THE RISKS OF UNRESTRAINED ANGER

Uncontrolled anger is detrimental in so many ways, negatively affecting relationships, physical health, and mental well-being.

• Ruinous for relationships: Having a short temper harms romantic connections, family dynamics, friendships, and work relationships.
  
  
• Higher risk of heart disease: A study in the journal Circulation found that people who are prone to anger have twice the risk of coronary heart disease than those who aren’t as angry.
  
  
• Increased risk of stroke: People are at three times the risk of having a stroke in the two hours following an angry outburst, based on research.
  
  
• Weakened immune system function: Anger also dampens the immune system, according to a study from Spanish scientists.
  
  
• Decreased lung function: Higher levels of hostility are associated with greater declines in lung function, according to research.
  
  
• Increased anxiety: Anger can worsen generalized anxiety disorder, based on findings from a study in Cognitive Behavior Therapy.
  
  
• Linked to other mental health issues: Anger is also recognized as a symptom that is associated with several other mental health conditions, including clinical depression, ADHD, personality disorders, and substance abuse.

Related: Intermittent Explosive Disorder: Symptoms and Treatment

THE NEUROBIOLOGY OF ANGER: UNDERSTANDING THE BRAIN’S ROLE IN AGGRESSIVE BEHAVIOR

Anger is a complex emotion that involves various regions of the brain, each contributing to how we experience and express this powerful feeling. Understanding the neurobiological underpinnings of anger can provide valuable insights into managing and mitigating its effects.​

Neurotransmitters and Hormones Influencing Anger

• Serotonin: Low levels of serotonin have been linked to increased aggression and impulsivity. This neurotransmitter helps regulate mood, and its deficiency can impair the ability to control emotional responses. ​
  
  
• Testosterone: Higher levels of testosterone have been associated with aggressive behavior. This hormone influences areas of the brain involved in regulating emotions and social behaviors. ​
  
  
• Cortisol: Known as the stress hormone, cortisol’s interaction with other hormones and neurotransmitters can affect aggression levels. Chronic stress leading to elevated cortisol may contribute to heightened anger responses. ​

Understanding the Brain’s Anger Circuitry

The interplay between these brain regions and chemicals forms a network that governs our experience of anger:

• Threat Detection: The amygdala rapidly assesses sensory information for potential threats, initiating an immediate emotional response.​
  
  
• Response Coordination: The hypothalamus activates the autonomic nervous system, leading to physiological changes that prepare the body for action.​
  
  
• Behavioral Regulation: The prefrontal cortex evaluates the appropriateness of the anger response, applying brakes when necessary to prevent undesirable actions.​
  
  
• Execution of Response: The periaqueductal gray integrates signals from the amygdala and hypothalamus to produce defensive behaviors.​
  

Having explored the neurobiological foundations of anger, it’s essential to recognize how these internal mechanisms interact with external factors, such as environmental stressors and personal experiences, in shaping our emotional responses.

WHAT BRAIN SCANS REVEAL ABOUT ANGER AND AGGRESSION

Anger issues can be a sign of trouble in the brain. In a study in the Annals of Clinical Psychiatry, the research team at Amen Clinics performed brain SPECT imaging studies on 40 individuals who had physically attacked another person or destroyed property as well as on 40 non-aggressive people as controls.

The SPECT scans of the people with aggressive behavior showed significant differences from the control group in several brain regions. These included:

• Decreased activity in the prefrontal cortex. Low activity in this area is associated with poor impulse control.
  
  
• Increased activity in the basal ganglia and limbic system. These patterns are often seen in people with anxiety and depression.
  
  
• Temporal lobes abnormalities. More than 70% of the aggressive people had abnormalities in the left temporal lobe region of the brain. The temporal lobes are involved in mood stability, memory, and learning.

Dysfunction here is associated with irritability, anger, and violent thoughts. Common causes of temporal lobe problems include genetics, head injuries, and exposure to toxins or infections.

Related: 7 Lessons from Murderers’ Brain Scans

6 ANGER MANAGEMENT STRATEGIES

The good news is you can control temper flare-ups even in the worst situations. The following six steps have proven to be helpful for many Amen Clinics patients.

1. Know and focus on your goals. If you want to have a kind, caring, loving relationship with your spouse or children, write it down on a piece of paper and look at it every day. Then always ask yourself, “Does my behavior get me what I want?”
   
   
2. Keep track of when you get angry. Write them down and learn as much about those times as possible. Know your vulnerable times, so you can learn from them and avoid them in the future.
   
   
3. 5 x 2 = 10. Whenever you start to react in an angry or irritated way, get control of your breathing. Even before we are consciously aware of being upset, our breathing starts to become faster and shallower, making it more likely we’ll lose control of our behavior.  Whenever you start feeling irritated, take a deep breath (5 seconds in, hold it for 2 seconds, then slowly breathe out for 5 seconds). Repeat that pattern 10 times. This will give you plenty of oxygen for your brain to make a thoughtful decision.

Press Play to Learn More About How to Calm Anger

In this video, Dr. Daniel Amen reveals why some people have what he call the Angry Dragon, one of the mental “dragons” that are constantly breathing fire on the emotional centers of the brain. Find out if you have this dragon, what causes it, what triggers it, and how to tame it.

Click below to tune in:

Video: 8 Ways to Soothe Anger