Is Everything Making You Angry?

Feeling frustrated? Can’t tame that temper? Here’s how to get to grips with rage and reap the wellbeing benefits…

- Eva Gizowska

There are many situations that can make your blood boil. A friend lets you down at the last minute, you’re stuck in traffic, a colleague drives you mad, your computer crashes… If you want to safeguard your emotional and physical health, it’s important to learn how to deal with your anger in a healthy way.

A survey by the Mental Health Foundation (mentalhealth.org.uk) has found that more than one in 10 people have trouble controlling their anger. ‘Anger raises your risk of high blood pressure and heart disease,’ says clinical psychologist Dr Helen Nightingale. ‘It triggers the flight or fight response – your heart beats faster, blood pressure goes up and you produce more stress hormones.’ Anger can also lead to depression, anxiety, insomnia and a weakened immune system.

‘It’s normal to feel angry occasionally,’ says Mike Fisher, director of The British Association of Anger Management. ‘But it’s how you express your anger that counts. Being assertive is the healthiest way of communicating feelings and needs. Passive aggression is where you sulk, patronise and use sarcasm and evasion instead of saying how you really feel. Active aggressive behaviour is where you scream, hurl abuse, threaten and intimidate. Such tactics are unhelpful and toxic.’

Anger-busting tactics

1 HUM LIKE A BUMBLEBEE

‘The quickest way to reduce tension and stress when you’re feeling angry is to focus on your breathing,’ explains Sandeep Agarwalla, head of yoga at Ananda in the Himalayas. ‘A simple calming technique is the humming bee breath.’

✣ Sitting comfortably, plug both ears with your index fingers.

✣ Take a slow deep breath.