Posted by Vargas Consulting and Wellness on February 16, 2024 

Anger is a normal, healthy emotion. You may feel it when something goes wrong or you feel someone has done something wrong to you. It becomes a issue when it causes problems in your personal and work life, affects your functioning and the way you interact with others. Anger is looked at negatively. It affects people differently. When people cannot control their anger, they show it by being loud, threating, aggression and/or with violence. If you learn how to handle your behavior correctly, then being angry is not a threat. When you are angry, your heart rate and blood pressure increases and your muscles tense. Long term consequences of anger includes high blood pressure, increased risk of heart diesase and damaged relationships.

Expressing your angry feelings in an assertive manner is the healthiest way to express anger. It’s normal to get mad if you have been treated unfairly. Practice expressing it assertively instead of aggressively. Learn what your needs are and how to express them so they are met. Learn what your triggers your anger, and then to develop strategies to keep you from behaving negatively. When your angry, the goal is learning to control your emotions since you can’t control other people that may upset you. It means changing the way you think and how you speak. Instead of making demanding statements, make requests by saying something like “I would like to go to the movies”. 

Everyone handles anger differently. Some people yell, throw things or act out verbally. There are people who withdraw, causing them to become physically ill. When you are in a heated discussion, it’s best to slow down and think through your responses. Listen closely to what the other person is saying and take your time before answering. Think about the things that make you mad. When you notice yourself getting upset, step away from the situation or try relaxation techniques. 

Coping skills such as deep breathing, progressive muscle relaxation, relaxing imagery, repeating a calm word or phrase like “relax” while deep breathing, can reduce anger. Belly breathing is an effective way to relax, recharge, and cope with difficult emotions. Try taking slow, controlled breaths. Replace unhelpful negative thoughts with reasonable ones. Practice these techniques daily. 

We all have days that are challenging. Work on focusing on self care and planning personal time within your day. It can be as simple as taking a few minutes each morning to meditate, or taking a quick walk around your office or your neighborhood. 

For more tips, follow at Vargasconsultingandwellness.com or email at vargasconsultingan [email protected]