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Anger Management

Anger is a powerful emotion. If it isn't handled appropriately, it may have destructive results for both you and your loved ones. Uncontrolled anger can lead to arguments, physical fights, physical abuse, assault and self-harm. On the other hand, well managed anger can be a useful emotion that motivates you to make positive changes.

How can I express my anger safely?

There are safe ways to express your anger: It is important that you express your anger safely. If you don't, you may hurt yourself or someone else.

How can relaxation help?

Relaxation can help put things in perspective. There are many ways you can relax: It is easy to forget to make time to relax. It can be helpful to try and put time aside each day to do something relaxing. Try writing a list of activities that you find relaxing.

How can I handle arguments?

Once you have an argument, it is easy to stay angry or upset with the other person. If you don't resolve arguments with people you see often, it can be a very uncomfortable experience. Talking to the person about your disagreement may or may not help. If you do approach them make sure it is in a helpful way.
 
Unresolved arguments can cause problems

Unresolved arguments can lead to:

What are the physical effects of anger?

Anger triggers the body's 'fight or flight' response. Other emotions that trigger this response include fear, excitement and anxiety. The adrenal glands flood the body with stress hormones, such as adrenaline and cortisol. The brain shunts blood away from the gut and towards the muscles, in preparation for physical exertion. Heart rate, blood pressure and respiration increase, the body temperature rises and the skin perspires.

Can anger cause health problems?

The constant flood of stress chemicals and associated metabolic changes that accompany recurrent unmanaged anger can eventually cause harm to many different systems of the body. Some of the short and long term health problems that have been linked to unmanaged anger include:

What are unhelpful ways to deal with anger?

Many people express their anger in inappropriate and harmful ways, including:
 
How can I learn to express anger in healthy ways?

Suggestions on how to express your anger in healthy ways include:

What are some suggestions for long term anger management?

The way you typically express anger may take some time to modify. Suggestions include:

What are the benefits of regular exercise in anger management?
People who are stressed are more likely to experience anger. Numerous worldwide studies have documented that regular exercise can improve mood and reduce stress levels. The effect may be twofold: physical exertion burns up stress chemicals, and it also boosts production of mood-regulating neurotransmitters in the brain, including endorphins and catecholamines.

What can I do to teach my children how to express anger appropriately?

Expressing anger appropriately is a learned behavior. Suggestions on helping your child to deal with strong feelings include:

Things to remember

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Mark specializes in Individual, Couples, and Family Therapy. He also has expertise in dealing with a broad range of issues from Anxiety and Depression to Anger and Stress Management.

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