Stages and Effects of Anger

Ikari no dankai to eikyō [怒りの段階と影響]

Anger Management (Ika [怒] Kanri [管理])

 - Alfonz Imjin & cejames

Anger is a natural emotional response to perceived threats or frustrations. It varies in intensity and can range from mild irritation to intense fury. Understanding the stages and effects of anger is critical for emotional regulation and applying it in conflicts and its potential violence. 

Below, an outline of the stages of anger and its effects on the mind and body.

Stages of Anger

1. Trigger Stage: This is the initial phase where a person encounters a stimulus that leads to the perception of a threat or frustration. The trigger can be external (such as a rude remark or an unfair situation) or internal (like painful memories or negative thoughts). The person’s brain perceives the event as a threat to their well-being or values, leading to the onset of anger.

• Example: Being cut off in traffic or a colleague dismissing your work can serve as triggers.

• Cognitive Response: At this stage, thoughts may include beliefs about fairness or disrespect, and the mind may start rationalizing the right to be angry. STOP THE RATIONALIZATION!

2. Escalation Stage: As the trigger is mentally processed, the body begins to prepare for action. This stage involves the activation of the sympathetic nervous system, which primes the body for a fight-or-flight response. Physiological responses may include increased heart rate, muscle tension, and a surge of adrenaline.

• Physical Symptoms: Elevated blood pressure, shallow breathing, and clenched fists.

• Emotional Response: Feelings of tension and irritability grow stronger as the person ruminatesover the perceived wrong. DON'T RUMINATE!

3. Crisis Stage: In this stage, anger reaches its peak. The individual may experience an intense emotional outburst that can be difficult to control. This is often where impulsive, aggressive actions or words are unleashed, and the person may lose sight of the potential consequences of their behavior. Don't be blinded to reality and breathe brother breathe!

• Actions: Shouting, hitting objects, or lashing out verbally at others.

• Cognitive Overload: Rational thought is overwhelmed by the emotional intensity, making it hard to reason or pause before acting. If here, it becomes almost impossible to hit the brakes, but, it is possible. Use visualization, etc., in training to give yourself an edge should you end up here in a conflict.

4. Recovery Stage: After the outburst, the body and mind begin to calm down. Adrenaline levels drop, heart rate slows, and breathing becomes steadier. At this point, individuals may start to regain control of their thoughts and emotions. Visualize this in training as a means to skip stage 3 and gain control of your self.

• Re-evaluation: The person might begin to feel regret or guilt for their actions during the crisis stage. Rational thinking gradually returns, and the individual may reflect on the consequences of their behavior.

5. Post-Crisis Depression Stage: After the anger dissipates, individuals may feel drained, fatigued, or emotionally low. Some may experience guilt or shame for their actions, particularly if they acted aggressively or hurt someone. Others may feel frustrated if the situation was not resolved.

• Cognitive Reflection: Thoughts about the appropriateness of their actions and whether the anger was justified arise in this stage.

• Emotional State: Depending on the severity of the outburst, emotions such as regret, embarrassment, or sadness may dominate.

Effects of Anger

Anger can affect both the mind and body in short-term and long-term ways:

Physical Effects

• Cardiovascular Stress: Anger causes a surge in adrenaline, leading to increased heart rate and blood pressure. Prolonged or frequent anger can raise the risk of cardiovascular diseases such as hypertension and heart attacks.

• Weakened Immune System: Studies show that anger and stress can suppress the immune system, making individuals more susceptible to infections and illnesses .

• Headaches and Muscle Tension: Frequent anger causes muscle tension, particularly in the neck and shoulders, which can lead to headaches, migraines, or chronic pain. Tension ruins calmness and loss of calm muddies the mind.

Psychological Effects

• Increased Anxiety: Anger often coexists with feelings of anxiety, particularly if the person feels a lack of control over the situation that made them angry. This can lead to chronic stress.

• Depression: While anger is often seen as an externalized emotion, people who suppress their anger or direct it inward may be at higher risk for depression. Individuals might struggle with feelings of inadequacy or helplessness that manifest as anger.

• Reduced Cognitive Functioning: When anger escalates, the brain’s prefrontal cortex, which governs rational thinking and decision-making, is compromised. This is a clue why you must train, practice and embrace our emotions with emphasis on the leading emotion involving conflict and violence. In contrast, the amygdala (responsible for emotional reactions) becomes more active. This imbalance reduces the ability to think logically or solve problems effectively during episodes of intense anger. Learn to trigger calmness, breathe the box breathing and move with conscious purpose to block the anger before stage one consumes your mind and spirit.

Behavioral Effects

• Aggression: When unchecked, anger can lead to aggressive behavior. This aggression can be physical, verbal, or passive (e.g., passive-aggressive remarks or giving someone the silent treatment).

• Damaged Relationships: Angry outbursts can harm personal and professional relationships, especially if anger is expressed violently or frequently. Mismanaged anger may lead to estrangement or loss of trust from others.

• Impulsivity: People may act impulsively when angry, leading to poor decision-making. This can result in regrettable actions such as damaging property, saying hurtful things, or engaging in risky behavior .

Managing Anger Effectively

1. Cognitive Behavioral Therapy (CBT): A widely used approach for anger management, CBT helps individuals identify their triggers, recognize distorted thinking patterns, and develop healthier responses to anger-inducing situations.

2. Mindfulness and Relaxation Techniques: (Think zazen and mokuso, perfect opportunity) Practices such as deep breathing, meditation, and progressive muscle relaxation can help individuals calm down during the trigger/escalation stage, preventing anger from reaching the crisis stage.

3. Communication Skills: Learning assertive (rather than aggressive or passive) communication can help in expressing anger constructively. This involves using “I” statements, active listening, and setting boundaries.

4. Physical Exercise: Regular physical activity can help reduce the stress hormones associated with anger and improve overall emotional well-being.

References:

1. Tavris, Carol. Anger: The Misunderstood Emotion. Simon & Schuster, 1989.

2. DiGiuseppe, Raymond, and Raymond Chip Tafrate. Anger Management for Everyone: Ten Proven Strategies to Help You Control Anger and Live a Happier Life. American Psychological Association, 2019.

3. “Anger and Your Health: How Anger Hurts You.” WebMD. Link.

4. “Anger Management.” Mayo Clinic. Link.