Stress and Anger

Safe Space Therapy offers personalised treatments that empower you to overcome stress and anger, with the guidance of experienced therapists.

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Stress and Anger

When things get out of control ...

Stress feeds anger. Anger feeds stress. Both stress and anger come from a lack of understanding how to cope when life becomes overwhelming and out of control, reaching a point of becoming uncontrollable.

Sometimes the stress or anger is just for a short period triggered by particular circumstances and when those circumstances change the feeling subsides, however, sometimes this stress becomes prolonged and lasts beyond the circumstances or the circumstances are not going to change in the short term which results in anger outbursts, excessive temper or bad moods.

When this happens, this is when you need to step in and learn how to cope with the stress in your life in a different way.

“One in 4 people have lost their temper in the workplace”

Believe it or not, stress is a state of mind created initially by the way you are thinking about a situation, but often your mind gets ‘locked in’ and you become overwhelmed by everything going on in your life, not just the immediate circumstances you believed was causing the stress and this is often when anger steps into play. When you feel things are out of your control the best most effective way to deal is by losing your cool. Cortisol and adrenaline increase, your nervous system gets flooded, your heart races and eventually those breathing exercises you've been practicing stop working and you lose it.

Initially the stress may just make you feel overwhelmed, anxious or perhaps irritable, but allowed to continue more serious symptoms can develop which will have a more serious effect on your life limiting how you are able to function and even leading to long term illnesses and time off work.

"Depression is a flaw in chemistry, not character."

Jessica Levi

Founder, Safe Space Therapy

How

Stress and Anger

can show up:

Harsh and critical communication

Your communication style may become harsh and critical, using derogatory language, insults, or personal attacks to express your anger.

Easily irritated and outbursts of anger

You may become easily irritated or lose your temper over small issues, resulting in outbursts of anger that seem disproportionate to the situation.

Raising your voice or yell at others

You might raise your voice or yell at others, expressing your frustration or displeasure.

Tense and aggressive body language

Your body language may become tense and aggressive, with clenched fists, tightened muscles, or an intense facial expression.

Argumentative and confrontational

You may become argumentative and engage in confrontations, often seeking to prove your point or assert your dominance.

Difficulty controlling anger

You may experience difficulty controlling your anger, leading to explosive or violent outbursts that can be harmful to yourself and those around you.

Isolating behavior

Your behavior may become isolating, as anger can make you withdraw from social interactions and avoid contact with others.

Impulsive and reactive actions

Your actions may become impulsive and reactive, leading you to lash out physically or verbally, potentially causing harm to others or yourself.

Engaging in aggressive behavior

You might engage in aggressive behavior, such as slamming doors, throwing objects, or engaging in physical confrontations.

Passive-aggressive behavior

You might exhibit passive-aggressive behavior, such as giving the silent treatment, making sarcastic remarks, or engaging in subtle acts of sabotage.

Warning signs to look out for

Insomnia or sleep disturbances
Having difficulty falling asleep, staying asleep, or experiencing restless sleep patterns.
Insomnia or sleep disturbances
Having difficulty falling asleep, staying asleep, or experiencing restless sleep patterns.
Loss of enjoyment
Losing interest or pleasure in activities that were once meaningful or enjoyable.
Escalating anger
Finding yourself getting easily angered or frustrated, having frequent outbursts of anger or aggressive behavior.
Increased cynicism or detachment
Feeling disconnected from others, experiencing a sense of detachment or depersonalization.
Withdrawal from responsibilities
Avoiding or procrastinating tasks, neglecting personal or professional responsibilities, or isolating oneself socially.
Negative attitude
Developing a more cynical or pessimistic outlook, often accompanied by feelings of hopelessness or despair.
Physical symptoms
Experiencing frequent headaches, muscle tension, digestive problems, or other physical manifestations of stress.
Decreased productivity
Having difficulty concentrating, being less efficient, and experiencing a decline in performance.
Emotional exhaustion
Feeling emotionally drained, overwhelmed, or emotionally detached from others.
Increased irritability
Becoming easily annoyed, impatient, or experiencing a shorter fuse than usual.
Decreased motivation
Feeling apathetic, disengaged, and lacking enthusiasm or energy for activities you once enjoyed.
Chronic fatigue
Feeling exhausted, both physically and emotionally, despite getting enough rest and sleep.

A combination of these could indicate that you may be suffering from stress related issues. If you or anyone you know is experiencing any of these please reach out to a mental health professional or GP.

"Our greatest weapon against stress is in our ability to choose our own thoughts and responses"

When we feel stressed our bodies respond by activating the nervous system which, in turn releases hormones such as adrenaline and cortisol. With these hormones now flooding our system we experience physical changes in the body like an increased heart rate, changes in our breathing, we may sweat more and our pupils become more dilated.

Risk factors

Putting things OUT of perspective.

Stress isn't just caused by one big event you feel worried about. It can be an accumulation of lots of little things that when built up cause us to feel like we are completely out of control, overwhelmed and vulnerable to poor responses like a mental break down, anger outbursts or completely withdrawing.

How we manage our response to the event or environment ultimately decides how well we cope. Knowing if were at risk or overwhelming stree or anger helps us respond with awareness of our agency. Let’s have a look at the risk factors:

Environmental factors

Certain environmental triggers, such as noise, overcrowding, or a hostile work environment, can contribute to increased anger.

Mental health conditions

Certain mental health conditions, such as depression, anxiety disorders, bipolar disorder, or personality disorders, can increase the likelihood of experiencing anger.

Substance abuse

Substance abuse, including alcohol and drug use, can impair judgment and self-control, leading to heightened anger and aggressive behavior.

Lack of self-care

Neglecting self-care, such as not getting enough sleep, not engaging in stress-reducing activities, or not maintaining a healthy lifestyle, can make individuals more susceptible to anger.

Personality traits

Some personality traits, such as having a short temper, a tendency to be easily frustrated, or a low tolerance for stress, can make individuals more prone to anger.

Personal history and upbringing

Individuals who have experienced traumatic events, abuse, or a difficult childhood may be more prone to anger as a result of unresolved emotional issues.

Poor communication skills

Ineffective communication skills, including difficulty expressing emotions or resolving conflicts peacefully, can contribute to anger-related problems.

Stress

High levels of stress, whether related to work, relationships, or other life events, can make individuals more susceptible to anger and frustration.

Unrealistic expectations

Setting unrealistic expectations for oneself or others can lead to a buildup of anger when those expectations are not met.

Social or cultural factors

Societal or cultural norms that endorse aggressive behavior or view anger as an acceptable response to certain situations can influence an individual's anger expression.

Tips for coping

Use active listening
Listen actively and empathetically to the perspectives of others involved in the situation. Understanding their viewpoint can help diffuse anger and promote more effective communication.
Use active listening
Listen actively and empathetically to the perspectives of others involved in the situation. Understanding their viewpoint can help diffuse anger and promote more effective communication.
Take a pause
When you feel anger rising, take a step back and give yourself some space. Remove yourself from the triggering situation if possible and take a few deep breaths to calm your body and mind.
Practice self-care
Prioritize self-care activities that promote relaxation and overall well-being. Get enough sleep, eat a balanced diet, engage in hobbies, and engage in activities that bring you joy and fulfillment.
Engage in physical activity
Regular exercise can help reduce stress and release built-up tension. Find activities that you enjoy, such as walking, jogging, swimming, or practicing yoga, to channel your anger in a positive way.
Recognize and acknowledge your anger
Be aware of your anger and the physical and emotional signs that accompany it. Take responsibility for your emotions and recognize that you have the power to manage them.
Express yourself assertively
Communicate your feelings and needs assertively, using "I" statements to express how you feel without attacking or blaming others. Focus on finding solutions and compromises rather than escalating conflicts.
Seek professional help if needed
If anger continues to be a persistent problem or significantly impacts your life and relationships, consider seeking support from a professional who can provide specialized guidance and help you develop personalized strategies for managing anger.
Identify triggers and patterns
Pay attention to recurring situations or triggers that tend to provoke your anger. By identifying these patterns, you can develop strategies to avoid or cope with them more effectively.
Practice relaxation techniques
Engage in relaxation exercises such as deep breathing, meditation, progressive muscle relaxation, or mindfulness. These techniques can help reduce anger and promote a sense of calm.

Overcome Stress and Anger and Embrace Happiness

Safe Space Therapy offers personalised treatments that empower you to stress and anger, with the guidance of experienced therapists.

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