Before you enter the red zone, tackle your anger while it is manageable. Pause and observe the signs and know that anger burns you more than the subject.
Anger is a natural emotion that is felt in response to a perceived threat or attack. Anger can actually be healthy as it helps you fight for what you think is right. But when anger is not managed properly, it can get excessive and out of your control. Typically, by the time you realise you are angry, it is too late to make a change. The different signs you experience in your mind and body can feed off of each other. This can make your anger worse and can create a vicious cycle that is hard to break. If you recognise the signs of your anger, you can act early in order to calm down. This can put you in charge of your anger, instead of letting anger take over you.
Anger goes from 0-100 without warning. There are several signs of anger to watch out for. Recognising these signs can help you take action before anger gets out of hand.
1. Overthinking about the problem
When you are angry you might brood over what upset you. Ruminating or overthinking makes you feel like you are solving the problem.
2. Irregular Breathing
Your heart rate increases. You end up taking in larger amounts of air, that can make your breathing irregular.
Anger can cause muscles around your head to get tense. The stress hormones that are released can cause headaches too.
Frowning has an evolutionary basis-it makes you look more physically threatening to others. However, it can actually worsen your anger.
5. Tense Muscles
In times of anger, your body prepares you to deal with threat. As part of this response, tension builds up in various muscles in your body.
Anger often stems from a perception of being threatened or attacked. Thus, it can lead to feelings of embarrassment or humiliation.
7. Anger about unrelated things
Anger is linked with “hot” thoughts. These intense, negative thoughts can make you feel angry about seemingly trivial or unrelated things.
8. Shouting and Arguing
Shouting is a way to defend yourself against the source of your distress. It can also release pent-up tension and energy.
9. Saying something hurtful
Anger can cloud your judgement, making you think that someone hurt you on purpose. This can prompt you to say something to get back on them.
10. Throwing Things
When you are consumed by anger, you might not be able to think rationally. You may end up throwing things to release your negative energy.
Your anger may stem from a sense of betrayal or frustration, which can cause you to cry. Crying can also serve to release pent-up emotion.
In a nutshell…
It is said that the first step to change is awareness. The next time you start experiencing any of these signs, pause. Ask yourself what you can do to feel better, and take steps to manage your anger.