What Can I Do?

'To be angry is to revenge the faults of others on ourselves.' (Alexander Pope, English poet)
I know that anger is destructive. 
I know that anger leads to violence. 
I have had enough. 
I want things to change!

Anger is a normal human emotion

Feeling anger is not, in itself, unhealthy. However, it can become a serious problem if you struggle to control it. When we can’t control our anger, it  starts taking over our life. One of two things can happen:

1. It builds up inside us, leading to psychological problems like depression and anxiety. This in turn can lead to dependency on drugs or alcohol.

2. It “breaks out”, leading to negative behaviours like violence. This can lead to problems with personal relationships or the law.

In both cases, uncontrolled anger can be the cause of health issues, from gastrointestinal problems to cardiovascular diseases (raised blood pressure, risk of stroke).

What can I do to avoid uncontrolled anger controlling me?

It is not about not getting angry. It is not about completely suppressing your feelings of anger either.

Rather, it is about learning how to calm down, regain control, express your feelings in an assertive (but non-aggressive) way, and finally redirect your energy into positive, constructive actions.

I can…

The old ‘tried and tested’ technique of counting to 10 works for more than one reason. On one hand, it allows your brain to focus on the action of counting, rather than on the event that caused you to get upset. On the other hand, when combined with a deep breath (or two), the extra burst of oxygen delivered to your brain will enable you to think more clearly and gain focus.

This is often enough to difuse a tense situation, and to stop you from acting rashly and saying or doing something you may later regret.

Counting and concentrating on your breathing is also a basic meditation technique, used by many people all over the world. Studies have shown that practising meditation on a regular basis helps to decrease depression, reduce anxiety and stress, improve focus and increase mental strength, amongst many other benefits.

Talking to someone about what is troubling you helps you to sort through your thoughts and feelings, whilst keeping them inside allows them to build up and make you feel worse.

When you dicuss things with someone else, the other person may be able to offer you a different perspective and come up with solutions that you may not have thought of yourself. Consider talking to:

  • A friend that you can trust.

  • A family member who will listen

  • Your family doctor

  • Your teacher

  • A specialist, such a psychologist or a counsellor

Do more exercise. When you exercise, your brain produces chemicals called endorphins, which help reduce discomfort (they are considered the body’s ‘natural painkillers’) whilst at the same time creating feelings of well being and happiness.

So go for a run, take up boxing, take a long walk in a forest, go cycling or get together with a few friends and kick a ball around!

When you give you time freely to help others less fortunate than you, it increases your self-confidence and self-worth. Volunteering helps you make new friendships, create and strenghten social bonds and consequently help you feel like a valuable member of the local (or global) community. You don’t necessarily need to have any special skills or knowledge. Look around you, there are so many way you can help!

  • Help an elderly / infirm neighbour, friend or family member – do they need help in the house or the garden?
  • Volunteer at an animal rescue center. In addition to doing a good deed, stroking a dog or cat has been shown to help lower blood pressure and make you feel calmer.
  • Join a charitable organisation helping disadvantaged people.
  • Organise your own group and help clean up your neighbourhood or local nature spot.

Take a break from your usual routine.

  • Go somewhere you have never visited before
  • Get in touch with an old friend or relative
  • Learn a new skill, like gardening, playing an instrument, learning a new language
  • Do something creative and relaxing like writing, drawing, painting, taking photographs

Make time to do things that you enjoy and that make you happy!!

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This is a campaign of the Rotary Club Plovdiv International
The purpose of this website is to raise awareness. The content of these pages is not intended as a substitute for medical advice nor treatment. Always seek advice from a qualified specialist.