Struggling to Manage Anger ?
My online anger management course is available to start right away, combining CBT and DBT techniques to help you manage your anger effectively. Dr Elaine Ryan
Recent Articles
Anger is a natural emotion that can arise when you feel wronged or mistreated. The American Psychological Association (APA) defines anger as “an emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong.” While anger is not inherently bad, it can become problematic when it’s frequent, intense, or difficult to control.
Uncontrolled anger can harm your relationships, disrupt your daily life, and even negatively impact your physical health. Studies have shown that persistent anger can increase the risk of heart disease and stroke. Learning to manage anger effectively is key to preventing these outcomes and fostering healthier interactions with others.
Anger can be triggered by a variety of factors, including:
- Stressful situations, such as work-related pressures or financial difficulties.
- Relationship conflicts, including disagreements with family, friends, or romantic partners.
- Feeling undervalued or disrespected.
- Unresolved trauma or past experiences.
It’s important to understand your unique triggers and develop strategies to respond constructively. Identifying the root causes of your anger is the first step toward managing it more effectively.
Uncontrolled anger doesn’t just harm your relationships—it can take a toll on your mental and physical health, including:
- Increased risk of cardiovascular issues, such as heart attacks.
- Heightened stress levels that weaken your immune system.
- Mental health challenges, including anxiety and depression.
Addressing your anger can help you protect your health and improve your overall quality of life.
Here are some actionable strategies to manage anger:
- Practice mindfulness: Take deep breaths and focus on the present moment to calm your mind.
- Use a time-out: Step away from the situation to gain perspective before reacting.
- Identify triggers: Keep a journal to track situations that make you angry and reflect on patterns.
- Communicate effectively: Express your feelings calmly and clearly rather than reacting impulsively.
For more in-depth guidance, explore CBT and DBT techniques in our online course.