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Dealing with Anger - 6 Types of Anger & Ways To Manage Them

Anger is a common emotion that everyone experiences at some point in their lives. While anger is normal, it can become problematic if it's not managed healthily. With that in mind, let's explore the 6 types of anger and how anger management can help to better support you in resolving your feelings of anger.

What is anger management?

Anger management is the process of learning to recognize and control anger. There are many different types of anger, and it's important to understand which type or types of anger you experience to manage it effectively. While anger is a normal emotion, it can become problematic if it's not managed healthily.

Once identified, learning how to manage anger to maintain healthy relationships and avoid conflict is essential.

Many strategies can help manage anger, such as recognizing warning signs, using positive self-talk, and practising deep breathing. It is also important to find an outlet for anger that does not involve harming oneself or others. anger management can be a helpful tool for managing stress and maintaining mental health.

What are the 7 types of anger?

Anger is one of the most widely studied emotions in psychology. It's also one of the most misunderstood. Anger is often seen as something negative to be avoided or suppressed. But anger can also be a positive force, motivating us to take action or stand up for ourselves and others. The key is to learn how to manage anger in healthy ways.

One way to think about anger is in terms of "hot" and "cold" anger. Hot anger is what we usually think of when we think of anger: it's explosive, out-of-control, and usually results in some kind of destructive behaviour. Cold anger, on the other hand, is more controlled and more calculated. It's the kind of anger that can lead to constructive action, like standing up for yourself or others.

Here are the six common ways people express anger.

1. Assertive

Assertive anger is deemed a constructive type of anger. It allows you to address your needs without violating the rights of others. When you're assertive, you can clearly and effectively communicate what you're feeling and what you need. You can also take action to make positive changes in your life. This method of controlled anger does not transgress other people's rights or boundaries.

2. Behavioural

Behavioural anger is the type of anger that leads to outbursts and aggressive behaviour. Left unchecked, behavioural anger can damage relationships, lead to substance abuse, and even result in criminal behaviour. It is important to learn how to manage this type of anger before it gets out of control. It's important to note that violent responses are not automatically triggered; it is a choice by the individual.

3. Chronic

Chronic anger is a serious problem that can lead to physical and emotional health problems, as well as relationship difficulties. If you find yourself feeling angry on a regular basis, it is important to seek help from a professional who can provide anger management counselling. The hallmark of chronic anger is that it doesn't go away on its own and can actually make the person feel worse over time.

4. Passive-aggressive

Passive-aggressiveness is a way of expressing anger in which a person seems to be compliant or even friendly while behaving resentfully. This type of anger can damage relationships, as it's often difficult to identify. Passive-aggressive people may seem agreeable on the surface, but they often harbour hidden resentment and hostility that can eventually boil over. Passive-aggressive behaviour is often controlling and manipulative.

5. Retaliatory

Retaliatory anger is a type of anger that is expressed in response to another person's actions. It is often an instinctual reaction to feeling threatened or attacked. Retaliatory anger can escalate a situation and make it worse. Retaliatory anger can be as instant as a response to being threatened or a drive for revenge on someone who has crossed you. Retaliatory anger can be very destructive, leading to problems in relationships with friends and family members.

6. Self-abusive

Self-abusive anger is a type of anger that is expressed in response to one's own actions. It is often an instinctual reaction to feeling guilty or ashamed. The feelings of worthlessness often drive those suffering from self-abusive anger towards harmful situations, such as negative self-talk, self-harm, or substance abuse. This type of anger is often destructive and can lead to serious problems in your life. including eating disorders or lashing out at loved ones to mask their low self-feelings.

If you are experiencing any of these types of anger, it's important to seek help from a professional who can assist you in learning how to manage your anger healthily. However, below are some tips to help you manage your anger in the short term.

Tips on managing anger

When dealing with anger, it's important to consider how that anger is being expressed. Is the anger directed externally onto others or inwardly at yourself? Is the anger expressed in physical or verbal acts? Is the anger explosive or controlled, leaving you slowly boiling with rage?

Once you examine how your anger is expressed, you can begin to work on managing it more healthily. If you're feeling anger towards others, try understanding where that anger is coming from. Is it because they hurt you? Are you feeling threatened or disrespected?

Many different techniques can help you manage anger in healthy ways. One approach is to simply become more aware of your anger triggers and what sets off your anger response. Once you're aware of your triggers, you can start to develop strategies for constructively dealing with them. For example, if you know that you tend to get angry when you feel like you're not being heard, you can try to practice active listening or communicating your needs in an assertive but non-aggressive way.

Tips for managing anger in the moment:

Anger is a natural emotion that we all feel from time to time. It's often called the "fight or flight" response, and it's our body's way of reacting to a threat. Anger can be helpful if it's used healthily. It can give us the energy we need to stand up for ourselves or protect those we love. But anger can also be harmful if it's not managed properly.

If you're feeling angry, there are some things you can do to help healthily manage your anger:

  • Take a few deep breaths and calm down before you react. This will help you think more clearly and make better decisions.

  • Identify what's making you angry. Once you know the trigger, you can start working on managing that anger before it gets out of control.

  • Express your anger healthily. Find an activity that helps release tension, like exercise, writing, or painting.

  • Talk to someone about your anger. Talking openly and honestly about how you're feeling can help reduce the stress and tension associated with anger.

  • If you feel your anger rising, try to take some deep breaths and focus on relaxing your body.

  • Try to step away from the situation that is triggering your anger and take some time to calm down.

  • If you can't step away from the situation, try to engage in positive self-talk to help calm yourself down.

Once you feel more in control of your anger, try to express it constructively. This may mean communicating calmly and assertively with the person who has triggered your anger or expressing your anger through creative outlets such as writing, art, or music.

It's important to remember that everyone deals with anger differently. What works for one person may not work for another. Experimenting with different techniques and finding what works best for you is important.

If you're struggling to control your anger on your own, don't hesitate to seek professional help. A qualified therapist can work with you to identify the root causes of your anger and develop a plan for managing it healthily.

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