It usually occurs when we feel that a situation or circumstances are beyond our control, resulting in feelings of hopelessness and frustration. Overwhelmed anger is an uncontrolled type of anger. You can disagree and still gain valuable insight into possible solutions and perspectives to life’s challenges, without belittling others’ experience or damaging your own reputation by being condescending. It’s healthy to gently challenge your own deeply held assumptions by opening up to other people’s perspectives. Management strategy: Commit to exploring the light and shade in different situations, as circumstances are rarely as simple as they seem on the surface. It’s embodied by a sense of nagging and perpetual irritation: the prolonged nature of this type of anger can have profoundly adverse effects on one’s health and wellbeing. If you’re someone who needs to let out frustration physically, consider going for a walk or run.Ĭhronic anger feels like an ongoing and general sense of resentment of other people, a sweeping sense of frustration with certain circumstances, or often anger towards oneself. As you feel your anger rising, remove yourself from the situation if possible and use grounding self-talk (“take it easy, stay cool”) to regain control of your emotions or try a deep breathing technique until you feel yourself physically calm down enough to reconsider what is happening and what options you have of reacting differently. Management strategy: It’s worth noting that emotions, like anger, don’t automatically generate aggression or violence- take time to reflect on what might be the real motivation for you to choose aggression once you’ve felt anger. Rather than avoiding confrontation, internalising anger, or resorting to verbal insults and physical outbursts, you express your anger in ways that create change and get you closer to having your wants and needs met – without causing distress or destruction.Įxpressing anger assertively helps you address what you want, without transgressing other people’s rights and boundaries. If this is your type of anger, you use feelings of frustration or rage as a catalyst for positive change. Clarifying your beliefs about emotions, and your anger pattern type – and learning simple strategies to manage that type of expression – is the key to healthily expressing your emotions to help you get your needs met without violating others.Īssertive anger is a really constructive type of anger expression. See if you can identify the ways you most commonly choose to react in anger and what core beliefs might underpin your view of emotions. It’s how we manage our reactions and behaviours that stem from anger that can be the difference between creating positive change, or perpetually needing to deal with the unwanted consequences of an angry outburst.īelow are the 10 common types of anger expression. Anger is a natural emotion, whereas aggression and violence are outward behaviours that are chosen, which serve to intimidate, belittle, and cause harm to someone else. Anger, however, is different to and not the same as aggression or violence. Feeling angry might be particularly relevant and justified to the times we’re experiencing now- threatening situations (acute and chronic threats), civil and human rights violations, health pandemics, obstructed freedom of movement, loneliness, financial and routine changes- many of us might feel anger as a result of disrespect, confusion, uncertainty or frustration.Īnger is a helpful emotion for action and motivation- if something is not right, feeling anger can make us do something to change the circumstances. Emotions are part and parcel of being human, acting as in-built guides to alert us to our environment and how we should respond within it.Īnger is a healthy emotion to feel everyone has the right to anger depending on their circumstances. Objective of anger (restorative vs punitive)Īnger is neither inherently good nor bad – it’s simply an emotion. The anger reaction (retaliatory vs resistant)Īnger impulsivity (controlled vs uncontrolled) The direction of anger (internal vs external)
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