Everyone has dealt with some form of anger at a time in their life. Whether it is road rage, trouble at work, or relationship problems, everyone has experienced a feeling of anger. Anger is defined by Webster’s Dictionary as a feeling of extreme hostility. Hostility can be brought on by numerous factors. Statistics show that approximately 20 percent of Americans have levels of hostility that could be conceived as a potential health threat.

Contrary to popular belief, individuals that vent their anger are more angry than those who do not. Venting is only a temporary solution, chronic anger requires a long-term solution. Unfortunately, some people will keep the anger inside, which is an equally bad response. Eventually anger leads to physical problems as well as psychological conditions that include several forms of depression. Dealing with the hostility directly is the only effective measure.

Purchase a set of rose-colored glasses to look at the world around you. Optimism is the best medicine for chronic anger because both anger and optimism cannot exist in the same place at the same time. Your outlook on life is vital to maintaining a higher resistance to commonly transmitted diseases. Current studies show that our moods and attitudes can directly affect our ability to resist disease. Both the initial onset of an illness as well as the recovery can be contributed to negatively by hostility, cynicism, depression and stress. Optimism, not pessimism, helps in dealing with the situations of life.

Look at ways in which you may be expressing anger. Some ways include acting bored, procrastination, putting people down with jokes or giving someone the cold shoulder treatment. These outward symptoms of anger cause major internal problems if not dealt with soon. An angry response floods the body with stress hormones, adrenaline and cortisol. Heart rate and blood pressure surge upward, blood clots more quickly, cholesterol levels rise, and the immune system is temporarily suspended. Together, these internal symptoms may, over time, permanently damage the body’s ability to deal with certain disorders.

Attitudes are developed through the experiences that we allow to affect us. Therefore, if our attitude is positive, then we are more likely to be able to deal with situations with less adverse outcomes. Cancer treatments now are more commonly incorporating the individual’s attitude to treatment as a way of improving the treatment. How you face a situation is your decision.

Boosting your mood is as easy as:

Socializing.  A support system is critical to dealing with the circumstances of life. In a recent study, volunteers were infected with a cold virus to determine the effects of social interaction in the healing process. The study, published in the Journal of the American Medical Association, reported that individuals with a strong support system were less likely to get sick than those who did not. Talking with people helps to put things in a proper perspective as well as relieving stress. Socialization and subsequent development of a support system of friends and family may actually improve your health. Strong support systems can provide an alternative to dealing with situations alone. In addition, a strong support system provides an emotional outlet of people who can help you deal with your situations. Begin developing a strong support system of people who you can trust. Let your relationships develop more closeness; be willing to risk getting close to someone. Take time out of your day to be both supported as well as supportive to these individuals.

Regulating small stressors. Small stressors are those little things that cause a routine day to go bad. They can include being in traffic, chronically behind on deadlines or the line at the bank. It is important to look at small stressors as bad moments, not a bad day. While a day may have many “bad” moments, you should be careful not to assume that the whole day is going to be bad. Be willing to say no to activities that will increase your stress with little or no reward. Get organized at work, place things at home in a central location that is easily accessible to everyone. Changing the routine occasionally, getting plenty of sleep, taking a different route to work or going for a walk during the day can each contribute to regulating the smaller stressors in life.

Laughing. Everyday there is something to smile about. Keep a joyous moment in mind and recall it daily to inspire your mood. Research has shown that laughter is the best medicine available. You cannot laugh and be angry at the same time. Look to the funny moments in a typical day, such as a baby smiling, a happy couple, or nature. Laughter is contagious and so is joy. Take both into your work and social life and see what kind of a response you receive. If someone thinks you are silly, just laugh. If your boss is cranky, just laugh. Find joy in your day, even if it is just looking at yourself and laughing. Check out a good comedy and give yourself the time to laugh. Making time to enjoy the little moments in life and eventually you will be laughing all day and enjoying what you may have never thought possible.

Exercising. The benefits of exercise for physical well-being are obvious; however, there are numerous psychological benefits. Exercise has been shown to improve memory, reduce stress and increase overall well-being. It improves memory and provides a deeper sleep providing a greater sense of relaxation during the day; thereby, indirectly helping to deal with some of the aforementioned small stressors.

Welcoming change. Everyone’s life is going to change—nothing stays the same because life is dynamic. Change occurs usually without our consent or desire. So when you realize that it is coming, you can learn to embrace the joys of the circumstances that you are experiencing by realizing that a new adventure is on the horizon. Change should be viewed positively because it will show you how to do something, such as dealing with certain situations better. It also teaches us to appreciate the circumstances and people we are experiencing, like friends and family. You may think you want an unchanging life, but a stagnate life is a boring life. Change allows us opportunities to experience things that we may never chance without a push.

Forgiving. It may seem cliché, but when we are able to forgive, and forget, about the wrongs that others have done to us, our attitude will improve. If you want to get people’s attention, be a forgiving person. Not naïve, but willing to allow a situation to pass. Letting it go is essential to keep from developing long-term resentments in the relationships of life. You are not forgiving for the other person but for yourself. When you describe someone as “A pain in the neck,” exactly whose neck is it a pain in?

Anger is a natural emotion, hate and rage are not. When we do not address the anger in our lives then it will damage us physically as well as emotionally. Hate and rage destroys relationships and isolates us from the people who can help us. Expressing your anger in healthy ways helps to remove it from situations, thereby creating a healthier you.

Chronic anger destroys relationships in both work and social settings. If you or a loved one is experiencing chronic anger that is destroying you or your loved one’s life, help is available through the Anger Management Educational/Support Group as well as by contacting the CARELINE at 1 (800) 662-1002 where a behavioral health care professional will be able to provide a free and confidential assessment and available treatment options.

Return To Top Of Page

Learning to Manage Anger
Suggestions for Dealing with Anger

Take an objective look at yourself. Determine what situations and circumstance trigger anger responses and determine solutions before becoming anger.

Reduce tension. Take a few moments to remove yourself from the situation by deep breathing to relax muscles and to rationally refocus your mind.

Think before you act. What you say in a moment of anger can alter relationships forever.

Get a different perspective. Let your perspective change to the individual or situation that is causing the anger and try to see it from their perspective.

Communicate assertively. Listen attentively to what is being said, make requests and be willing to compromise.

Take control. Address things quickly without letting them build up.

Identify the underlying causes. Do not deal with the symptoms or emotions, deal with the facts.

Get help. Sometimes the problem is too great to handle alone. Asking for help to mediate, negotiate or manage the situation can help provide another view.

Practice self-control. Be aware that this too shall pass.

Return To Top Of Page

Dealing with Stress

Take short breaks throughout the day. Breaks from the day provide a method of revitalizing yourself. A short time outside of the stress creating situation can re-energize your body and mind.. Breaks from the day provide a method of revitalizing yourself. A short time outside of the stress creating situation can re-energize your body and mind.
Take short breaks throughout the day. Breaks from the day provide a method of revitalizing yourself. A short time outside of the stress creating situation can re-energize your body and mind.

Learn to manage your time wisely. Set priorities. Determine what needs immediate attention and what can wait.

Talk out what is creating the stress. Our ability to handle problems increases when we talk them out because we are better able to put the circumstance into its proper perspective.

Balance work with play. Find time for yourself. Take time to enjoy the beauty of life.

Set realistic goals for each day. Do not place overly unrealistic goals on your day; instead, examine each day for its maximum potential.

Anticipate stress and avoid the circumstances whenever possible. Determine ways to deal with the situation before it begins. Learn from past mistakes and develop a game plan.

Find help. Talk to friends, family, clergy, a counselor, the CARELINE at 1 (800) 662-1002; someone that you can trust to provide help.

 Return To Top Of Page