Anger is a strong human emotion and stress is a natural reaction to overwhelming or difficult scenarios. Chronic tension and anger can cause a plethora of physical and mental problems like: hypertension, depression, migraines, tension headaches and an accelerated heart rate. A variety of anger management techniques like: writing in a diary, exercise, meditation and yoga can ease your stress, lower your anger and enhance the quality of your life.
What are the physical effects of Stress on the Body?
When you’re stressed it can trigger anger, irritability or frustration. Prolonged tension and anger can activate the “fight or flight” reaction in your body. When you are worried, your body generates additional amounts of adrenaline and cortisol, stress hormones. Your body then prepares to shield itself from harm by shifting blood flow from your stomach so you are able to flee from danger fast. During this period your temperature increases, heart rate increases, blood pressure increases, breathing pattern varies, self-awareness enhances and you start to sweat. Uncontrolled stress and anger caused by the continuous production of stress chemicals along with various metabolic changes can damage various parts of the human body.
Health problems related to chronic stress and anger comprise:
- Tension Headaches
- Gastrointestinal Distress (Upset Stomach, Diarrhea, Nausea, Vomiting and/or Abdominal Illness)
- Weight Gain
- Hypertension or Higher Blood Pressure
- Skin Disorders (Eczema and/or Psoriasis)
- Strokes and Heart Attacks
- Arrhythmia (Irregular Heartbeats)
- Performance Lapses
- Teeth Grinding
- Facial Flushing
- Fist Clutching
- Cardiac Arrest and/or Departure
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Which are the psychological effects of stress and anger on the body?
Chronic tension and anger may also cause a plethora of emotional and mental problems such as: feelings of hopelessness and helplessness, depression, nervousness, self-loathing, very low self-esteem, recklessness, spontaneous and/or harmful behaviors and addictions.
Psychological effects related to chronic stress and anger: Helplessness and/or Hopelessness
How Do I Reduce My Stress and Manage My Anger Difficulties?
Keeping a diary can help you effectively manage your stress and anger issues. Write down what’s causing stress in your life, anger-related activates, how long you’ve experienced stress, how you handle your anxiety, how you feel after an anger episode, manners which you can reduce your anxiety (exercising, visiting a friend, going to have ice cream, etc.) and ways which you can resolve your issues. Identifying the root of your stress and anger can help you gauge when you’re overwhelmed by tasks, commitments, etc. so you can reduce your load or alter your situation before it leads to bodily and/or psychological issues.
When you feel yourself getting overwhelmed, angry or stressed, it’s time to take some time out to relax. Relaxation strategies such as: deep-breathing, listening to songs, visiting a friend, meditating, studying a book or magazine, chatting on the phone, surfing the internet and/or visualizing a relaxing scene may ease your tension and calm you down when you are angry.
Exercising can reduce your tension and help you handle your anger difficulties. Physical activities like exercising in a fitness center, walking, dancing, jogging and/or lifting weights. Engaging in sports such as: basketball, baseball or football can help release “pent-up” emotions, particularly in situations where you are at the breaking point. When you begin to feel stressed or your anger starts to grow, step away from the situation and take a quick walk or run around the block or down the road.
Yoga might help release your anxiety, de-stress, relax your muscles and clear your head. It may also help you manage your anger issues and attain peace. Based on a 2005 Harvard study, people with psychological and/or emotional issues such as: manic depression, clinical depression, schizophrenia, tension, hostility, nervousness, anger and exhaustion experienced a significant decline in stress and anger after participating in one yoga session. When you constantly feel stress, anger, anxiousness or nervousness, enroll in a yoga class or practice yoga at home. Yoga reconnects your mind to your body in a peaceful way so it is possible to think rationally before your respond with anger, rage and/or impulsively. It can also enhance your mood so that you’re not consistently on edge.
Meditating can help to clear your mind whenever you’re angry or stressed. In fact, mediating can prevent you from getting angry when you are overwhelmed. When you are calm and thinking clearly, you are better equipped to think of strategies to resolve your problems and manage your anger difficulties. In addition, meditating can give you a sense of internal peace that lasts the entire day. It reduces your stress so you are able to observe the situation more accurately. When you are stressed or angry, go to a place that is quiet and interruption-free and repeat a happy or calming word, thought or picture in your head. You may chant a phrase such as: “ooommm” or you could simply imagine a stress-free place like: an island or beach. If neither thought works, try focusing on the sound of your breathing. If you don’t feel rested following the first round of mediation, then keep it until you feel more relaxed.