Did you know that stress and anger are closely related? You will hear some people claiming that it’s anger that causes stress in individuals. On the other hand, some people say that stress causes anger issues. The truth is they are both interlinked. Both of the statements are true. Since our lives have become more tiresome and robotic, we often forget to take care of our mental health. A lot of people are suffering from stress and related symptoms but nobody’s ready to do something for stress relief.
Our monotonous routines build up mental and physical stress. Lack of a healthy activity or meditative outlet builds up stress inside our bodies. And if someone is already prone to anger, they are more likely to experience anger outrages due to their stress.
An interesting study was done in 2014 which showed that anger related to stress was responsible for heart attacks. If someone is doing something for their stress relief, they can reduce the risk of stress-related symptoms.
You may be wondering what are the most common stress-related mental issues that one may experience? Well, other than anger, distress can induce a variety of undesired emotions –such as depression, anxiety, suicide ideation, low sex drive, poor cognition, memory, and concentration problems.
We surely cannot avoid our lives to escape from stress. We cannot always control the situation. But we must learn to express our emotions in a reasonable manner. Anger is not really a negative emotion. Just like sadness, depression, anger should also be expressed. If you keep letting it build inside, it is going to end up in outrages.
Some people, especially those who come from a background with poor communication at home, are more likely to have anger management issues. They fail to express their emotions, be it happiness or anger. Suppressed anger turns into converted or redirected emotions. Such people tend to lash out at people. Their anger episodes are unpredictable. That being said, genetics also play a major role in anger.
It is true that some people are born with a temper, unlike others. They are more “hotheaded”. It is because they have a low tolerance for frustration, annoyance, or inconvenience.
Stress is one of the major inconveniences. A person can perform much better when relaxed as compared to when they are stressed.
We experience stress in various situations. It could be work-related stress. Or it could be due to some personal issues. If not taken care of, these situations can lead to anger. A person, who gets mad at trivial things, is more likely to experience stress. Every inconvenience seems to trouble them and they end up getting angry. These sorts of anger episodes cause more stress. They create trouble in situations that can be easily controlled. But due to poor anger management, they are often stressed out.
For example, in a work environment, a person with poor anger management gets mad at their coworkers for simple things. Along with workload and their internal rage, they feel like they are under pressure and feel stressed out. If they learn to control their anger or manage it effectively, they can avoid certain situations. Ultimately their stress levels can be reduced.
Anger management can interestingly reduce stress. So if you are someone who is also suffering from anger-related stress, you should try one of the following tips. These simple tips and techniques will help you manage your anger and provide stress relief.
How to Effectively Manage Your Anger for Stress Relief
Take a Breath and Think
Sometimes, an annoying thing happens or someone does something that makes us lose our temper. At that moment, we might say something which we regret later. It is said that one must avoid interacting with anyone when they’re too happy or too angry. This is because a person can say something out of their sentiments and emotions that they are likely to regret later.
So when someone says something to annoy you, or you’re having a hard day at work –don’t react out of rage. Take a deep breath. Think about it. Does it really matter to you? Does the person mean ill by what they said or is it because you are stressed out? Is there a way to solve what’s bothering you?
Ask yourself these questions. Most often you will realize that this thing can be dealt with gentleness. It might not be a big deal but your stress is making you lash out. So if you take a step back, you can avoid overreacting.
I have personally used this technique. Whenever I feel like something is making me angry, I ask myself these questions and most of the time I feel calm right after. It helps me react calmly.
Taking a step back from the situation before reacting can be a key for stress relief. If you’re someone who struggles with anger issues, you’ll be able to control your anger with this technique.
Journal your Emotions
Writing a diary or keeping a journal of your emotions or life events has always proved to be beneficial for keeping a check on yourself and being more mindful. It helps us align our emotions.
Whenever I feel stressed out and frustrated, I write in my journal about how I feel, what made me feel that way, how I reacted. It helps me keep a tab on myself.
Journaling can also help us cope with tough times. For anger management, we can write about our anger episodes. What triggered it, how long did it last, how did it affect us and other people around us.
This can help in preventing anger episodes in the future. Keeping anger under control can provide big stress relief by reducing the trigger factors of stress.
Critical Thinking for Solution
Oftentimes, we feel angry and stressed out when we feel trapped. Work can make us feel trapped. A negative encounter with someone can leave us feeling helpless.
These kinds of situations can bring out negative emotions inside us. When we don’t find a solution, we feel frustrated and angry. This eventually leads to stress.
So when you face a problem, try to relax. Do your own counseling. Think about what a person can do in such a situation. Try to come up with a solution and a backup plan. This will help you feel secure. It will also make you feel like you are in control. When you know you have the power, you can avoid getting angry at trivial things. You will feel more confident.
Letting go is one of the amazing tips for anger management.
A lot of times we hold grudges. We overthink about our failure, a mishap. This causes our body to react in irritation. Being angry can spoil your entire day. No matter where you are, you keep obsessing over this thing. And it keeps building a fire inside you.
So if you learn to let things go, it can provide you stress relief. We must remember that we cannot always control everything. Sometimes it is better to let things be. Trust the timing of things.
When your anger has gone out of hand and you feel like nothing is helping you, you need to seek out professional help.
Do not be ashamed of it. We all struggle with things in life and getting therapy is always a mature choice. A professional can help you control your emotions and guide you through the process.
Cognitive behavior therapy is one of the most used therapies for anger management. It has proved quite beneficial for many people who struggle with communication.
Getting control over your anger will eventually help you avoid getting stressed.
Psychodynamic therapy is another approach in which therapists help people with their anger. In this therapy, they use self-reflection to focus on the psychological roots of their emotional distress. When a person learns to dynamically control their anger, they can avoid stressful situations.