Why do I get so angry?

Humans naturally experience anger as a reaction to perceived threats, injustices, or irritations. In the face of anger, our bodies activate the fight or flight response, and a surge of stress hormones such as adrenaline and cortisol are released from the adrenal glands and flood through our bodies.

A sudden surge of hormones induces a whole host of physical bodily changes, such as an increased heart rate, excessive sweating, tense muscles, a headache, or a sudden need to use the toilet.

Anger can range from a feeling of mild irritation to full-blown rage. When people consider themselves to have anger management issues, typical terms often used to describe the feelings of anger are; I feel my blood boil, I go from 0 to 100 in less than a second, I see red, or I fly off the handle.

Typically, the thoughts, feelings, and bodily responses present so quickly that it is not unusual to believe that managing this is outwith your control. However, the good news is that this is not the case; with the correct techniques and strategies, you can learn how to overcome anger issues.

How we manage our anger can significantly impact our mental and physical health, so it is essential to address what is going on for you if you have anger issues; furthermore, anger can cause many problems with relationships, family, and work. You could get into altercations, resulting in problems with the Police.

The next time you ask yourself, ‘Why do I get so angry, ‘it might be worth considering some help. Looking at my other blogs, I have listed some self-help techniques that can be an excellent place to start. You can contact Clear Haven Therapy if you would benefit from a professional service.

Different ways of expressing anger

Passive Anger

Suppressing or rejecting rage-related sensations is considered passive-aggressive anger.

People can use subtle behaviours like silent treatment, sarcasm, or passive-aggressive statements instead of overt displays of rage.

Passive Aggressive anger frequently shows itself subtly and indirectly; passive rage can be difficult to identify.

Chronic Anger

A long-lasting state of rage, when people continually feel angry and resentful, is called chronic anger.

Unresolved problems, ongoing pressures, or a gloomy view of life might all be the cause.

One’s general well-being, interpersonal connections, and quality of life are all affected by persistent anger.

Self-Inflicted Anger

Rage aimed toward oneself is known as self-inflicted or self-directed anger. Emotions including self-blame, self-criticism, shame, guilt, or unworthiness characterise self-inflicted anger.

Self-Inflicted anger can lead to low self-esteem and other harmful behaviours.

Behavioural Anger

Aggressive and explosive behaviour is one way a person will express behavioural rage. These actions include yelling, abusive language, physical harm, or destruction of property.

Impulse control issues and difficulties in good anger management are shared by those who experience behavioural rage.

Constructive Anger

A person can express anger positively. Constructive anger encourages people to fight for change, speak out against injustices, and do other positive actions that advance society.

Effectively controlled, constructive rage may help you stand up for your beliefs, leading to positive change for yourself and others.

Typical bodily responses to anger

1. Increased heart rate and blood pressure

Anger ignites the fight-or-flight response, which also causes physiological changes, including a racing heart and raised blood pressure.

2. Muscle tension and clenched fists

Anger frequently causes muscles to tense up, particularly those in the shoulders, neck, and jaw. When a person is angry, they can clench their fists.

3. Irritability, restlessness, or a short temper

People who tend to be more readily irritated, easily agitated, and ready to respond aggressively or defensively. They can have a fuse that is shorter than typical.

4. Racing thoughts or difficulty concentrating

Anger may obscure judgment, making it challenging to focus, reason through decisions, or have effective conversations.

5. Sweating and flushed face

Anger causes an increase in blood pressure, and this can show when a person sweats or has a flushed face.

6. Elevated levels of stress or anxiety

Anger can cause a person to feel stressed and worried, which can harm one’s mental and emotional health.

7. Difficulty sleeping or insomnia

It may be difficult to fall asleep or stay asleep all night due to anger distorting sleep patterns.

Physical Exercise can help you to release anger, and it is good for your overall mental health.

Exploring how to overcome anger

1. Deep breathing and relaxation techniques

Breathing deeply and slowly can improve the body’s relaxation response when anger is present.

2. Identify triggers

Anger may be managed or avoided by developing coping mechanisms for the particular people, things, or circumstances that set it off.

It could entail creating clear boundaries, developing constructive communication techniques, or changing one’s way of life to cope with the press.

3. Communication and assertiveness

Anger may be controlled by assertively and respectfully expressing feelings and concerns. To effectively communicate, one must actively listen to others, convey emotions using “I” statements, and look for compromises or solutions that satisfy everyone’s requirements.

4. Cognitive restructuring

Negative thinking patterns and ideas can serve as fuel for anger. One can use cognitive restructuring strategies to question and reframe these unhelpful thoughts.

Reframing these thoughts involves:

  • Putting one’s preconceptions under investigation.
  • Looking for alternate answers.
  • Adopting a more logical and impartial viewpoint.

5. Physical activity

Regular physical activity like running, yoga, or martial arts may help you release anger and improve your overall health. Endorphins are naturally occurring mood enhancers released during physical Exercise and can help lower stress and tension.

6. Seeking professional help

If anger continues to impact everyday living, it may be time to seek professional help from a counsellor or hypnotherapist who specialises in working with anger management issues. Here’s an anger management manual for you.

Book a free discovery call to find out how Clear Haven Therapy can help you resolve your Anger Management Issues.