Causes and ways to fight
Anger is an emotion that can be difficult to experience and express. If you find yourself saying, “I’m so angry, what should I do,” this could be a sign that there are triggers, emotions, or frustrations that you need to investigate. All of these feelings may also indicate that you need coping skills to help you manage and express your anger more effectively.
However, because expressing anger can cause so many negative emotions, it is not uncommon for people to hide their emotions or even try to suppress them. However, this haunting feeling is a fairly natural reaction that everyone experiences from time to time. This may be due to injustice, disappointment, criticism, or other factors. While it can be frustrating, understanding your anger and its causes can be an important source of information for your personal growth.
“The anger in me does not subside”: Signs of anger
Anger can manifest itself in different ways. Here are some common signs that excessive irritability may be a problem:
- Strong physical feelings of anger, including increased heart rate and muscle tension.
- Irritability, moodiness, impatience and hostility
- Angry emotions that negatively affect your relationship
- Physical aggression or violence
- Threatening others, calling names or yelling
- Feeling unable to control anger
- Reckless behavior in response to anger
- Avoid situations that can provoke anger
- overly negative thinking
- suppression of angry feelings
- Sudden mood swings that lead to overwhelming feelings of anger
- Do not be silent and do not isolate yourself in people
Why am I so angry?
If you’re feeling one or more of the above symptoms, you might be wondering, “What could be causing extreme anger?” Anger is often the body’s response to stressful events or threats that trigger the “fight or flight” response. An area of the brain known as the amygdala stimulates the hypothalamus, causing the release of hormones that prepare the body to flee to safety or stay there to deal with the threat. There can be many different threats and stressors that can make people angry. Some of these reasons can be listed as follows:
- Countering physical threats to your physical security
- treat unfairly
- feeling stressed or anxious
- interpersonal conflicts
- problems at work
- difficult life events
- Memories of past problems or traumas
- feeling of powerlessness
- chronic stress
- Substance use
Other factors may contribute to feelings of anger, especially if they seem out of proportion to the source of the current anger or occur frequently. Certain personality traits can make people more prone to anger. Similarly, certain medical or mental illnesses may be associated with increased feelings of anger.
How you interpret events also plays a role in shaping feelings of anger. This perception is influenced by a number of factors, including genetics, upbringing, past experiences, stress levels, and personality. Some cognitive biases also affect how people perceive various events in their lives.
1. Past experience and upbringing
Childhood experiences and parents can play an important role in how people express and deal with anger as adults. For example, if you grew up in a family where adult caregivers regularly display unhealthy expressions of anger, you are more likely to express your anger in adulthood in abusive or unhelpful ways.
You may have learned that it is okay to express your anger with verbal outbursts of aggression or even violence. In many cases, you may never have learned coping skills and emotional self-regulation strategies to deal with feelings of frustration and anger.
Instead of organizing things that are bothering you, you can let them build up until you reach your limit.
2. State of mental health
While your past may influence your reactions and coping mechanisms, many aspects of your current circumstances influence how you experience feelings of frustration and anger. For example, certain mental health conditions can affect how often you experience anger and how you respond to those emotions.
Anger can also be a symptom of various mental health conditions listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), a tool professionals use to diagnose various mental disorders. Some of the mental health conditions that can contribute to persistent feelings of extreme anger include: Intermittent Explosive Disorder, Attention Deficit Hyperactivity Disorder, Bipolar Disorder, Depression, Obsessive-Compulsive Disorder, Substance Use.
I am very angry, what should I do?
So, how does a state of extreme irritability pass? If you are constantly angry, there are several strategies to help you deal with your anger. Here are some of them:
- Find the reason: If you’re not sure what triggers your anger, consider keeping a diary where you write down what happened when you were angry and just before those feelings, including your reactions and events. Over time, you may begin to notice patterns or certain triggers that can lead to anger.
- Exercise: Physical activity can be a great way to channel feelings of frustration and potentially reduce angry moods. Regular exercise is also beneficial for overall mental health. It can help you manage stress and relieve feelings of anxiety and depression.
- Move on to relaxation techniques: When you feel your anger rising, look for ways to neutralize those feelings before they get worse. Relaxation strategies such as deep breathing, meditation, mindfulness, and progressive muscle relaxation can help create a relaxation response to deal with stress and anger.
- Try cognitive editing: Sometimes anger is the result of how you perceive a situation. If you focus on negative thoughts or look at the situation in a biased way, you are more likely to get angry. Cognitive editing is a strategy that involves changing your perspective on a situation, often by considering alternatives or actively challenging your interpretations.
Should I take out my anger?
Expressing anger in a variety of ways is often an effective anger management tool. However, depending on how you do it, your anger may become stronger. So, rather than pushing the anger out, a more effective way to deal with persistent anger is to walk away until your emotions become less intense. Using relaxation techniques can be the most productive way to deal with a situation.
Finally; If persistent feelings of anger are making life difficult for you, remember that you should talk to your doctor or mental health professional. Professionals can help identify the causes of your anger and assess whether it is related to a mental illness such as depression, ADHD, or bipolar disorder.
You may be interested in: “I am very emotional, what should I do?”: Ways to deal with hypersensitivity
Sources: verywellmind, psychcentral
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