“Nothing Can Bring You Peace But Yourself” Ralph Waldo Emerson

Anger is an emotion characterized by tension and hostility that can arise from frustration or from a perceived provocation, hurt, or threat. When a person becomes angry, the body undergoes a series of physiological changes, including an increased heart rate, elevated blood pressure, and muscle tension. These changes may also be visible through facial expressions: the face may flush, the nostrils may flare, the jaw may tighten, and the brow may draw inward and downward. Anger can become destructive and impair a person’s ability to process information and exercise control over their behavior. When overwhelmed by anger, a person may lose objectivity and empathy, potentially leading to actions that cause harm to themselves or others. People experiencing anger often attribute their anger to an intentional and controllable aspect of another person’s behavior, reinforcing the perception that anger has a distinct external cause. While anger can certainly be triggered by external circumstances, the presence of a trigger does not necessarily mean that anger must follow. An external event may initiate the emotional response, but the way a person interprets and responds to that event plays an important role in determining whether anger develops and how intensely it is experienced.

Triggers

Anger triggers are the events, situations, or circumstances that provoke feelings of anger and can eventually lead to an outburst. All the talk about anger management becomes meaningless when we are already like a tank full of gasoline, needing only a single spark to ignite. To overcome anger, we must first empty the tank. That means recognizing our emotional buildup, identifying the triggers that fuel our anger, and learning to address or avoid them before they reach a boiling point. When we learn to recognize and subdue these triggers before anger takes control, we have a much greater chance of managing our emotions. But once anger is in full bloom and an outburst has begun, even the most intelligent person can temporarily lose the ability to think clearly. The key to controlling anger is not simply learning what to do after we explode. It is learning how to prevent the outbursts in the first place.

Things That Trigger Anger:

• Lack of sleep or inadequate rest

• Excessive sexual activity

• High testosterone levels

• Being overly critical or constantly finding fault

• A negative attitude or mindset

• Feeling unfairly treated by others

• Feeling disrespected, dismissed, or ignored

• Impatience, especially when dealing with traffic jams, long lines, or delays

• Unmet expectations, particularly when things do not turn out as planned

• Being teased, criticized, or subjected to hurtful comments

• Dwelling on past events or experiences that still cause anger

How to Manage Anger

Here are some practical ways to reduce anger and prevent emotional outbursts:

• Identify and avoid your triggers. Pay attention to the situations, words, or behaviors that tend to make you angry, and whenever possible, avoid or prepare for them.

• Recognize the early warning signs. Notice physical signals such as a tightening jaw, faster heartbeat, clenched fists, or tense shoulders. These are signs that it’s time to pause before anger takes over.

• Physically pause. If possible, physically step away from the situation and give yourself time to calm down. If you cannot walk away, stop talking or acting for at least 30 seconds. Take a breath and give yourself time to choose a calm response rather than reacting impulsively.

• Don’t argue while angry. When emotions are running high, it is usually better to postpone the conversation until you are calm enough to communicate respectfully and think clearly.

• Change your thoughts. Instead of continuing to focus on what triggered your anger, consciously replace those thoughts with something more constructive, such as: “I must handle this calmly without exploding.”

• Take responsibility after an outburst. Once you have calmed down, apologize sincerely without making excuses or blaming others. A smaller ego and a little humility can go a long way toward healing hurt and restoring relationships.

• Practice daily meditation and prayer. Regular meditation and prayer can help develop greater emotional awareness, patience, and self-control, making it easier to regulate anger when difficult situations arise.

Finally, we must learn from an elephant, calmly striding with quiet grace, unbothered by the street dogs barking at his feet.

WHAT IS ANGER

• To get started, step away from your office or home and find a place where stress is minimal.

• Take a pen and paper and write down your thoughts.

• Start by listening to the audio session, then watch the short video(s

  WARNING: The content on this page is provided for informational purposes only and should not be considered a substitute for professional or medical advice.

PREPARATION

GUIDED SESSION

Use headphones for optimal sound

Physical, Verbal, and Relational Aggression: The Role of Anger Management Strategies. Melina Nicole Kyranides, et.al. Journal of Aggression, Maltreatment & Trauma V.31, 2022 - Issue 1. P. 65-82. 2021.

Teaching Healthy Anger Management. Sandra P. Thomas. Perspectives in Psychiatric Care. 2009.

Principles of Empirically Supported Interventions Applied to Anger Management. Jerry L. Deffenbacher, et.al. The Counseling Psychologist. V. 30, Issue 2. 2002.

Anger Management: A Holistic Approach. Berthenya Dunbar. Journal of the American Psychiatric Nurses Association. V. 10, Issue 1. 2004.

Cognitive behavioral therapy for anger management. Toohey, Michael J. American Psychological Association. 

Handbook of cognitive behavioral therapy. P. 331–359. 2021.

PUBLISHED RESEARCH