Anger is a normal and healthy human emotion in many circumstances, however if it is intense, causes you to act aggressively or in a way you are unhappy with or you feel anger all the time it may be considered a problem. Anger can be thought of as a response to a real or perceived threat to oneself or others. It can also occur in the context of ongoing frustration when there is an expectation something will occur or be done but is not completed. Anger comes in many forms and is often associated with family violence; however, it is a helpful and protective emotion when expressed appropriately. Problems with intense or frequent anger can have negative effects on family life as well as in the workplace. Anger can cause problems for the person who experiences it as well as others who have anger directed at them and/or those who are witnesses to displays of anger.
While most problematic anger is not considered a mental health disorder both the DSM-V and the ICD-10 have a classification for Intermittent explosive disorder. The ICD-10 states that “intermittent explosive disorder is a behavioural disorder characterized by explosive outbursts of anger and violence, often to the point of rage, that are disproportionate to the situation at hand (e.g., impulsive screaming triggered by relatively inconsequential events).” The ICD-10 describes impulsive aggression as being unplanned and disproportionate in terms of the reaction to any real or perceived provocation. This type of anger can include affective changes just before the angry outburst such as physical tension, changes in mood and increased levels of energy. The DSM-V describes this disorder as including recurrent behavioural outburst and a failure to control aggressive impulses. This can involve verbal or physical aggression and damage or destruction of property. This disorder is rarely diagnosed, however many people see a Psychologist due to difficulties controlling their anger.
Problematic anger is also often associated with other mental health disorders and addictions. The literature has linked anger to depression, aggression, and suicide. Sigmund Freud believed that depression in some cases was anger that had been turned inward. Research has found that anger problems are common in the general population with one research study finding the rate of inappropriate, intense or poorly controlled anger at 7.8% of the population.
Why Do I Get Angry?
One reason anger often occurs is when people think that something “bad or unfair” has happened to them. When something “bad or unfair” happens we often become angry at the situation. For example, you might feel angry when a friend says that you agreed to do something for them, and you don’t have a memory of saying this. However, getting angry doesn’t solve the situation and in many cases may make it worse.
One way of finding out whether you have difficulties keeping your cool in these situations, is to complete a questionnaire such Dimensions of Anger Reactions (DAR-5) Questionnaire. No matter what type of anger your result was associated with, it is possible to start to review your way of handling these situations.
An Example of Angry Thinking
If you have found yourself getting angry these are some steps, you can take to learn from your situation and develop other strategies. First, review the situation. Think through what actually happened and write it down. i.e. I was in a hurry to get to an appointment and a car cut in front of me and I had to brake and then missed the lights. Second, review what you felt at the time. i.e. I felt anger, frustration and got physically tense. Third write down your thoughts at the time. i.e. They need to learn to drive better, now I am going to be late. Finally, review your beliefs that influence the way that you think. This can be the most difficult part for many people. i.e. Everybody should always be in the correct lane. Other people should always follow the rules.
Unhelpful beliefs in cognitive behavioural therapy are called irrational beliefs or unhelpful ways of thinking. Psychologists have put irrational beliefs into categories called Thinking Errors. Thinking errors can include things such as overgeneralizing or thinking that every situation is the same or black and white thinking where you think everything is either right or wrong or good or bad. The belief in the example about other drivers would come under “Shoulding and Musting” which is when you put unreasonable expectations on either yourself or others.
The Next Step
The next part of working through this process is to start to look at whether there could be another way of looking at the situation. i.e. It is disappointing that I missed the lights, however I still got to my appointment on time. Then start thinking through alternative reasons for the driver’s behaviour. i.e. Maybe the driver was a tourist and nobody else would let them into the lane. Maybe they had just found out a family member had passed away. Maybe they have a new baby and had been up all night. Maybe they just had a fight with their husband.
The Final Step
The final part of this process is to problem solve how you could handle the situation differently in the future including: I could leave home five minutes earlier to make sure I make the appointment on time. I could leave more space in front of me for other drivers to change lanes. I could focus more on my driving and not what other drivers are doing.
One book I particularly recommend for people who are trying to manage their anger is Change Your Thinking by Sarah Edelman. This book is a practical guide for understanding your negative emotions and helping you to learn ways to change these emotions.
If you are struggling with anger and think you would benefit from seeing a PsychHelp Psychologist, then please contact one of our PsychHelp Psychologists today to arrange an appointment. Seeing a PsychHelp Psychologist via telehealth using a video-based format assists you to get the support you need without having to travel to an appointment meaning we can support you in the comfort of your own home.
