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  • 27th September, 2021
  • by Nandini Hemnani

Anger: A Substitute Emotion

The Psychology of Anger:

People who are angry most often believe that their anger is legitimate. Others, on the other hand, are not always in agreement. The person feeling angry suffers genuine consequences because of the societal judgement towards his or her anger.

Defining Anger:

Anger is an unpleasant feeling defined by hostility toward someone or something you believe has wronged you on purpose. Anger is linked to the sympathetic nervous system's "fight, flight, or freeze" response, which prepares humans to fight.

 

Types of Anger:

There are three types of anger which help shape how we react in a situation that makes us angry.

These are: Passive Aggression, Open Aggression, and Assertive Anger.

 

Anger as a Substitute Emotion:

 

Dealing with Anger:

  1. Take some deep breaths and once you’ve regained your composure, express your rage in a calmer manner.
  2. Express your frustration in an assertive yet non-confrontational manner as soon as you are thinking clearly. Without hurting people or attempting to manipulate them, express your worries and needs clearly and openly.
  3. Make an effort to exercise. Physical activity can contribute to the reduction of stress, which can lead to anger. Go for a quick walk or run or spend some time doing other physical activities if you feel your anger is rising.
  4. Make a list of workable solutions, rather than focusing on what made you angry, focused on resolving the current problem. Is your child's strewn-about room driving you insane? Close the door behind you. Remind yourself that anger is not going to solve anything and may even make things worse.
  5. Use "I" phrases to describe the situation instead of criticizing or blaming, which will just add to the stress. Respectful and specific communication is essential. Instead of saying, "You never do any housework," say, "I'm disappointed that you left the table without offering to help with the dishes."
  6. Forgiveness is a great tool, therefore do not keep a grudge. Allowing anger and other unpleasant emotions to overpower happy emotions might lead to you being swept up by your own bitterness or sense of injustice. However, if you can forgive someone who has offended you, you may be able to learn from the event while also strengthening your friendship/relationship.
  7. Put your relaxation abilities to use when your temper rises. Deep breathing exercises, visualizing a soothing landscape, or repeating a calming word or phrase, such as "Take it easy," can all help you relax. You can also relax by listening to music, writing in a journal, or doing a few yoga positions – whatever it takes.
  8. Recognize when it is time to seek support, learning to control one's anger can be difficult for anyone at times. Seek help if you are having trouble controlling your emotions. If your anger is out of control, causing you to do things you later regret, or causing harm to those around you, seek help.

Do not use this website if you are in a life-threatening situation. Call your emergency services.

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LAST UPDATED: 23 MAY 2020