Expressing Anger


Anger is a perfectly normal and absolutely inevitable feature of any relationship. We all loose our cool from time to time, and voicing disappointment in our interpersonal relationships is especially important. When we communicate our differences of opinion, we will engage in rational discussion, which, in certain cases, reach a consensus or understanding that benefits all.

According to the American Psychological Association (APA), anger is an emotional state that ranges from moderate frustration to extreme fury and wrath, according to the late psychologist Charles Spielberger PhD, who specializes in researching anger. Anger causes the heart rate and blood pressure to increase, as well as a surge in adrenaline.

Improperly expressing frustration can be detrimental to professional and personal life. You can show too much resentment, too frequently, or at moments that would complicate rather than easing the situation.

One should stop these typical but dangerous methods of expressing anger:

  • Being Passive-Aggressive
  • In front of a large crowd
  • Without consideration of the time 
  • Being Sarcastic
  • Exeggerating 
  • Making false acquisitions 
  • Being too critical
  • Downplaying and blaming others

The good news is that you can learn to control and harness your anger in a productive manner. According to a 2010 study, being able to show your frustration in a positive way can also lower your risk of heart disease. 

Source: Wysokie Obcasy Magazine

You’ll become less controlled by your frustration and more secure in your ability to manage any circumstances where anger exists if you can learn to integrate even a handful of these lessons and strategies into your life.

  • Walk away/ Take a timeout.
  • Take deep breaths
  • Write a journal
  • Indulge in yoga
  • Meditate On It
  • Get proper sleep
  • Recite a comforting mantra
  • Try visualization
  • Check your perspective
  • Change your surroundings
  • Recognize triggers and find alternatives
  • Focus on what you appreciate

When we bring unpleasant emotions into terms, the activation of our amygdala (the portion of the brain concerned with emotion response and decision-making) decreases, a phenomenon that can eventually lead to improved mental and physical wellbeing, according to UCLA neuroscientist Matthew Lieberman. Anger was once a required biochemical reaction for human survival; it assisted our forefathers in fending off animal attacks. Anger can contribute to beneficial actions even in today’s more peaceful environment.


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