How To Handle Anger
by Amy B. Trachter, Psy.D., Ph.D.
 Anger is an extremely powerful emotion. It can energize you in a way that
most emotions do not. Think of all the energy you use when you are angry. Now
think of what you could do with that energy if it were directed in a way that
was beneficial to you. You can choose to handle your anger in a way that is
helpful to you, or not, but first you must identify what anger means to you. For
instance, ask yourself the following questions and, on a separate sheet of
paper, write your answers:
- How do I know I'm angry? How do I react when I am angry?
- Can other people tell when I am angry? How do they know?
- Do I think anger is a "positive" emotion or a "negative" emotion? Why or why
not?
- Is my behavior different when I'm angry? How so?
Answering these questions will assist you in identifying how you express
anger. It is also helpful for you to become familiar with the types of
situations and events that cause you to become angry. Do you think your anger is
always justifiable? Or only in certain situations? When do you become angry? Has
expressing anger been difficult for you? If so, how? By answering these
questions, you will increase your awareness of what triggers your anger.
Learning about what makes you angry will help you to express your anger in more
effective ways.
Your body reacts physically to anger. This very strong emotion may cause
blood pressure, blood flow, heart rate, and muscle tension to increase (Antoni,
Schneiderman, and Ironson 2000). The next time you get angry, observe how your
body feels. It is likely that you will notice the tension in your muscles
readily. Identifying ways to manage your anger effectively will help you not
just with the anger you may feel about your illness, but in other situations, as
well.
Sometimes people exercise to help manage their anger reactions. Physical
activity might be working out in the gym, swimming, walking, jogging, or
whatever physical exercise brings you enjoyment. For some people, however,
physical exercise is very difficult because they are simply too sick and/or too
tired to engage in such activities. For these people, handling anger through
physical activity becomes more difficult, but not impossible. Physical activity,
for instance, might involve rearranging your closet, polishing your silverware,
or waxing your car.
If even those kinds of physical activity are too difficult, try writing down
your feelings in a journal. It may seem as if anger cannot be expressed
adequately in this manner. However, when you're really angry, there are a number
of chemical and hormonal changes that take place due to the "fight-or-flight"
physiological responses activated by anger. Many people find that writing
journal entries about how they feel -- while they are feeling those adrenaline
surges -- actually helps them to express their anger more accurately and
effectively.
Effectively communicating your feelings of anger may also be helpful to you.
When you can express yourself in a way that demonstrates how you are feeling,
without yelling or becoming emotionally upset, you are more likely to be heard.
However you choose to handle your anger, try not to hold it inside. Holding on
to your anger internally will not help you feel better emotionally. Besides, if
you hold your anger in, it is likely to affect your gut, and who wants
that?
Ways to Express Anger
- Discuss your feelings of anger in an effective, assertive manner with
someone you trust.
- Do physical exercise of any type (walking, jogging, biking, swimming, etc.).
- Write about how you are feeling in a journal.
- Rearrange closets, drawers, cabinets, shelves, etc.
- Do arts and crafts activities (sewing, knitting, drawing, etc.).
- Engage in household activities (painting, wallpapering, gardening, polishing
silverware).
 This article is excerpted from Coping with Crohn's Disease, ?2001, by
Amy B. Trachter. Reprinted with permission of the publisher, New Harbinger
Publications. http://www.newharbinger.com
Info/Order this book.
About the Author
Amy Trachter, Psy.D., Ph.D., is a clinical psychologist specializing in the
treatment of medical patients, and a researcher whose interests focus on the
Inflammatory Bowel Diseases. Dr. Trachter has been facilitating support groups
for the Crohn's and Colitis Foundation of America (CCFA) for over a decade,
currently serves on the board of directors for the South Florida chapter of
CCFA, and is a member of the organization's National Patient Education
Committee. She is also is a post-doctoral associate at the University of Miami
School of Medicine. She is a staff member at the
Gastroenterology Care Center in
Miami.
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