Quality of life: Tips to avoid outbursts
The manifestations of anger are a feature of these times and harm to the person who explodes and their immediate environment. Can one learn to prevent outbursts? When is professional guidance needed?
We are living in times when expressions of anger are increasingly common. We find them every day, and this is reflected in all daily activities: individual, family, citizen, artistic and political.
Reacting to an adverse event, getting angry, is not bad; on the contrary, it is a mechanism that we have as human beings and that evidence that something or someone has gone beyond the limits and that what they are doing is not good according to our belief. However, the over-expression of this response is what denaturalizes one's own and strangers. More often, that angry behavior or anger manifests itself with the people closest to it (partner, parents, children, co-workers, friends).
Without a doubt, stress, loss of quality of life, hopelessness, uncertainty, unemployment, the feeling of having been left out of the system, the loss of absolute values for life, limited times and pressures contribute to the naturalization of hostile and irritable behaviors among people. In this way, more and more situations of fury and citizen violence are generated.
The different specialties linked to mental health, such as psychiatry, psychology, and neurobiology, try to address what happens to those who respond with an attack of anger and engage in episodes of violence in its various manifestations. Today we know that different areas of the brain (limbic system) and some neurotransmitters (especially serotonin) are involved, and that the equilibrium of the brain systems is disturbed, allowing us to live in ways adapted to ourselves and others.
An anger attack is precisely a pathological form of life with two great effects. On the one hand, it generates an "implosion" that affects one's own body, mind, and emotions. For example, this behavior is linked to cardiovascular diseases - it was confirmed that it increases up to three times the risk of acute myocardial infarction - and digestive, such as recurrent gastritis and irritable colon, among others. The person also experiences guilt, resentment, feelings of revenge, permanent inadequacy, lack of love. On the other hand, there is the "explosion" that affects the environment (psychological violence, physical, antisocial behavior).
The attack of anger appears or not. When it does, the mind and body react by triggering hormonal, cerebral, cardiac, respiratory and other mechanisms. They dispose of themselves for the fight or for the escape. When this happens, it is very difficult to control, among other reasons, because it has triggered an irrational behavior, animal, predatory and cascade.
When the anger attack manifests, it's too late. Therefore, our goal must be to prevent it and not just to attend the moment in which it is generated (it is almost impossible to stop) and rehabilitation, which is never complete. Many times, the damage is irreparable.
How can we recognize the dimension of the problem and whether there are related medical-psychological causes that will require the help of a specialist? It is important for the person to re-establish communion with him or herself by understanding what the real reasons for anger are, since, in general, the explosion is not an answer to the real problem. What's more, most of the time, the situations that trigger the anger attack are usually small things or "nonsense" that do not justify the magnitude of the behavior.
It is possible that the person suffers from a personality disorder called "intermittent explosiveness" and requires medical-psychiatric help in the following circumstances:
Explosive eruptions occur suddenly, almost without warning, and last 30 minutes or more.
If the episodes occur very frequently or are separated by weeks of non-aggression.
If the person is irritable most of the time or is impulsive or chronically aggressive.
If you feel anger or tightness in your chest before the attacks; if you have racing thoughts, palpitations, stare at a point, or tremors; if you shout; if you hit yourself or hit objects or people.
If she has verbal outbursts without measuring the possible consequences.
If there are physical fights, threats, etc.
The intermittent explosive disorder is caused by psychological-environmental or genetic reasons, brain psychic disorders or a combination of these, which should be evaluated. In general, mood swings and the consumption of alcohol or other addictive substances contribute to the complexity of the picture.
We are, as people, the result of the interaction of our genes (temperament) and our learning from birth (character) in relation to the environment where we develop. We acquire personality and behavioral traits that we can modify with our own resources or acquire new ones with a professional guide. It will always require our protagonism.
How do we avoid reaching the limit and anger being triggered? When it's a trend or an everyday problem, learning and helping yourself is a possible challenge. All therapies work with relaxation, and science confirms more and more the importance of spirituality, not only understood from religion. Finally, it is important to keep in mind that life is beautiful, unique, unrepeatable, and that every effort is well directed to face daily difficulties. We must learn to trust and develop values that enrich us.
Some anger management tips
Learn to think before speaking, and use those instants to order the content of the ideas that come and look for non-offensive ways of expressing them.
Express the anger or pain once the calm is present in the conversation, to close the moment.
Do not use absolute terms, such as "never", "always", "everything", "nothing", which most of the time do not reflect reality.
Learn to use humor in everyday dealings without being sarcastic or ironic.
Learn to develop a generous personality and enjoy the possibility of being so without waiting for the return.
Change your sedentary lifestyle by doing frequent aerobic exercises (walking, jogging, swimming, cycling).
See the spiritual and transcendent dimension in daily acts, and affirm values for life.
Cultivate a time of personal meditation for reflection.
Learn to forgive and ask for forgiveness. It will serve not to hold grudges and will give healing to the thought by not accumulating roots of bitterness.
Learn to cultivate friendship.
Seek help, from friends and family to mental health professionals, when you feel you cannot alone.