How do you deal with the physical sensations of anger?

RP Members and Connections one of the effects of PTSD is Anger! How do you deal with the physical sensations of Anger?

Overview!

Anger is often a large part of a survivor's response to trauma. It is a core piece of the survival response in human beings. Anger helps us cope with life's stresses by giving us energy to keep going in the face of trouble or blocks. Yet anger can create major problems in the personal lives of those with PTSD.

Anger, which stimulates the body's adrenaline response which is our body's way of helping us to cope with either fighting, or running away ('fight or flight' response).

We respond to those thoughts and feelings, by acting, or feeling an urge to act, in threatening or aggressive ways.

Thoughts that often occur:

 _I'm being treated unfairly
 _I'm being disrespected
 _They're breaking a rule or standard
 _I won't stand for it

Physical Sensations - The Adrenaline Response

When there is real, or we believe there is a real, threat or danger, or that we have to defend or stand up for what we believe is right, our bodies' automatic survival mechanism kicks in very quickly. This helps energise us to fight or run away ('fight or flight response'). We will notice lots of physical sensations, which might include:

 _heart racing or pounding - enabling good blood supply around our bodies
 _breathing quickly - allowing more oxygen around the body
 _tense muscles - a state of readiness to fight or flee
 _shaking
 _hot, sweating
 _light-headed
 _stomach churning or butterflies
 _fist or teeth clenching

Behaviours might include:

 _staring & angry facial expression
 _aggressive body posture
 _go towards what makes us angry
 _attacking or arguing
 _hitting out (or urge to hit out)
 _shouting, snapping at others
 _running or storming away
 _staying silent, inwardly seething
 _door slamming, making lots of noise
 _sulking

We all feel angry some times. Anger has consequences, and they often involve hurting other people - more usually their feelings, but sometimes physically. Anger can cause problems in our personal lives, and affect work and study. After an angry outburst, we can think very critically of ourselves and our actions, leading us to feel guilty, ashamed and lower our mood, which might result in our withdrawing from others, not wanting to do anything.

Identify your triggers

What or when are the times when you are more likely to get angry? If you can see the patterns, then maybe you can do something about those situations, and do something different.

 _Behind the wheel?
 _At work?
 _When stressed?
 _With certain people?
 _When you've been drinking or using other substances?

What to do when you feel angry

 _STOPP! Pause, take a breath, don't react automatically
 _Walk away - you can come back and talk later
 _Ask yourself:
 _What am I reacting to?
 _What is it that's really pushing my buttons here?
 _Am I getting things out of proportion?
 _How important is this really?
 _How important will it be in 6 months time?
 _What harm has actually been done?
 _Am I expecting something from this person or situation that is unrealistic?
 _What's the worst (and best) that could happen? What's most likely to happen?
 _Am I jumping to conclusions about what this person meant? Am I mis-reading between the lines? Is it possible that they didn't mean that? Is this fact or opinion?
 _What do I want or need from this person or situation? What do they want or need from me? Is there a compromise?
 _What would be the consequences of responding angrily?
 _Is there another way of dealing with this? What would be the most helpful and effective action to take? (for me, for the situation, for the other person)
 _Visualise yourself dealing with the situation in a calm, non-aggressive but assertive way, respecting the rights and opinions of all others involved.

How to deal with the physical sensations of anger

Counteract the body's adrenaline response - it's readiness for action, by using that energy healthily.

 _Practice calming or mindful breathing - this one act alone will help reduce the physical sensations, emotions and intensity of thoughts.
 _Visualisation: Breathe in blue (for calm) and/or green (for balance) and breathe out red.
 _Go for a walk, run or cycle, or maybe do some gardening or housework.