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Dealing With Anger

Men's Health, Women's Health | January 9, 2019 | Author: Naturopath

men, women's health

Dealing With Anger

Turn that frown upside down is a common phrase we love to address to our kids when they are looking grumpy or getting cross. Anger is a normal emotional response, but it is how and when we use it that can be a problem. There are a number of reasons why people show anger that can be psychological or physiological, but the problem is that uncontrolled anger can have a serious effect on our health and the relationships we have with others. No matter what the cause, being able to control anger is important.

Common reasons for Anger

Common reasons for AngerBad memories of past injustices, work frustrations, over-commitments, financial problems, hormonal, mood or other psychological disorders could cause emotions of anger. The frustations of life. A lack of sleep, digestive problems, pain like that experienced from arthritis, irritatiing skin conditions like eczema and malnourishment could mean the ability to cope with normal circumstances is reduced.

A drop in blood sugar from not eating well can cause stress on our body and effect our ability to react in a reasonable way. For example; the child that comes home from school and has not eaten their lunch will often be angry from lack of food.
A lack of sleep can mean we don't cope so well  and visa-verca, being angry/stressed/frustrated can interfer with sleep.

Health Concerns

High blood pressure, hypertension, Irritable bowel syndrom and depression are medical concerns connected to being angry.

Expressing anger 

Anger is a natural response to a threat. Being angry is empowering, giving us the ability to fight. When you get angry your blood pressure rises, your heart beat increases and your energy hormones, adrenaline and noradrenaline increase. You express anger by being aggressive, and whilst this might seem quite reasonable in certain situations, it is not necessarily right for all situations. Being able to express your anger in an assertive rather than aggressive manner is the healthies way. This means being able to deal with situations that may be causing frustations in a way that is respectful to yourself and to others. 

Being cynicle, critical or hostile are also signs of anger not being expressed in a healthy manner. It is not healthy to express anger inopropriately, just as much it is not good to repress your anger, holding it in, but being negative to life happenings and people around you.

CALM DOWNLearning to Calm Down

Calming yourself down by internal conversation, adjusting your breathing and walking away is the healthies opton when you feel angry about something or toward someone. This may take pratice and will power. 

Avoid being reactive.

Instead, think about respectful ways of discussing what is annoying you.

Making Changes

Pealing back the onion to address the different layers of life that are contributing to anger issues, learning how to cope, or changing a lifetime habit of responding in anger may take time. Working long hours and job frustrations can be hard to change and family needs can not always be pushed aside.

The bottom line is….

Anger is not a solution

Taking some steps to change angry, negative and frustrated emotions might not be as hard as you think and in no time can put you on the road to feeling better about yourself and others feeling better towards you.  Remember nobody wants to be around a grumpy, negative and reactive person.

Have a chat. Talk to a professional if you are unsure how to deal with your emotions. But also talk to the ones you love. Talking to those that care about you not only lets you talk out your frustrations but also theirs. This allows you to become more aware of the effect you are having on them when you show your anger and negativity, but they will also appreciate you are making an effort.

Are you eating well? Take time to address your diet. Food is your fuel and good food regular eating and taking time to sit and enjoy your meal (yes even at work) gives you the energy and nutrients to deal with the day. Your car wont work with out fuel and neither will you. Your car wont work well with poor quality fuel, and neither will you.

No time for breaky? try a healthy shake or health bar with nuts and seeds. Use fruit, nuts or yoghurt for a quick bite. Pack leftovers from last nights dinner for lunch are just some ideas. Take time to think about what you will need for your day to be organised. Eat plenty of fresh, natural foods in your diet and drink plenty of water. Include a multivitamin to help you get started if your diet has been poor.

Expressing angerĀ Get a good night sleep. Often easier said than done I know, but by starting some good bedtime hygiene can get those zzzzz happening. This includes going to bed at a reasonable time, no TV or gadgets in the bedroom, no stimulating substances before bed (tea, coffee) and even some foods such as sausages and spices. 

If you have a chronic or acute sleep issue try some herbal medicine to help reduce your anxiety and re establish good sleep patterns. 

Herbs that help with sleep include: Lemon balm, valerian, passionflower, camomile, hops and kava.
Click Here For Article on Sleep

Get some exercise. Focusing your frustration on an energy release such as physical activity, can not only help your mind, but also your body. If you are too tired to get moving try some vitamin B or a multivitamin. Herbs that help include: withania, rhodiola, Siberian ginseng, panax ginseng and Korean ginseng.
Click Here For Article

Tension. A tension headache can be helped with magnesium. Magnesium is a mineral and a great muscle relaxant. It is very beneficial in helping to support the stress responses. It can be taken as a supplement or applied topically to areas of tension. Try bathing regularly with magnesium flakes to help with relaxation and also promote a better night sleep. If I was to pick one nutrient to take for emotional health, it would be magnesium. Herbal medicine can help bring down those feelings of anxiety, stress and anger include: passionflower, camomile and ginseng.
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Expressing angerĀ Take time out to do the things you love. The pressure of doing what’s needed for everybody else can often mean you miss out on what you enjoy doing.

Pain and Inflammation. If you are suffering with pain it is important to identify the cause (don’t just ignore it and hope it will go away). Curcumin is a nutrient from the turmeric spice which can help with inflammation and pain, such as joint pain or headache.

Summary

  • Balance family, work and recreational time
  • Eat regularly, mindfully and healthily
  • Get a good night sleep
  • Talk to someone
  • Health check
  • Think happy thoughts

Getting a good night sleep, taking time out for play, exercise away the tensions of the day, eat a nutritious, balanced diet, take a multivitamin, magnesium and herbs for stress and anxiety can help you to be proactive instead of reactive.

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References

https://www.apa.org/topics/anger/control.aspx

https://www.healthline.com/health/why-am-i-so-angry#symptoms

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-20045434

https://www.psychology.org.au/for-the-public/Psychology-topics/Managing-your-anger

Fisher, Carole; 2009, MATERIA MEDICA OF WESTERN HERBS, Vitex Medica, New Zealand.

Henry, Osiecki; The Nutrient Bible 9th Edition, Bio Concepts, AG Publishing; QLD, Australia

Dietary and botanical anxiolytics https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3560823/

Anger Expression, Momentary Anger, and Symptom Severity in Patients with Chronic Disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4824648

Role of negative affects in pathophysiology and clinical expression of irritable bowel syndrome https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069288/

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