![]() When you’re in a frustrating or angering situation, you can also distract yourself by taking a shower, going for a walk, writing in a journal, or listening to music, to avoid saying or doing something hurtful.Engaging in exercises like running, swimming, or cycling can help release some of the energy that may otherwise have escalated into open aggression.When having a heated discussion with someone, take time to listen to what they have to say, and avoid jumping to conclusions about their intentions out of anger.Sometimes, walking away from a situation gives you space to think and act calmly.Take deep breaths and count to 10 before you act to help reduce the intensity of your anger.This will help you decide the best way to react to the situation before you act. Be aware of the warning signs and note the physical and emotional changes in your body and mood that result from your anger.When faced with an aggravating situation, there are a number of strategies that can help you manage your anger and keep your emotions at a normal, healthy level. No one wants to feel like they’re not in control of their emotions, but anger issues tend to make you feel that way. How Do I Control My Anger In the Heat of the Moment? Struggling solely with anger issues isn’t considered a mental health condition, but for some people, anger issues may stem from an underlying condition such as depression, obsessive-compulsive disorder ( OCD), alcohol or substance abuse, attention deficit hyperactivity disorder ( ADHD), grief, intermittent explosive disorder (IED), bipolar disorder, schizophrenia, or oppositional defiant disorder (ODD).įeeling angry is not always an indicator of an underlying condition, but a licensed mental health professional can help you determine whether anger issues may be a symptom of a broader condition. Although there’s still room for more research on the cause of anger issues, there’s some evidence that indicates genetic factors may also play a role in the way anger is expressed. Individuals who come from a family with a history of anger issues may also be more likely to develop anger management problems. When these situations build or combine, the anger and resentment you feel also increases, eventually culminating in anger issues. Many things can cause anger issues - stress, financial issues, abuse, family strife, and more. Take our free mental health test What Causes Anger Issues? It’s therefore important to be able to tell when your uncontrolled anger becomes a problem for you and for others. You may snap and say or do something hurtful to someone, and when the adrenaline rush passes, you’re faced with the guilt from your words or actions that were said and done in your anger outbursts. While this may be the best way to express healthy anger, it’s often difficult for many people to ignore the urge to say what’s on their mind in the heat of the moment. Assertive angerĭealing with anger in an assertive way means making the effort to communicate calmly, listening to the other person carefully, being patient, working through your emotions, and reaching a positive conclusion. Openly aggressive behavior is also a sign that you may be dealing with a deep-rooted anger problem. Open anger outbursts usually occur through bullying, blackmailing, shouting, and other similar violent behaviors. People who express outward anger often do so with the aim of hurting others or destroying things to retaliate for acts they perceived were wrongfully done to them. Open aggression is a sharp contrast to passive-aggressive anger, as it’s usually expressed outwardly - mostly in a physically or verbally aggressive way. This type of anger often makes you hold grudges against people, or make judgemental comments about them to others. In a bid to avoid confrontation and maintain control, you may find yourself trying to act like everything’s fine when dealing with a situation that makes you angry, keeping your feelings bottled up. This is one of the characterizing features of passive-aggressive anger. Some people tend to deal with their anger by keeping their feelings to themselves instead of expressing them in the moment. To make it easier to understand, experts usually refer to three expressions of anger: passive, aggressive, and assertive anger. Anger provides an outlet for expressing negative feelings, but when it gets out of control, outward anger can cause problems for you and those around you.Īnger is a complex emotion that is expressed in a variety of ways and for many different reasons. Most of us react to certain triggering situations with outward expressions of anger, but that doesn’t make you a bad person, it makes you human. The American Psychological Association describes anger as an emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong.
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