Anger is regarded as the lowest form of emotion. It not only spoils your social life but also takes a toll on your physical and mental health. Additionally, it can be the biggest barrier in your career success. Imagine having a subordinate with exceptional skills but a very bad temperament. Would you like to coordinate with this person? Will it be easier for you to guide him through work opportunities and give honest feedback? The answer will be No. Right? However, the good news is that one can deal with their own anger issues, and if not, he or she can seek professional help.

One needs to remember that the steps required to control anger are designed by sought-after professionals. Different types of anger require different approaches. But before discussing how to follow the plan, let’s take a glance at the side effects and common causes of anger.

How Anger Can Hurt You?

• Bad physical health - As per the health experts, people with anger issues suffer more from migraines, headaches, high blood pressure, coronary heart disease, diabetes, high adrenal stress (release of stress hormones- cortisol, and adrenaline )

• Accidents - People with short temperaments are more prone to accidents due to their inability to handle the slightest road arguments. These people tend to lose control once anyone overtakes them on the road or comments anything derogatory. This situation leads to road rage, accidents, and sometimes even crime.

• Constant family fights - Good parenting requires a lot of patience and wisdom. Unfortunately, the two attributes are not a forte of a parent with anger issues. Similarly, agitated kids tend to indulge in fights and arguments in home as well as outside.

• Addictions - Alcohol and drug abuse are some common repercussions of not being able to handle stressful situations. Such people, in order to avoid anger and suffering, tend to indulge in alcohol and drugs.

• Mental disorders - Untreated anger issues often result in serious mental disorders like OCD(Obsessive Compulsive Disorder), ADHD(Attention Deficit, Hyperactivity Disorder), panic attacks, and depression.

Why Do We Get Angry?

• Unjust Treatment - People treating you differently because you don’t fit in their criteria is very common. It can be because you don’t belong to their race, religion, ethnicity, or even gender. This kind of discrimination often leads to unjust treatment and subsequent anger in the victim. Your boss might not give you the credit you deserve because of his or her biased mentality.

• Constant ignorance by loved ones - Getting ignored by your romantic partner constantly often leads to emotional disturbance. Mature people convey their feelings in an intelligent way however the ones with anger issues may become aggressive and verbally abusive. Similarly, parents ignoring their children, especially during tender age gives birth to insecurities and aggression in kids.

• Low Self-Esteem & Confidence - Do you often feel people are targeting you without reason? You might be right about the feeling however feeling the same way all the time can be a sign that you are suffering from low self-esteem and insecurities.

• Constant failures - Sitting for the same competitive exams or trying for a similar job every year and failing every time leads to feelings of incompetence, insecurity, low confidence, and frustration. Students go through the darkest phase of their life from early 20s to mid-20s. Maximum students at this age suffer from anxiety and depression and as a result rage attacks.

• Bad Childhood - Children are like clay. Parents can mold them the way they want. However, parents often forget that only telling them to behave in a certain way will not help. If you, as a parent, suffer from a bad temperament, your kids will definitely follow you while they are growing up. Kids copy their elders and unknowingly adapt the behavior of their parents.

• Trauma & Grief - We often say “some incidents change us forever”. But this is not true. Indeed, life events have a huge impact on how we think, however, with the help of an expert, one can save themselves from mental problems like post traumatic stress disorder. Psychological counselling plays an important role in such situations

• Deteriorating Financial Conditions - Your business is sinking. You feel you are drowning in the sea of financial burden and now you are frequently losing your temper.

Tips for Anger Management: Self-Help Tips and Therapies

The following anger management tips can prove a boon for those experiencing mild anger.

1. Know what is affecting you - What is making you angry? What kind of anger are you experiencing? What should be your course of action? Here are some common types of anger that you should know in order to judge the category you belong to

Types of Anger	What is it?	Symptoms
Passive Aggressive	Indirect expression of anger	Subtle insults, stubbornness
Explosive Anger or IED	Sudden episodes of anger	Anger, Rage & Tantrums
Revengeful Anger	Retaliation to insults & bad behavior	Continuous vengeful thoughts
Self Harm	Self-abuse	Trying to self-harm & suicidal thoughts
Chronic Anger	Anger that lasts for 2 months or more	Feeling of anger is not subsiding and staying with you, no matter what you do

2. Have a Plan - There is no one-word answer to the question- How to control your anger? You need to have a definite plan. Now that you have become aware of the category of anger you belong to. Choose a plan that suits you. For example, minute episodes of anger can be resolved by:

1. Changing your environment for a few days - Go out for a picnic or lunch if you think the anger is short-lived and will resolve in an hour or two. You can also go for a vacation if you need a break for everything.

2. Relaxation techniques - Yoga and meditation can be life-changing for someone suffering from vengeful thoughts or chronic anger issues.

3. Join a new course - Join a skill course like baking, stitching, or writing to keep your mind occupied. Once you learn something new, you automatically become calm as all your negative thoughts disappear in thin air.

Anger Management Therapies

• CBT(Cognitive Behavioral Therapy): This therapy helps individuals understand the root causes of their anger while also teaching techniques to manage stress and painful memories.

• DBT (Dialectical Behavioral Therapy): In DBT, experts guide patients in gaining control over their emotions and learning strategies to manage episodes of anger, social anxiety, and depression effectively.

• Family Therapy: Ideal for addressing family-related conflicts, this therapy is especially helpful for children experiencing frequent anger outbursts towards their parents.

• Psychodynamic Therapy: For deep-rooted anger issues linked to past experiences, Psychodynamic Therapy is highly effective. It focuses on uncovering and resolving underlying causes of anger, anxiety and depression.

Conclusion

Dealing with anger can be challenging, but it’s not impossible if you’re ready to take action. Remember: nothing will change unless you make a change. Only you can help yourself. By recognizing the symptoms and types of anger mentioned above, you can determine whether self-help strategies are enough or if you need professional support.

Don’t suffer in silence. Choose to seek help. Psychological counselling can be life-changing for someone suffering from anger issues or any kind of emotional distress. Not only can you get an instant diagnosis but also a well-planned strategy and follow-up for sorting out your mental dilemmas.