Mental Health: Anger management… a key to mental wellbeing

By Chido Rwafa-madzvamutse | Mar. 17, 2024

Anger decreases our quality of life; you cannot thrive in life if you are battling anger most of the time.

As discussed in previous articles, mental health is defined as a state of well-being in which an individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a meaningful contribution to their community.

Anger is an intense emotional response often to a threatening, frustrating or provoking situation.

While anger is normal and can happen to all of us, when our anger is uncontrollable, chronic or destructive, this may affect our ability to function and to thrive in life.

Consider the following:

Are you often irritated even by minor issues?
Do you feel tense and upset most of the time?
Have you destroyed some relationships due to anger?
Do you sometimes feel your anger is difficult to control?
Have you resorted to physical violence towards someone to deal with an issue?
Have you destroyed property in a fit of rage?
Have you acted in anger and eventually regretted your rash behaviour?
Do you become hostile and stubborn when you don’t get your way?
Do you use silent treatment to punish those who cross your path?

What are the mental and physical health effects of anger?

Anger outbursts can result in raised blood pressure and heart rates.

Chronic anger can worsen gastritis and irritable bowel disease. Anger can result in muscle tension, muscle pain and fatigue. Anger can affect how we sleep.

Anger decreases our quality of life; you cannot thrive in life if you are battling anger most of the time.

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Anger can lead to increased risk of anxiety disorders, depression and self-medication with alcohol or other substances. Anger can also our support system and alienate us from those who care about us; it is hard to hug a cactus.

Mental health problems linked to anger

Depression can cause irritability and social isolation and alienation
Anxiety can cause irritability and a short temper
Psychological trauma can result in irritability and outbursts of anger
Alcohol and substance use can result in aggression during intoxication or withdrawal

Anger management skills for better mental health

Be emotionally aware and find healthy ways to express difficult emptions without resorting to aggression towards others.

Anger outbursts can sometimes be the result of bottled-up emotions and mismanaged emotions.

Learn to respond rather than react when triggered
Learn to self-soothe when triggered rather than expecting others to soothe us when we are upset
Forgive yourself for mistakes made and make peace with yourself, sometimes anger is a result of our own disappointment with ourselves
Forgive others, forgiveness can pave the way to letting go of pent-up anger and frustration
Get help for mental health challenges that may be causing or worsening your anger

If you think that you or someone that you know maybe struggling with a mental health problem linked to anger, please contact your nearest health care provider and get help.