessary, exit the situation. For example, head outside, end the phone call or reschedule that meeting.
5. Turn on some soothing sounds.
Research shows that
music can help improve mood and lessen the effects of stress, while another
study found that natural sounds (like flowing water or trees blowing in the wind) help relax the body and mind.
6. Move your body.
Taking a walk or exercising helps expel buildups of negative energy.
7. Wash away your cares by taking a shower or bath.
Baths in particular have been
shown to offer both physical and emotional boosts.
8. Grab a pen and paper, and start writing.
Journaling helps exorcise destructive thought loops. One
study showed that writing about negative emotions
and trying to make cognitive sense of the situation on the page create an effective one-two punch to help overcome stressors and even improve health.
9. Try aromatherapy.
Breathe in calming scents, like lavender.
Studies have shown the positive psychological effects of certain fragrances, which can be tapped in the form of candles, oils, sachets, diffusers, and more.
10. Eat a healthy snack.
Getting hangry? If hunger is the culprit that’s making you feel quick to anger, grab a
healthy snack to get your blood sugar levels back on track.
11. Take a brief nap.
If
lack of sleep is the issue, a catnap may help. A snooze of fewer than 30 minutes has been
shown to improve performance and learning ability, making you less apt to snap.
And one crucial
don’t: Avoid
drinking as a shortcut to calming down.
Studies have shown that reducing alcohol intake significantly decreases negative emotions, and the
World Health Organization associates alcohol consumption with aggressive behavior more than any other psychotropic substance.
WHEN TO SEEK HELP FOR ANGER ISSUES
If anger is interfering with your life, relationships, and/or performance, it might be time to seek help. Among certain people, anger is a red flag that points toward more serious conditions in the brain, such as an undiagnosed traumatic
brain injury, problems in the temporal lobes, underactive frontal lobes, exposure to
toxins, or unknown
infections. In these cases, brain SPECT imaging can help to determine the root cause. Those diagnosed with intermittent explosive disorder can further address their issues in
therapy. Without the proper diagnosis, anger can exacerbate or lead to other conditions, including
ADD/ADHD, anxiety disorders, depression,
OCD,
bipolar disorder, and more, so it’s important to control your anger before it controls you.
Persistent feelings of anger, Intermittent explosive disorder, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
