According to the American Psychological Association, anger is an emotional response that can range from irritation to intense rage. An individual can experience anger about both external events, such as a problem at work, or internal events, such as memories of problems or negative experiences. The APA notes that anger is a natural emotion that can be healthy, but people who have strong or destructive anger responses must often use anger management techniques to process these feelings in a constructive manner.
What Is Anger?
According to the APA, anger is a negative emotional and psychological response to an event or stimulus in an individual's environment. This emotional response to a perceived threat creates an altered physiological state in which heart rate and blood pressure increase and a person's body prepares to fight. This response can occur because of an actual physical threat, such as being hit or pushed. The APA notes that anger responses vary widely between individuals. Events, such as impolite behavior or criticism from an authority figure, may cause extreme anger in some individuals, while other individuals may not be triggered by these interactions in the same way.
Physiology
Both the APA and Mayo Clinic suggest that effective communication skills are essential to anger management, but you must first learn to control the physiological responses connected to anger. The first step is identifying situations that trigger your anger. Then when such a situation arises, you can learn to take a break and use breathing and relaxation techniques to help your heart rate and blood pressure return to normal and to relax your muscles, rather than reacting or speaking in this agitated state.
Assertive Communication
If you allow your body to remain in the physiological state associated with anger, it could lead you to act out aggressive impulses such as hitting or yelling, which can quickly escalate your problems, the APA notes. But by physically calming down your body, you're able to channel your thoughts into more effective, assertive, controlled communication, say the experts at both the APA and Mayo Clinic, which can enable you to seek out a solution. The goal is to not ignore your anger, but to get to the root of it and constructively address it.
Seeking Help
The APA notes that individuals with serious anger management issues may benefit from individual psychological counseling. Working directly with a professional, clients can identify patterns that seem to trigger anger and to then practice techniques that minimize aggression and allow for assertive communication. The APA notes that professional anger management counseling can often reduce violent responses within eight to 10 weeks with the proper and intensive use of anger management techniques.
Expert Insight
According to the APA, anger is, in many situations, justifiable and normal, and as a result, people can't eliminate anger from their lives. Experts at the APA advocate the use of relaxation techniques, problem solving, and improved communication skills as methods for anger management. You can explore all of these skills through group or individual counseling with a qualified psychotherapist.
