How To Get Rid Of Anger | Techniques for How to Get Rid of Anger
How To Get Rid Of Anger | Techniques for How to Get Rid of Anger
Knowing how to get rid of your anger is the first step necessary before habitually re-programming your brain.
- Anger increases the production of unhealthy body chemicals and creates imbalance
- Anger increases your risk of developing cardiovascular disease
- Anger has been proven to cause cognitive dysfunction
- Anger shows you have lost control over how you respond to your emotions
How To Get Rid Of Anger: Knowing your reptilian lizard-brain
Anger is an emotion and your emotions are an automatic response by your amygdala to external stimuli. Your amygdala is the part of your brain that’s responsible for identifying threats to your safety and well-being and sends out an alarm A change of mind often leads to a change of heart.when threats are detected. This alarm causes you to react automatically to the threat your amygdala perceives and to take action to protect yourself from this perceived danger. Your amygdala is so quick and effective at warning you against danger that it makes your react before the logical part of your brain, the cortex, has had time to think and judge what to do next.
In other words, your brain is wired in such a way as to influence how you react to something before you have had the time to analyse the consequences of your actions.
Anger is one of the emotions that you are automatically primed to react to by your amygdala, or your prehistoric ‘Lizard Brain’ as it is also commonly known. Anger is a normal and natural reptilian-like safety mechanism within your human brain, which means that learning how to get rid of anger is a skill that has to be learned, instead of a natural trait you are born knowing how to do instinctively.
How your Body Changes When you Become Angry
Like any of your other emotions, anger is experienced in your physical body as well as your mind and there are a number of complex biological and physiological processes that occur when you become angry. When you get angry:
- Your muscles tense up.
- Your brain releases neurotransmitters called catecholamines, which cause you to experience a massive burst of energy that can last for several minutes. It’s this burst of energy that causes you to react to perceived danger.
- Your heart rate greatly accelerates, as too does you blood pressure and rate of breathing.
- Your face goes flush because blood flow to your limbs and outer extremities increases in preparation for physical action.
- Your attention span narrows and becomes fixated upon the target of your anger, causing you to lose awareness of everything else.
- Your brain releases more chemical neurotransmitters, such as adrenaline and nor-adrenaline, which trigger a state of arousal, preparing you to fight.
One of the other problems with anger is the length of time it takes the body to return to normal after the experience. When the target of your anger is no longer within the focus of your mind and your amygdala perceives no immediate threat to your safety, your mind and body will start to return to a normal state of calmness.
However after experiencing an angry outburst, the adrenaline caused arousal that occurs during it takes a very long time to return to normal. It can be many hours and sometimes even days before your mind and body has returned to normal after an angry outburst and in this time you are continually damaging your health.
Not only that, but your anger threshold lowers during this period, which makes it very easy for you to again get angry, however this time at things that would normally not bother you.
The Negative Health Effects of Experiencing High and Frequent Anger
While the previous are the direct physiological changes our body goes through when we experience anger, your heart health is at serious risk through frequent exposure to the physiological changes caused by that anger. Those risks include:
- A significant increase in your risk of developing heart disease. “You’re talking about people who seem to experience high levels of anger very frequently,” says Laura Kubzansky, PhD, MPH, an associate professor at the Harvard School of Public Health.
- “Anger causes wear and tear on the heart and cardiovascular system. Frequent anger may speed up the process of atherosclerosis, in which fatty plaques build up in arteries.” Jerry Kiffer, MA, Heart-brain researcher.
- Stress hormones, including adrenaline and cortisol, are released into your body when you experience anger, which causes detrimental effects upon your overall health too. Frequently having high levels of cortisol in your body can, over time, weaken your immune system, disrupt sleep, decrease bone density, imbalance body sugar levels, dampen thyroid function, impair cognitive function, decrease muscle mass, elevate blood pressure, slow wound healing, increase stomach fat and bad cholesterol.
Why Anger Means you Have Lost Control Over Yourself
I assume you would agree that nobody would wish upon themselves any of the previous negative health effects associated with experiencing high and frequent emotions of anger. Expressing your anger is like pouring boiling water onto a fly that has landed on your hand. Whether you hit the fly or not, you get seriously burned yourself. So try to keep this in mind as you deal with gaining control over your anger and yourself.
To stop your emotions raging out of control and having your entire being at the mercy of your amygdala, the prefrontal cortex of your brain, which is just behind your forehead, can help to keep your emotions in proportion. While your amygdala handles emotions, your prefrontal cortex handles judgement and how you respond to those emotions.
The left prefrontal cortex has the ability to shut off your emotions and it’s purpose is to keep you under control. Establishing control over your anger therefore means learning how to help your prefrontal cortex get the upper hand over your amygdala so you can stop automatically reacting to your anger and start learning how to respond to it with mindful control.
To make it very clear, when you are venting your anger, you are likely reacting to your amygdala, which means you’re running on autopilot. Unless of course you are choosing to damage your mind, body and health by willfully venting your anger by choice? Food for thought i feel and something you should keep in mind.
How to Get Rid of Anger by Being Mindfully Responsive Rather Than Automatically Reactive
So how do you learn to stop automatically reacting to your anger? If you remember from earlier, anger is an automatic emotional reaction created by your amygdala. Your amygdala creates this automatic reaction when it ‘perceives’ a danger or threat to your safety. Notice the key word here, perceives. Your key to dealing with anger is to change your perception using your conscious awareness.
If you change your perception, you then change what your amygdala perceives as being a danger or threat to your safety.
To be free from anger, you have to start interacting directly with your thoughts and emotions as though they are a separate entity from yourself. Your thoughts and emotions are not you. They are not part of the being that makes you what you are. Both your thoughts and emotions are tools to help you understand yourself and the environment you find yourself in. They are tools to help send you in the right direction, however if you don’t find a direction from their influences, then how and from where will you know to take your next step?
Being free from anger is learning to detach from the expectations you place over other people. If you attach yourself to the belief that other people should act and behave in accordance with your wishes, then not only are you being controlling, but you are setting yourself up for disappointment.
No matter what negative emotion we experience, we experience them because people or the situation do not live up to our expectations. Get rid of your expectations and you remove a significant catalyst for getting angry in the first place.
Your thoughts and emotions are there to tell you something about yourself and to give you an insight into your own thoughts and behaviours. Interacting with those thoughts and emotions by trying to understand what they are trying to tell you will in time help you come to an understanding about why you experienced those thoughts and emotions in the first place. Anger towards anyone or anything destroys the one who is venting it. Keep this in mind and know that by simply reading this article, you are changing your perception of your thoughts and emotions which in turn effect how you respond to them.
What you Can Do to Change your Perception and How to Get Rid of Anger
Start habitually programming yourself now with the following intentions
- Stop judging other people.
- Stop creating and imposing your expectations upon other people, situations and yourself.
- Stop demanding that people act and speak how you want them to.
- Learn to start observing other people and situations before choosing how to thoughtfully respond to them.
When someone gets angry at you, know that they are not actually angry at YOU. They are angry at their own conceptual expectations they have placed upon you. To put it simply, they are angry because your behaviour has not met their expectation of you and this makes them feel as though they are losing control. So they react with anger in an effort to take control over you, the situation and ultimately, themselves.
Next time you feel angry in a situation ask yourself the following
- What is it inside this person that makes them feel the need to get angry? (If someone gets angry with you, ask yourself what might be making them feel angry)
- Will I accomplish anything by getting angry at other people, even if they are responsible for the problem? (You can’t combat negativity with more negativity. You must balance the equation with a positive response)
- Is the cause of my anger really worth damaging my mind, body and health over, by choosing to react to my anger? (Your future health will be impacted by your anger, but will the cause of your anger still matter to you in a years time?)
- Will acting angry show that I care in this situation? (Acting angry is not the same as showing that you care)
- If I am still angry about this tomorrow, why don’t I deal with it then and just cool off for now? (Delaying your reaction to anger gives you the opportunity to evaluate your response)
Changing your perception takes time so don’t expect instant results over night. The human brain is programmed through habit, so if you want to create change, you have to first create habit and that takes time. By continuing with the previous new habits, you will in time re-program your prefrontal cortex to develop an upper hand over your reactive amygdala and learn how to respond to any situation without acting on autopilot.
There is another technique you can make use of to help re-program your mind. The NLP (Neuro Linguistic Programming) technique known as the ‘Fast Phobia Cure’, is a technique used to re-program the amygdala and it is very effective, not to mention fast acting.
Phobias, much like reacting automatically to anger, originate from the amygdala. Have a read of the technique yourself, get creative and change it appropriately to alter your automatic reaction to anger. NLP is the first mind control science I used on myself in my teenage years and the techniques are very powerful when performed correctly.
Take a situation that usually makes you angry, use the technique to alter what triggers your anger and re-program your amygdala now. Take charge and learn how to get rid of anger once and for all with the FAST PHOBIA CURE TECHNIQUE.
Learn How to Get Rid of Anger with Mental Training
You may also find Earthing and Grounding helps balance you mentally and emotionally, Anchoring NLP helps you create new healthy triggers within your mind, and Reiki can help to channel negative energies you may be holding onto our from your heart and away from you for good.