Anger can be a useful emotion that helps identify negative situations such as abuse or manipulation. When properly channeled, it can motivate positive changes in relationships and work or school environments. Unmanaged anger can be harmful, according to a study published in the April 2002 "Archives of Internal Medicine," with physical effects in men that include elevated blood pressure, headaches and cardiovascular disease. Healthy anger management involves recognizing anger before it overwhelms a situation, and taking proactive and reactive steps to keep it at a healthy level.
Exercise
Anger evokes a strong physiological response, according to the University of Illinois Extension. The flush of adrenaline into a man’s system evokes the fight or flight response, increasing your breathing and heart rate. Your extremities may feel cold as blood rushes to your brain, lungs and heart to help you prepare to fight or run. When you feel these signs of anger, react by choosing to work off the adrenaline through exercise instead of by expressing your anger. The Better Health Channel notes that exercise not only deals with the excess adrenaline, it also releases endorphins that help elevate your mood.
Change the Environment
Menweb recommends taking charge of your emotions by moving yourself away from the places or people that have triggered an angry response. If you are growing angry with your spouse, step out of the house and walk around the block. If you take the neighborhood baseball game more seriously than the rest of your team does, take a break and watch from the stands, reminding yourself that the purpose of the game is to have fun and build friendships.
Solve Problems
Feelings of helplessness can trigger an angry response in men. Be proactive by identifying and evaluating those situations that trigger anger and using your problem solving skills to identify a solution. If your boss makes you angry when you meet with him in the afternoon, try scheduling morning meetings when you have a difficult topic to discuss. If your commute is frustrating, determine if your schedule allows for flexible working hours or working from home. If neither of those solutions works, use a map to plot a more relaxing drive to the office.
Cognitive Behavioral Therapy
According to the U.S. Department of Health and Human Services, cognitive behavioral therapy (CBT) has proven effective for helping men manage anger, regardless of race or cultural background. The goal of CBT is to identify cues that trigger anger and develop a plan for managing anger. Anger management strategies include relaxation techniques that counter the physical and emotional effects of anger; cognitive interventions, which help men identify and control inflammatory thinking and unreasonable situational beliefs; and training in communication methods to build conflict resolution skills and assertiveness. CBT can be delivered one-on-one by a therapist or in group settings to maximize the ability to role-play.
References
- "Archives of Internal Medicine"; Anger in Young Men and Subsequent Premature Cardiovascular Disease; Patricia P. Chang; Daniel E. Ford, et al.; 2002
- University of Illinois Extension: Physiological Responses to Anger
- Better Health Channel: Anger – How it Affects People
- U.S. Department of Health and Human Services: Anger Management
- Menweb: Controlling Anger Before It Controls You
