Ο anger, that emotion we all know, always plays a central role in the human experience. It is an emotion that can spark out of nowhere, energise us, protect us or even terrify us. However, anger is not simply a past memory or a temporary emotional reaction. It is a complex and multifaceted emotion that is worth exploring more deeply.
In this article, we will examine the topic of anger in all its complexity. We will shed light on the biology of anger, looking at how hormones are secreted and the physical reactions that accompany this emotion. We will uncover anger's relationship to how emotionally safe a person feels, as well as the role of the “secondary emotion” that anger often assumes.
Next, we will look at 10 truths and 10 myths surrounding anger, as well as practical steps for effectively managing this important emotion. Our journey into the world of anger highlights aspects that affect our daily lives and relationships.
My aim is to uncover the truth and meaning behind anger, as well as to embrace a mindset regarding its management. Let us begin our journey into the world of anger.
The biology of anger in 4 steps
Step 1
It all starts with the external environment (events) or internal environment (thoughts, feelings). For example, someone—significant or not, known or unknown—criticises us, disappoints us, judges us harshly, frightens us, or in other words crosses our boundaries or deprives us of something. Furthermore, our inner voice (internal environment) terrorises us, criticises us, sets unattainable expectations for us, and so we become disappointed that we cannot reach the impossible.
Step 2
Without us realising it, the amygdala (an almond-shaped region of the brain!) is activated and, if it deems it necessary (according to our previous experiences), activates the hypothalamus, which in turn activates the pituitary gland! The amygdala is a small complex of nerve nuclei located in the brain. It plays a significant role in regulating emotions, learning and memory, as well as in dealing with threatening and stressful situations.
When a threatening stimulus is recognised by the sensory systems (such as vision or hearing), information is sent to the amygdala. There, the amygdala assesses the threatening situation and activates the body's automatic response mechanism.
Step 3
The pituitary gland secretes corticotropin-releasing hormone (CRH) and as a result the adrenal glands are activated, which secrete adrenocorticotropic hormone (ACTH).
Step 4
The end product is an increase in the circulation of cortisol, adrenaline and noradrenaline in the blood. Blood pressure, heart rate and glucose levels all increase. If this hormone “cocktail” frequently courses through the blood, anger affects the body system by system as follows:
EFFECTS OF ANGER ON CARDIOVASCULAR HEALTH
▪️Heartbeat – Increases
▪️Blood pressure – Increases
▪️Arterial tension – Increases
▪️Blood glucose level – Increases
▪️Blood fatty acid level – Increases
EFFECTS OF ANGER ON THE IMMUNE SYSTEM
▪️Thyroid function – Decreases
▪️Number of Natural Killer Cells – Decreases
▪️Number of virus-infected cells – Increases
EFFECTS OF ANGER ON THE DIGESTIVE SYSTEM
▪️Blood flow – Decreases
▪️Metabolism – Decreases
▪️Dry mouth – Increases
EFFECTS OF ANGER ON BONE HEALTH
▪️Bone Density – Decreases
EFFECTS OF ANGER ON EYE HEALTH
▪️Intraocular pressure – Increases
▪️Visual acuity – Decreases
Research studying the dynamic correlation of emotions and cognitive ability with physical response shows how anger changes physiology, neural activity, and behaviour, influencing our decision on how we will perceive specific words from our environment and which words we will use to communicate verbally with others. Therefore, anger affects both the way we think and the way we communicate.
The purpose of all the above is not to upset you, but to give you a complete picture of what happens inside you when you experience anger; after all, I connect with you in order to enrich your perspectives and give you more choices in your daily life.
Anger and its relationship with the sense of security
Anger is a very complex emotion that can significantly affect the sense of security and the relationship between people. When someone feels anger, this may indicate a less secure emotional base.
The core lies in how one interprets the actions and intentions of others. Specifically, the interpretation usually has to do with the self. That is, what we call: “taking it personally”. But what does taking it personally mean? Very simply, we can describe it as an identification of one's personality with the other person's opinion. If someone calls you stupid, then anger, to some extent, means that you accept the belittlement and allow it to hurt you. It is an arrow that hit its target! But what happens when the target moves and is not where the archer expected? Might the arrow fall to the ground? Or will it hit someone else? (very likely in human relationships). If, therefore, another person's opinion (e.g. “you are stupid”) is identified within you with your personality, then yes, you will feel greatly threatened and you will get angry! Opinions and comments everyone has about everyone, just like they have a nose. Why should another person's opinion make you angry then, and not their nose as well? That is theirs too!
This "why" is what I invite you to examine within yourself, to ponder and consider carefully when and who made you specifically identify your personality with what makes you angry. In psychotherapy, clients very often discover that they frequently heard from their parents, or other significant people in their lives at the time, that they were stupid—that is, an identification of personality with a trait or behaviour. After all, it is one thing to hear for years that you do certain things wrong, and quite another to hear that you are the mistake!
Please note that the above pertain to everyone's therapeutic journey and are by no means intended to deactivate your anger. Anger is a completely normal emotion that reminds us when our emotional or physical boundaries have been violated. It is there, and we want it by our side as a guardian of our integrity and values. At the same time, however, it can also be a very important tool for self-awareness, rather than leaving its messages meaningless while our body stews in stress hormones. The more we fail to recognise it and grasp its message in order to take action, the more it will accumulate within us and sabotage our relationships and well-being.
Also, beneath anger there may lurk much more sensitive emotions such as, for example, sadness. If a person has never experienced safety within a relationship so that they could express their pain without criticism or invalidation, then it is very likely that something which awakens this pain will stir up within them a massive fear that if they express it they will be left all alone just like back then... Thus, anger comes to protect this sensitive and wounded emotion. This is the concept of secondary anger that you may have heard of. Let us ask ourselves right now, what might be found beneath the anger? Might you be feeling hurt beneath the anger?;
10 Truths and 10 Myths about Anger:
In this section, we will examine 10 true statements and 10 common myths about anger. These beliefs often influence the way we deal with anger, both personally and socially.
Truths:
- anger is a normal emotion: Anger is part of the human experience and can have positive aspects.
- Anger can be healthy: When properly managed, anger can lead to action and change.
- Anger can release stress: Sometimes, venting anger can relieve physical and mental tension.
- Anger can enhance communication: When expressed healthily, anger can help foster better understanding between people.
- Anger is not always lasting: Usually, anger is temporary and subsides after a period of time.
- Anger can drive action for change: When dealt with appropriately, anger can encourage action to correct injustices and improve situations.
- Anger can be important for protecting personal terms: Anger can boost self-esteem and help maintain a person's terms and boundaries.
- Anger can be important for releasing grief: In cases where there is grief or loss, anger can be a natural way to express that emotion.
- Anger is not always harmful: It depends on how you handle your anger and how it affects your relationships. It is pent-up, unexpressed, unprocessed anger that turns into aggression.
- Anger can highlight priorities: It can help you identify your priorities and act accordingly
Myths:
- Anger is always bad: Anger is not necessarily bad and can be managed in many ways.
- Anger is a negative emotion: Anger is simply an emotion, and it can have positive aspects. There are no positive and negative emotions, but rather pleasant and unpleasant ones according to the feeling they create for us. All emotions have a positive message to give us.
- Anger should be kept secret: It is important to express your anger in a healthy way and communicate with others.
- Anger always leads to confrontation: Anger can also lead to understanding and change.
- Anger is weak or makes me feel weak: Anger is a powerful emotion that can boost self-confidence.
- Anger is always unjustified: There is always room to understand anger and give it meaning. Anger is justified and necessary.
- Anger is always harmful to relationships: Anger can help foster better understanding between people.
- Anger is always avoidable: Anger is a part of human nature and it is not always possible to avoid it.
- Anger is always negative for your health: Anger management can improve psycho-somatic health. Unexpressed and accumulated subconscious emotions can be detrimental to your health.
- Anger always leads relationships to a dead end: With the right approach and processing, anger is a source and often the starting point of authentic communication.
Anger management: Steps for effective processing
Anger is an emotion we all experience, but the way we manage it can significantly impact our psychological and physical well-being. While reacting to a trigger can be spontaneous, effective anger management requires awareness and practice. Here are a few steps to gain more control over your anger and use it in a healthy way:
1. Recognising anger: The first step towards managing anger is recognising it. You need to be able to acknowledge that you are feeling angry and accept it as a normal emotion.
2. Self-control and psychological self-management: One way to deal with anger is through self-control. This means training yourself to react calmly instead of exploding. Breathing techniques, yoga and meditation are some of the methods that can help. Very often it is necessary to take some distance from the event so that your heart rate drops, and once you have brought order to your inner self, you might then return to discuss it.
3. Giving meaning to anger and searching for the causes: Try to understand what it is that made you angry. It is important to look for the roots of your anger, as this can help you deal with it effectively. Remember what we saw above:
4. Self-control for effective management: When you recognize your anger and understand what triggers it, you can develop strategies to manage it. This may involve communicating with others, seeking solutions or using psychological tools.
Managing anger is a process that requires practice and self-awareness. As you examine your anger and apply these steps, you will be able to manage it increasingly effectively and use it for your own benefit and the benefit of others.
Reading this article is just the beginning. In a society where anger is often suppressed or expressed unconsciously, I urge you to dedicate time to yourself. Examine your anger, its sources and how it affects your sense of security. Gradually learn to recognise your emotions, manage them wisely and communicate with yourself and others. Furthermore, I invite you to further research and analysis on the topic of anger, as understanding it is a step towards psychological wellbeing and better communication with ourselves and others. Respect for your feelings and those of others is the foundation for a healthier, emotionally richer life.
source:
Sarah N. Garfinkel, Emma Zorab, Nakulan Navaratnam, Miriam Engels, Núria Mallorquí-Bagué, Ludovico Minati, Nicholas G. Dowell, Jos F. Brosschot, Julian F. Thayer, Hugo D. Critchley, Anger in brain and body: the neural and physiological perturbation of decision-making by emotion, Social Cognitive and Affective Neuroscience, Volume 11, Issue 1, January 2016, Pages 150–158, https://doi.org/10.1093/scan/nsv099
More about the emotion of anger:
The journeys of anger (part one) (parents: the “Good Child” training guide)
The journeys of anger (part two) (parents: the “Good child” training guide)
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