Anger solutions from the new devon clinic
Anger is a completely normal, usually healthy, human emotion. But when it gets out of control and turns destructive, it can lead to problems at work, in your personal relationships, and in the overall quality of your life.
Effective Anger treatments from the new devon clinic:
The new devon clinic is pleased to offer Anger treatments from the following local practitioner(s):
More About Anger
Anger management is a form of counselling to help you cope with any angry feelings you may have that affect your health, work, social behaviour or personal relationships.
Anger is a natural feeling that affects everyone. Things that can make you feel angry include:
•losing someone you love (grief)
•being tired, hungry or in pain
•coming off certain medicines or drugs
•medical conditions like pre-menstrual syndrome
Mild types of anger can be expressed as annoyance or irritation. However, for some people, anger can get out of control and cause problems with relationships, work and even the law. Uncontrolled anger can lead to arguments and physical fights. It can cloud your thinking and judgment and may lead to actions that are unreasonable and/or irrational.
In a recent survey for the Mental Health Foundation, 28% of adults said they worry about how angry they sometimes feel, and 32% have a friend or relative who has problems dealing with anger.
Physical signs of anger:
Everyone has a physical response to anger. Your body releases stress hormones such as cortisol and adrenaline, which increase your heart rate, blood pressure, body temperature and breathing (called the ‘fight or flight’ response).
This allows you to focus on the threat and react quickly, but it can also mean that you do not think straight, and maybe react in ways you might regret later on.
When your body has to cope with large amounts of stress hormones due to angry outbursts, you may become ill.
Reactions to being angry:
How people react to feeling angry depends on many things including the situation, their family history, cultural background and stress levels.
It may be shown in many different ways, including:
•physical violence, such as hitting, pushing, kicking or breaking things
Other people might react to anger by hiding it or turning it inwards against themselves. They can be very angry on the inside but feel unable to let it out.
It is important to deal with anger in a healthy way that does not harm you or anyone else.
Dealing with anger in a healthy way includes:
•recognising when you get angry
•taking time to cool down
•reducing your general stress levels in life
You can also look at what makes you angry, and how you deal with those feelings.
Anger management courses involve group discussions and counselling. If you feel you need help controlling your anger, see your GP or try hypnotherapy, counselling or psychotherapy.
If uncontrolled anger leads to domestic violence (violence or threatening behaviour within the home), there are places that offer help and support. Talk with your GP, or contact domestic violence organisations such as Refuge or Women’s Aid.
Tips to control anger:
Recognise your anger signs
Your heart beats faster and you breathe more quickly, preparing you for action. You might also notice other signs, such as tension in your shoulders or clenching your fists. If you notice these signs and you struggle to stay in control, try to get out of the situation.
Count to 10
This gives you time to cool down so you can think more clearly and overcome the impulse to lash out.
You tend to breathe in more when you feel angry. Make sure you breathe out for longer than you breathe in, and relax as you breathe out. This will help you to calm down and think more clearly.
Managing anger in the long term
Once you are able to recognise the signs that you are getting angry and can calm yourself down, you can start looking at ways to control your anger more generally.
This is one of the best ways to release built-up anger and tension. Running, walking, swimming, yoga and meditation are just a few of the activities that boost your production of the ‘good mood’ hormones (such as endorphin) and help reduce stress.
This is a breathing exercise that focuses on the contraction (shrinking) and release of your diaphragm muscle, which separates your chest from your abdomen. When you breathe in, you fully inflate your lungs. This can help you to unwind. A simple guide is as follows:
•Sit or lie comfortably and loosen your clothing
•Put one hand on your chest and one on your stomach
•Breathe in through your nose and slowly count to three in your head
•As you breathe in, feel your stomach inflate with your hand; if your chest expands, focus on breathing with your diaphragm
•Slowly breathe out through pursed lips and slowly count to six
•Repeat two more times
Music – listening to calming music, such as classical or ‘sounds of nature’ music, can help you relax. It can slow your pulse and heart rate, reduce stress hormones and lower your blood pressure.
Massage and relaxation –
The kneading and stroking movements in massage relax tense muscle and improve your circulation.
Relaxation classes –
some people find that attending relaxation classes are good at reducing stress levels and help to control anger. Meditation, yoga and Pilates may also be helpful.
Talking about it –
Discussing your feelings with a friend can be useful, and can help you get a different perspective on the situation.
Looking at the way you think –
examples of unhelpful ways are thinking are: ‘It’s not fair’, or ‘People like that should not be on the roads’. Thinking like this will keep you focused on whatever it is that is making you angry. Let these thoughts go, and it will be easier to calm down.
Do not use phrases that include:
•always e.g. “You always do that”
•never e.g. “You never listen to me”
•should/shouldn’t e.g. “You should do what I want” or “You shouldn’t be on the roads”
•must/mustn’t e.g. “I must be on time” or “I mustn’t be late”
•ought/oughtn’t e.g. “People ought to get out of my way”
•it’s not fair