WASHINGTON — Researchers have found that men are nearly five times more likely to have a heart attack in the two hours after an angry episode, and the risk of a clot-related stroke rose about three-and-a-half times during the same period.
Medical researchers know psychological stress can increase heart rate and blood pressure and constrict blood flow through blood vessels.
Anger is a normal emotion, and useful when expressed in healthy ways. Many individuals express anger in unhealthy ways, though, that can lead to heart disease, hypertension and stroke.
Understand your anger for your health’s sake
Anger is a strong feeling of annoyance, displeasure or hostility accompanied by changes in the mind and body. Your anger releases hormones that can make you feel frustrated, hostile and aggressive. You can feel your heart racing, your blood pressure pumping; you sweat and your body may tremble.
It is important for your mental and physical health to learn how anger affects your life. The more you know about your anger triggers, the way your anger affects your mind and body and how it can destroy your relationships at home and work, the healthier and happier a life you will live.
Tips
- Identify your triggers. Make a list of the anger triggers you know well. Become aware of the situations and people in your life that trigger you anger, and become aware of your body’s reaction to your anger.
- Create and memorize affirmations that will keep you calm when your anger is triggered, such as, “I am calm as I breathe deeply.” “I am detached from my anger, observing it.” Research proves the tremendous power of self-talk in calming and reframing what the mind is thinking.
- Take time out. Leave the situation the moment you become aware that your anger is being triggered. You may want to walk into another room, or stop a phone conversation and call back later when you are calm.
- Relaxation response. Learn relaxation practices to develop anger and stress resistance, such as deep breathing exercises, a short meditation, guided imagery, positive affirmations or relaxing music.
- Reflect on the situation. After the emotions have cleared from the anger situation, sit down and review the entire anger process you just experienced. How did it happen? What were the results? Did it go well? Was it handled badly?
- Ask for help. Anger management is a common issue that can be addressed by professionals. You can seek help by going to your health care provider or your employer, or search in your community for a person or group that specializes in anger-management practices.
