We all know what anger is, and we’ve all felt it: whether as a brief annoyance or as full-developed rage.
pancakeAnger is a completely normal, usually healthy, human emotion. But when it gets out of control and turns destructive, it can lead to problems at work, in your personal relationships, and in the overall quality of your life. And it can make you feel as though you’re at the mercy of an unpredictable and powerful emotion. This article is meant to help you understand and control anger.
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The Nature of Anger
Anger is “an emotional state that varies in intensity from mild irritation to inten fury and rage,” according to Charles Spielberger, PhD, a psychologist who specializes in the study of anger. Like other emotions, it is accompanied by physiological and biological changes; when you get angry, your heart rate and blood pressure go up, as do the levels of your energy hormones, adrenaline (肾上腺素), and noradrenaline (bit去甲肾上腺素).
Anger can be caud by both external and internal events. You could be angry at a specific person (such as a co-worker or supervisor) or event (a traffic jam, a canceled flight), or your anger could be caud by worrying about your personal problems. Memories of traumatic (外伤的) or enraging events can also trigger angry feelings.
norman rockwellExpressing Anger
The instinctive (本能的), natural way to express anger is to respond aggressively. Anger is a natural, adaptive respon to threats; it inspires powerful, often aggressive, feelings and behaviors, which allow us to fight and to defend ourlves when we are attacked. A certain amount of anger, therefore, is necessary to our survival.
On the other hand, we can’t physically lash out (猛击) at every person or object that irritates or annoys us; laws, social norms, and common n place limits on how far our anger can take us.
上海出国People u a variety of both conscious and unconscious process to deal with their angr
y feelings. The three main approaches are expressing, suppressing, and calming. To express anger in a healthy way, you have to learn how to make clear what your needs are, and how to get them met, without hurting others. You have to be asrtive, which doesn’t mean being pushy (fossilfuel>2021中考录取分数线一览表有进取心的) or demanding; it means being respectful of yourlf and others.
Anger can be suppresd, and then converted or redirected. This happens when you hold in your anger, stop thinking about it, and focus on something positive. The aim is to inhibit or suppress your anger and convert it into more constructive behavior. The danger in this type of respon is that if it isn’t allowed outward expression, your anger can turn inward to yourlf. Anger turned inward may cau hypertension (初二英语上册期中试卷过度紧张), high blood pressure, or depression.
Unexpresd anger can create other problems. It can lead to pathological (病态的) expressions of anger, such as passive-aggressive behavior (to retaliate (报复) people indirectly, without telling them why, rather than confronting them head on) or a personality
that ems perpetually cynical (愤世嫉俗的) and hostile. People who are constantly putting others down, criticizing everything, and making cynical comments haven’t learned how to constructively express their anger. Not surprisingly, they aren’t likely to have many successful relationships.
Finally, you can calm down inside. This means not just controlling your outward behavior, but also controlling your internal respons, taking steps to lower your heart rate, calm yourlf down, and let the feelings subside (yutian平息).
Anger Management
The goal of anger management is to reduce both your emotional feelings and the physiological arousal (觉醒) that anger caus. You can’t get rid of, or avoid, the things or the people that enrage you, nor can you change them, but you can learn to control your reactions.
Why are some people more angry than others?
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According to Jerry Deffenbacher, PhD, a psychologist who specializes in anger management, some people really are more “hotheaded”(易激动的) than others are; they get angry more easily and more intenly than the average person does. There are also tho who don’t show their anger in loud spectacular ways but are chronically (慢性地) irritable and grumpy (脾气暴躁的). Easily angered people don’t always cur and throw things; sometimes they withdraw socially, sulk (生气), or get physically ill.
People who are easily angered generally have what some psychologists call a low tolerance for frustration, meaning simply that they feel that they should not have to be subjected to frustration, inconvenience, or annoyance. They can’t take things in stride, and they’re particularly infuriated if the situation ems somehow unjust: for example, being corrected for a minor mistake.
