What Can I Do With All This Pent-Up Anger?

According to Merriam-Webster, anger is defined as a deep feeling of irritation and typically of animosity. You may feel anger when something distressing, wrong, or unfair happens. Anger triggers may be different for everyone. However, certain things can trigger anger in just about anyone such as threats, injustice, harassment, bullying, and being hurt emotionally.

Anger is a natural feeling

Because anger is a normal emotion, you may not be able to eliminate it completely. Anger can be a healthy response to certain stimuli if you know how to handle it without letting it rule your life. There may be ways to deal with your feelings of anger using some anger management techniques. 

Different types of anger

There are different types of anger. While anger may be a natural emotion that everyone feels, it is often expressed in different ways. Some of the most common types of pent-up anger include aggressive, passive, self-inflicted, chronic, judgmental, and volatile anger.

Aggressive anger

Aggressive pent-up anger can be a dangerous type of anger. It can spring up out of nowhere and startle you and everyone around you. This type of anger may begin with something small and continue to build until you finally get mad enough that you explode. When this happens, you may have physical reactions such as headaches, chest pain, dizziness, nausea, rapid heartbeat, and trembling. Some individuals who experience aggressive pent up anger may also have violent responses like throwing things, screaming at people, and possibly even hurting someone.

Passive anger

Many people try to hold in their pent-up anger because they do not like drama or confrontation. They may ignore those feelings of anger but may be seen pouting or sulking while trying to pretend that everything is fine. The problem with this is that pent-up anger may persist and eventually, find its way out. In this case, it can sneak out as sarcasm, ignoring others, and even being hostile. A therapist can help you learn anger management exercises that can help you to release pent-up anger in healthy ways.

Self-inflicted anger

When you direct your pent-up anger at yourself instead of others, this is known as self-inflicted anger. Those with this type of anger may unconsciously harm themselves. They may develop eating disorders such as anorexia or bulimia, for instance. Others may turn to alcohol or drugs. Even if they are angry about something that someone else did, they may find a way to blame it on themselves.

Chronic anger

Those who seem like they are angry all the time or just downright mean may be suffering from chronic anger. They might appear mad at the world and do not even need a reason to get angry.  If you were to ask them what they were mad about, they may not be able to give you a reason. Chronic anger can be managed, though. 

Judgmental anger

Someone who is constantly putting others down or belittling them may have a case of judgmental anger. They may experience anger just like everyone else but handle it differently. Shaming loved ones or whoever else happens to be around is one way they express their anger. They may feel no remorse for being judgmental since they think negatively of everyone but themselves. Finding the primary source of this anger can help them better manage it.

Volatile anger

This is a dangerous type of pent-up anger that can become problematic. Someone with volatile anger may be a danger to be around. It might not take much to set them off, and when this happens, they might hurt others, either physically or verbally. The source of volatile anger may be a mystery, even to the person experiencing it. 

What is wrong with pent-up anger?

When you do not express your anger, it can cause pent-up anger. In fact, passive anger and volatile anger are similar to pent-up anger and can cause physical and mental health issues. This is because when you’re angry, your body releases certain hormones in your body called stress hormones.

Stress hormones

When you get angry, your body releases certain hormones such as cortisol, noradrenaline, and adrenaline. Cortisol increases your glucose rates (blood sugar), alters the immune system, and suppresses growth, reproductive, and digestive function. Adrenaline may increase your heart rate, raise your blood pressure, and put a strain on your cardiovascular system. Noradrenaline (also known as norepinephrine) transmits the hormones in the central and peripheral nervous systems.

Too much of a good thing 

Your body releases these hormones to help you cope with whatever is causing the stress or anger. When you do not express or manage your anger, the hormones have no way to know when to slow down. In this case, they can cause:

• Concentration and memory loss

• Weight gain

• Insomnia

• Heart disease

• Headache

• Digestive issues

• Depression

• Anxiety

How you can relieve that pent up anger

You may not be able to completely get rid of anger. Thus, it may be a good idea to learn how to handle it when it happens. It’s not advisable to keep holding it in since doing so can cause harm to your body as well as your mind. It could also cause you to explode when you least expect it, which can cause problems. For example, you may think you are fine, and then one day while you are at work, someone may say something that sets you off, and you go into a rage. This can cost you your job and even your freedom. Rather than having that happen, it may be helpful to find healthier ways to let that anger out.

Laugh it off

Laughter as a remedy to anger may not work for everyone right away. But if you concentrate on it, you may be able to find humor in virtually any situation. When you smile or laugh, it can automatically calm those hormones that come rushing in when you get angry. Consider learning to laugh about things you cannot control, and you may be a calmer, happier person.

Exercise

Exercise can activate other hormones to counteract the stress hormones incited by your anger.  You could go for a walk, do some aerobics, go on a bike ride, or run. When you do any physical activity, your body releases feel-good hormones like endorphins. These can have an immensely calming effect. If you are not the type to get out and do anything too physical, try yoga. This type of mindful body movement can be just as good for releasing that pent-up anger.

Deep breathing

There are many types of breathing techniques that can help you release anger. You may want to start by counting to 10. Try taking in deep breaths and letting them out slowly. As with meditation, concentrate on taking in each breath and feel your body relax as you breathe out. This can lower your heart rate and your blood pressure, making you feel calmer and more relaxed. 

Group support

Talking to others about your anger can also be helpful. It may make it easier to know that others in the group are experiencing similar issues. Listening to others talk about their anger can help you better understand your own feelings. Likewise, hearing what works for others can help you devise solutions for your own anger management problems. 

Write it down

Journaling can be one of the most effective ways to get a handle on your feelings. Whether you are sad, angry, or anxious, writing things down can help put them in perspective. The simple process of putting your anger into words and writing them down may help you express it in a healthy way. This technique may be especially beneficial when you are angry about something, but you are not sure why. 

Talk about it

Talking to a friend or loved one about your anger issues can also help. Some people may feel too embarrassed to talk to someone they know about their personal issues, but others may find it helpful. When it comes to family, you may discover that your relatives also experience anger management issues, since these can run in the family. Whether it is a learned response or a hereditary condition, finding that you are not alone can be reassuring.

Talk to someone else

If you do not want to burden your loved ones or do not feel comfortable telling them your problems, you can talk to a counselor or therapist about your anger. Of course, it may not be feasible to meet with a therapist in-person. You could be hesitant to visit a therapist’s office for fear of being judged, for example. Online settings for anger management may be a better option. Many people report feeling more at ease discussing their mental health challenges like anger issues via videoconferencing or other remote method of communication. Online counseling may also be more convenient since it can be accessed from home or anywhere you have an internet connection. 

Many studies spanning decades have demonstrated the effectiveness of web-based counseling. A recent study demonstrated that therapy delivered online can be beneficial in alleviating challenges related to anger management. 

The licensed mental health professionals at Regain are available to help you 24 hours a day, seven days a week. You can contact them through chat, text, or instant messaging with your phone or other mobile devices. They will typically answer within an hour or less.

Takeaway

Unmanaged anger can disrupt your life in various ways. Not only can it destroy relationships and cause legal problems, but it can also damage your physical and mental health. Learning to control your anger before it controls you is possible, though. Begin your journey to emotional stability with Regain.