Do you get angry easily too? Shall we talk about anger management?

Do you suddenly get angry when you bump into someone on the bus, or when you pass a car on the road the wrong way? Do you feel your chest tighten and your face heat up? We all get angry at different times in our lives. It's very normal. But if you can't control this anger, it can have a big impact on your relationships, your job, and even your physical health. So today, let's talk about what this anger is and how to control it.

Simply put, what is anger management?

Anger management is the way we deal with our anger when we feel it. It is also a form of psychotherapy. To be precise, it is part of the talking therapy ``Cognitive Behavioral Therapy''. For this, you can go to counseling alone or in a group.

In this treatment, you work with a psychiatrist or qualified counselor to help you identify your triggers and develop the skills and strategies you need to deal with those feelings in a healthy way. You may learn about:

• What causes anger and how people express it.
• Problem-solving and communication skills.
• Relaxation techniques.

Sometimes, your counselor may recommend that you see another doctor to prescribe medication to manage underlying mental health conditions, such as depression or anxiety.

What kind of feeling is this anger really?

Imagine, when you are trying to park your car, the person next to you has parked his car above the line and has taken your space. That feeling that is in your chest at that moment is anger. That feeling that you feel when someone suddenly cuts you off while walking on the road, that feeling that makes you want to look in the mirror, that feeling that makes you want to say something that comes to your mouth, is anger. The feeling that a small child wants to bite someone's hand when they don't get what they want, the feeling that a young child wants to close the door and stay in their room, all of these are caused by anger.

So what is the reason for this? Anger is an emotional response we have to a situation. It motivates us to make a change. At this time, our body's sympathetic nervous system is activated, preparing us for the 'fight-or-flight response' . This causes a number of changes in the body.

• Heart rate and breathing speed up.
• The body releases stress hormones.
• More blood flow to the muscles.
• Attention is sharpening.

All of this gives us more strength to deal with a danger. But anger is not always related to a physical threat. You can also get angry in social situations, such as when you have a conflict with a friend or family member, when you see injustice in society, when your needs are not met, or when someone makes fun of you.

What happens if you hold onto anger?

If you suppress your anger, it can affect your thoughts and behavior and cause or worsen a number of physical problems. This constant anger is what doctors call chronic anger . Here are some of the health problems that can arise from this condition.

Imagine that in the parking problem mentioned earlier, you were angry, but you calmed down after a minute and drove away. Another person, out of anger, got out of his car and left a piece of paper with some harsh words on it on the other person's car. In both cases, you were angry. But in the first case, you recognized the anger and let it go. In the second case, you spread that anger even further, and you may have kept it in your mind all day.

Who needs anger management?

In fact, learning anger management skills is beneficial for all of us. Especially if you have a mental health condition, these treatments can make a big difference to your quality of life and relationships. This may be especially important for people with the following conditions:

What happens during treatment?

In these treatments, you learn skills that help you understand why you get angry and how you feel when you get angry. Your doctor or counselor may ask you questions like:

• What kind of things make you angry?
• What are you really angry about? Is the intensity of your anger appropriate for the situation?
• Is there another feeling hidden behind your anger, like fear, anxiety, or hurt?
• How does your body feel when you get angry?

Then, together with your therapist, you will develop strategies and skills to manage your anger. These are things you can put into practice as soon as you feel angry.

1. Changing the way you think (Cognitive Restructuring)

This involves changing the way you look at events. Instead of dwelling on the negative, you learn to change your perspective. For example, instead of thinking, "This is the worst thing that has ever happened to me," you learn to think more realistically, such as, "This is bad, and it's fair to feel sad about it, but it's not the end of the world."

2. Communication Skills

You will learn communication techniques that will help you express your anger in a healthy way. You will be taught how to control your reactions and talk about your feelings.

3. Relaxation Techniques

These can help you pause before you react. They can also help you clear your mind by stopping rumination after you've solved a problem. This can include things like meditation, deep breathing exercises, or yoga.

You will practice these new skills during therapy sessions. You will also be encouraged to practice at home. It is important to practice these techniques until you are comfortable with them and can successfully manage anger situations.

What to do in an emergency?

It may feel a little awkward at first to talk about your feelings and past events. But once you build trust with your doctor, talking about these things and opening up your mind is an essential step to improving your daily life.

Anger, anger, anger management, mental health, counseling, therapy