Anger - Negative Coping

What’s the first thing that comes to your mind when you think of the word ‘anger’?

For most people - if not all - the term anger has a strong negative implication, associated with unhealthy and maladaptive behaviour. This is because anger often leads you to behave in ways that might not necessarily be healthy or helpful. Knowing what behaviours to avoid when you are angry can contribute to healthy coping. 

Denying or refusing to acknowledge feelings of anger might prevent you from engaging in aggressive behaviour. However, not addressing feelings of anger can only serve to intensify them - making it more likely for you to deal with your anger in unhealthy ways.

Here are a few healthy tips

Tip: Acknowledging that something has upset or angered you is the first step to addressing the difficulty in a healthy and positive manner.

Anger can negatively affect sleep. Going to bed without resolving your anger or addressing the difficulty can lead to poor or disturbed sleep. Moreover, research shows that when you sleep without resolving feelings of anger, negative memories about the situation are created and strengthened.

Tip: As far as possible, try addressing the issue at hand before you go to bed. If that isn’t possible, try distracting yourself or engaging in mindfulness-based meditation to relax yourself before you go to bed.

Anger can also influence your eating habits. When you are angry, you are likely to reach for unhealthy food items to feel better. You might find yourself indulging in foods rich in carbohydrates, salt, sugar and fat - such as pizza or ice cream - instead of more nutritious and healthier options. However, when you are angry, your body triggers a response that interferes with your digestive system, leading to stomach difficulties. Moreover, instead of utilising food for energy, your body begins to store fat. This can lead to obesity and health problems in the long run.

Tip: If you find yourself reaching out for food when you’re angry, pick healthy options as far as possible. To make this easier, stock your fridge at home or desk at work with healthy food choices, like fruits, vegetables, dried fruits, yogurt, etc.

Whilst alcohol consumption is unhealthy in general, it can be especially harmful in combination with anger. Alcohol has the effect of lowering your control over your own actions, as a result of which you are likely to act out on your anger and harm either yourself or other people/things around you

Tip: Control or regulate your consumption of alcohol. If alcohol makes you more aggressive, avoid it altogether - especially in situations where you feel conflicts are possible.

Do you know people who drive even when they’re angry? Research has shown that driving while angry can be very dangerous, as it increases risky driving behaviour like speeding. It can also affect your perception of the road, making it likely that you will only see what’s in front of you - increasing the risk of accidents.

Tip: Avoid driving as far as possible when you’re angry. If that is not possible, try calming down and distracting yourself by listening to music, breathing deeply for a few minutes, or talking to someone. Be more aware and vigilant of your surroundings while driving.

One of the most common ways of dealing with anger is by venting on someone in order to release pent-up feelings. While this can provide temporary relief, research has shown that such behaviour can actually lead you to feel more angry later on. Moreover, acts of physical aggression (for example, throwing things, hitting pillows, etc) make it more likely that you will feel angry in the future.

Tip: Try not to react in the heat of the moment. If you find it difficult to control your anger, leave the situation and come back to it later. Even then, make sure your anger is not redirected to anyone. If possible, go for a walk or run to take your mind off of the anger and to release energy.

Anger can make you act in ways that you normally wouldn’t - but you have control over your behaviour and can choose to act differently. By identifying and modifying unhealthy styles of coping, you will be able to manage your anger better, experience a stronger sense of control over your emotions, and live a healthier life.