In daily life, we encounter many events that upset us. Anger is a very normal emotion when appropriate reactions are given to such events. Most people react directly in these situations. Some people keep their reactions inside and accumulate them. When stress enters the human body, it looks for a way out, just like electricity leaves somewhere in the body after entering. The stress and anger we accumulate in daily life have a similar effect. Small stresses accumulate and are released when stimuli above a threshold are encountered. Most people who experience anger outbursts experience this accumulated anger rather than the factor that triggered the event. However, when anger is expressed appropriately, it is an extremely healthy and natural emotion. However, if it gets out of control and becomes destructive, causing problems in business life, personal relationships and general quality of life, it becomes a problem. Anger is at the root of many personal and social problems (for example, child abuse, domestic violence, physical or verbal aggression, social violence).
What Disorders Does Anger Cause?
Anger can cause chronic diseases over time. One of the most common of these is heart diseases; Accumulated anger increases the heart rate and is also a factor in cardiovascular constriction and crisis. Another disorder caused by anger is hypertension; Anger disrupts vascular elasticity and permanent hypertension occurs. Diabetes is also triggered by anger; Accumulated anger disrupts metabolism and increases blood sugar. Anger also causes mental disorders; It manifests itself with mental disorders such as accumulated anger and depression. It activates bad genes; We may all have genes for some diseases. If we can manage not to activate these genes, we can continue our lives without getting sick. But if we have a problem such as not being able to control anger, the risk of these genes appearing increases. Then many diseases that exist in our genetic map are triggered. The most important factor underlying the increase in cancers in recent years is accumulated anger and stress.
How to Control Anger?
- Approaches to anger control are the most common in psychotherapy. are the methods used. In these approaches, it is aimed to control the person's existing anger. is intended to learn. Such studies are very useful. For this reason, if you cannot control your anger, be sure to get help from an expert. - Think before you speak. You may use unwanted words in anger and cause irreparable resentment. When you are angry, collect your thoughts before saying your next word. - After you calm down, express your anger to the other party in an appropriate language (with a non-aggressive, confident attitude). Don't bottle it up. - When you feel angry, go for a short walk or engage in a favorite activity. Movement reduces stress and calms you down.
- Give yourself a break. If you feel that your stress is increasing and you are starting to get angry, spend some time alone to relax.
- Focus on how you can resolve the situation that makes you angry, not on the reason that makes you angry. Anger does not solve any problem, on the contrary, it makes the situation worse.
- Use 'I' language, not 'you' language. Instead of blaming the other person for their actions, emphasize how their behavior makes you feel. For example, instead of saying, “You never help me clear the table,” try saying, “It upsets me when you don't help me clear the table.” Blaming the other person always makes the situation more tense than it already is.
- Forgiveness is a very powerful weapon. If you allow anger and other negative thoughts to get in the way of positive thoughts, you will only increase your anger and feelings of injustice. However, if you can manage to forgive someone who made you angry, then together you can learn a lesson from the events and strengthen the relationship between you.
- Try to relax. Do deep breathing exercises. Visualize a beautiful landscape and imagine that you are there. Repeat to yourself a word that comforts you; This may be a religious word, or it may be a suggestive word such as 'keep calm, it will pass'. Listen to music you love. Keep a diary where you can express your emotions. Do sports.
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