Anger is a complex emotion often categorised as secondary because it usually arises in response to primary emotions such as fear, frustration, or hurt. Understanding the roots of anger involves finding the underlying emotions that trigger it.
Psychological Basis of Anger
- Threat perception: Anger often stems from a perception of a threat to our wellbeing, values, or self-esteem. It’s a natural response to perceived harm or injustice.
- Frustration: Situations where our goals are blocked or our desires unmet can lead to frustration, which may manifest as anger.
- Loss: Experiencing loss, whether personal, such as a relationship, or professional, like a job opportunity, can provoke anger as part of the grieving process.
- Violation of expectations: Anger can arise when there is a significant gap between expectation and reality, whether in personal behaviour or external circumstances.
Managing Anger
Often easier said than done, effective anger management involves recognising the triggers, understanding the underlying causes, and developing and practising strategies to handle the emotional responses well.
- Self-awareness: Understanding what triggers your anger and recognising the primary emotions behind it can help manage the response before it escalates.
- Relaxation Techniques: Deep breathing, meditation, or progressive muscle relaxation can help calm down intense emotions and reduce overall levels of anger.
- Cognitive Restructuring: Changing the way you think about anger-inducing including reframing thoughts more positively and realistically instead of defaulting to negative or catastrophic interpretations.
- Problem Solving: Sometimes, anger stems from real problems that need solutions. Approaching these issues methodically and considering practical solutions can reduce the frustration that leads to anger.
- Improved Communication: Anger often flares up during misunderstandings or confrontations. Practising assertive yet respectful communication can help clarify situations and lead to better outcomes without escalation.
- Use of Humour: Finding the lighter side of a situation can help defuse anger. However, it’s important to avoid sarcasm as it can hurt others and worsen the situation.
- Physical Activity: Engaging in regular physical exercise is an excellent way to reduce stress and manage the physiological symptoms of anger.
Finding constructive outlets for anger like creative expression, physical activity, or seeking social support for perspective and relief, is an important part of the process, too. If you are feeling angry regularly and are battling to constructively manage your reactions, then reach out to a counsellor for strategies that can work for you, in the interest of your wellbeing and interpersonal relationships.