Skip to content

    Anxiety & Panic Disorders Health Center

    Select An Article

    Mental Health and Anger Management

    Font Size
    A
    A
    A

    Anger is a very powerful emotion that can stem from feelings of frustration, hurt, annoyance, or disappointment. It is a normal human emotion that can range from slight irritation to strong rage.

    Anger can be harmful or helpful, depending upon how it is expressed. Knowing how to recognize and express anger in appropriate ways can help people to reach goals, handle emergencies, and solve problems. However, problems can occur if people fail to recognize and understand their anger.

    Recommended Related to Anxiety Panic

    Understanding Phobias -- Treatment

    How well phobia treatment will work depends partly on the severity of the phobia. Though some phobias are never completely cured, therapy can help many people learn to function effectively. Types of therapy include: Desensitization Flooding -- prolonged exposure to a fearful situation or experience Graded exposures Biofeedback Attending phobia clinics and support groups has also helped many people overcome their fears. In addition, medication may help some people overcome...

    Read the Understanding Phobias -- Treatment article > >

    What Are the Dangers of Suppressed Anger?

    Suppressed, unexpressed anger can be an underlying cause of anxiety and depression. Anger that is not appropriately expressed can disrupt relationships, affect thinking and behavior patterns, and create a variety of physical problems. Chronic (long-term) anger has been linked to health issues such as high blood pressure, heart problems, headaches, skin disorders, and digestive problems. In addition, poorly managed anger can be linked to problems such as alcohol and substance abuse, crime, emotional and physical abuse, and other violent behavior.

    What Steps Can I Take to Help Manage My Anger?

    • When you start feeling angry, try deep breathing, positive self-talk, or stopping your angry thoughts. Breathe deeply from your diaphragm. Slowly repeat a calm word or phrase such as "relax" or "take it easy." Repeat it to yourself while breathing deeply until the anger subsides.
    • Avoid alcohol or illicit drugs that can make you more likely to act on angry feelings impulsively.
    • Although expressing anger is better than keeping it in, anger should be expressed in an appropriate way. Frequent outbursts of anger are often counterproductive and cause problems in relationships with others. Anger outbursts are also stressful to your nervous and cardiovascular systems and can make health problems worse. Learning how to use assertiveness is the healthy way to express your feelings, needs, and preferences. Being assertive can be used in place of using anger in these situations.
    • Seek out the support of others. Talk through your feelings and try to work on changing your behaviors.
    • If you have trouble realizing when you are having angry thoughts, keep a log of when you feel angry.
    • Try to gain a different perspective by putting yourself in another's place.
    • Learn how to laugh at yourself and see humor in situations.
    • Practice good listening skills. Listening can help improve communication and can facilitate trusting feelings between people. This trust can help you deal with potentially hostile emotions.
    • Learn to assert yourself, expressing your feelings calmly and directly without becoming defensive, hostile, or emotionally charged. Consult self-help books on assertiveness or seek help from a professional therapist to learn how to use assertiveness and anger management skills.
    Next Article:

    Today on WebMD

    young leukemia patient
    Article
    Unhappy couple
    Article
     
    embarrassed woman
    SLIDESHOW
    clown
    Quiz
     
    Phobias frightened eyes
    Slideshow
    podium
    Article
     
    organize
    Article
    stressed boy in classroom
    Article
     
    Distressed teen girl in dramatic lighting
    Article
    man hiding with phone
    Article
     
    chain watch
    Article
    tarantula
    Article