WHY ANGER IS BAD FOR YOUR HEALTH

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Christmas is the season to be jolly – but it’s also the time of year when tempers start to fray.

And while there’s nothing wrong with letting off a bit of steam now and again, it’s when your anger starts to get the better of you that you need to take a step back.

Mild irritation is par for the course while battling the throng of Christmas shoppers or preparing the turkey, but some people find they become angry frequently and inappropriately or are unable to control their actions once the rage starts to rise.

Not only can this sort of anger affect your relationships and work, lead to physical fights and cloud your better judgement, but it can have a serious impact on your health.

When you get angry, your body releases stress hormones such as cortisol and adrenaline – and when your body has to cope with large amounts of the stuff, it can increase blood pressure and lead to a whole host of problems.

Everything from headaches to back pain, higher levels of cholesterol, insomnia, skin conditions such as eczema, and even heart attack and stroke can be made more likely by uncontrolled anger. And pent-up fury can lead to psychological conditions such as depression, eating disorders, self-harm and drug or alcohol abuse.

Nor is anger a minority problem: a recent survey for the Mental Health Foundation found 28 per cent of adults said they worry about how angry they sometimes feel, while 32 per cent have a friend or relative who has problems dealing with anger.

So with the festive season around the corner and all the pressures that brings - financial issues, family problems, anxiety over creating the ‘perfect’ holiday or just plain old fury at the high price of goods and interminable queues – how can you stay on top of your rage and keep a cool Yule?

For National Anger Awareness Week (December 1-7) we bring you a handy help guide for how to stay peaceful this Crimbo. As clinical psychologist Isabel Clarke says: “Everyone has a physical reaction to anger. Be aware of what your body is telling you, and take steps to calm yourself down.”

Recognise your anger signs

As your anger builds you’ll feel your heart rate quicken and you’ll breathe faster; you might also notice tension in your shoulders or your fists clench. “If you notice these signs, get out of the situation if you’ve got a history of losing control,” cautions Ms Clarke.

Count to...

Ten or, even better, says the British Association of Anger Management (BAAM), count from 20 backwards. Alternatively, count to seven taking a deep breath in and then from seven to 11 breathing out slowly. This gives you time to cool down so you can avoid lashing out, verbally or otherwise.

Exercise

Sorry, it’s that old chestnut again – regular exercise really is a wonder worker. In the long term it can help keep stress levels low. Go for swimming, pilates, yoga or walking or jogging in the fresh air.

Don’t turn to drink

It may be tempting to reach for the goblet of Chablis when you’re fuming over a spat at work, but alcohol and drugs can make anger problems even worse. Instead, take time out for a long bath with some soothing music and have an early night.

Talk about it?

Discussing your feelings with a friend can give your emotions a safe airing and help you get a different perspective on the situation.

Diaphragmatic breathing

Diaphragmatic breathing focuses on the contraction and release of your diaphragm muscle, which separates your chest from your abdomen. When you breathe in, you fully inflate your lungs. This can help you to unwind. So...

• Sit or lie comfortably and loosen your clothing
• Put one hand on your chest and one on your stomach
• Breathe in through your nose and slowly count to three in your head
• As you breathe in, feel your stomach – not your chest - inflate with your hand
• Slowly breathe out through pursed lips and count to six
• Repeat two more times

Look at the way you think?

Let go of unhelpful ways of thinking. Thoughts such as ‘it’s not fair’ can only fuel your anger and keep you focused on what’s winding you up. Make an effort to let these thoughts go, and it will be easier to calm down.

Similarly, stop using phrases that perpetuate your anger and get the issues out of proportion, such as ‘you always do that’; ‘you never listen to me; ‘you should/shouldn’t do x’. They will only fuel your own sense of fury and create a stronger reaction in the person you are upset with – making the situation ten times worse. And remember: it’s OK for others to have a different opinion from you. Opinions aren’t facts.

Don’t resort to rudeness

If you find yourself stuck in a situation with someone who winds you up, don’t resort to being rude – it will only increase your sense of stress. Instead, defuse the situation and rise above it by staying polite and respectful.

Listen

Even if you disagree forcefully with what the other person is saying, learn to listen and show you understand their point of view even if you don’t agree with it. Speak at a normal volume: don’t shout, don’t argue - discuss.

Culled form  yahoo.com   Wed 30 Nov, 2011 03:00 pm GMT