The consequences of out-of-control anger:

  • Hurts your physical health. Constantly operating at high levels of stress and anger makes you more susceptible to heart disease, diabetes, a weakened immune system, insomnia, and high blood pressure.
  • Hurts your mental health. Chronic anger consumes huge amounts of mental energy, and clouds your thinking, making it harder to concentrate or enjoy life. It can also lead to stress, depression, and other mental health problems.
  • Hurts your career. Constructive criticism, creative differences, and heated debate can be healthy. But lashing out only alienates your colleagues, supervisors, or clients and erodes their respect.
  • Hurts your relationships with others. It causes lasting scars in the people you love most and gets in the way of friendships and work relationships. Explosive anger makes it hard for others to trust you, speak honestly, or feel confortable — and is especially damaging to children.

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Find healthier ways to express your anger

If you’ve decided that a situation is worth getting angry about and there are something positive you can do to make it better. The key is to express your feelings in a healthy way. When communicated respectfully and channeled effectively, anger can be a tremendous source of energy and inspiration for change.

Pinpoint what you're really angry about

Have you ever got into an argument over something silly? Big fights often happen over something small, like a dish left out, a toothpaste tube squeezed at the wrong end or being ten minutes late. But there’s usually a bigger issue behind it. If you find your irritation and anger rapidly rising, ask yourself “What am I really angry about?” Identifying the real source of frustration will help you communicate your anger better, take constructive action, and work towards a resolution.

Take five if things get too heated

If your anger seems to be spiraling out of control, remove yourself from the situation for a few minutes or for as long as it takes you to cool down. A brisk walk, a trip to the gym, or a few minutes listening to some music should allow you to calm down, release pent up emotion, and then approach the situation with a cooler head.