When you're stressed can anger be far behind? Have you ever been angry I mean really angry about something that happened. The car won't start, another project lands on your desk at work, your spouse has to work on Saturday once again and you have to cancel the trip to the beach with the kids. This flash of anger generally means you're dealing with some acute episode that's happening right now. When emotions intensify they feed on one another. It becomes a self fulfilling prophecy. As you think to yourself how angry you are you actually become even more angry. Anger causes both physical symptoms and emotions that are almost always somewhat distorted.
How do you feel when you get angry?
Recognize the physical symptoms of anger
- A tight jaw
- Knot in the pit of your stomach
- Heartburn
- Diarrhea
- Heart palpitations
- Headache
- Shallow breathing
Recognize your anger triggers thought distortions
Blaming - the belief that others are to blame for the situation
Overgeneration - they're never home on Saturday or we always have to cancel our trips. Trigger words are "always," "all," "every."
Magnifying - using words that magnify the situation . They're the worst person I ever met. The situation was unbearable. As you exaggerate the situation it makes you feel worse.
Global labels - labels we put on people including ourselves. This distortion includes "jerk," "selfish pig," "loser."
One way to get control over your emotions is to first recognize you are dealing with situations that triggers your anger sort out the circumstance and figure out specifically what's may be causing the trigger. You can find healthy ways to cope with anger triggers and thought distortions. Coping is anything you do to relieve the unsettling effects of stress.
- Blaming others only makes you feel helpless. Remind yourself that they're probably doing the best that they can.
- Overgeneration revise the term that you use like always, all, every. Use specific and accurate descriptions
- Magnifying - ask yourself is it really that bad. Use very accurate language
- Global be specific and describe the behavior or situation and not the person.
You can best take care of yourself by coping with the situation. What you say or do about the situation will either help you diffuse the situation or cause you to "blow up." Coping give you the power to choose how you react Take back your power and make healthy coping choices a part of your life.
And I'd like to invite you to find even more healthy coping skills.
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