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There are many types of circumstances that can cause a person to become angry.Perhaps the most
common source of anger is frustration.Frustration occurs when you are blocked from doing what you want
to do or from going where you want to go.It is a feeling of helplessness and loss of control.Bob is frustrated
because he can't make the traffic move any faster.
Another primary cause of anger is disappointment.You are disappointed when situations,events,or people,
including yourself,do not meet the expectations you have for them.Joanne is disappointed because James
has not called.
Threat to our sense of security is also a major cause of anger.Situations that threaten your security like
doing poorly on an exam,losing your wallet,or encountering a problem your not prepared to deal with can
leave you feeling vulnerable and angry.
The common thread that runs through all of these situations is another emotion,fear.These situations all
result in the experience of fear,like bob's fear of the consequences of being late to class or Maria's fear that
her wallet and its contents are gone forever.Anger is an emotion of fear.It is a defensive response to the
feelings of helplessness and vulnerability that fear produces.While fear is a passive emotion with energy
directed inward,anger is an aggressive emotion that allows you to direct energy outwards.
Sometimes there are more subtle cause of your anger.Some people get angry because they fear being
powerless or being taken advantage of; some believe that being aggressive is an effective way to get their
way; many have not learned to deal with conflict assertively; some use anger to displace their feelings of
guilt; and some people get angry because they overreact or misinterpret a situation.
We cognitively interpret most of our life experiences; how we interpret a situation influences
When people become angry they can experience many different thoughts,feelings,and physical reactions.
Some people experience strong feelings of resentment or hostility,raise their voice,curse,or throw things.
Other people experience physical symptoms such as headaches,nausea,and increases in heart rate and
blood pressure.For some,angry feelings become so overwhelming they feel ready to explode.Others may
not know they are angry about a situation but will feel physically ill,guilty,or will overreact to other
situations.Listed below are some direct and indirect expressions of anger.Look through the list and see if
you experience any of these thoughts,feelings,or behaviors.
Direct signs of anger:raised voice,yelling,cursing,headaches,stomach aches,tightness in the throat,
increased heart rate,increased blood pressure,clenched fists,threatening others,pushing,shoving,hitting,
feeling violated,hostility,resentment,rage.
Indirect signs of anger:excessive sleeping,chronic fatigue,anxiety,numbness,depression,sulking,
overeating,loss of appetite,crying,constant criticizing,mean or hostile joking,abuse of alcohol or drugs.
Many people experience these general signs of anger.First,identify which feelings you experience using
the list above.Then,look at how your anger develops.There are some feelings and thoughts that occur
when anger begins and those that occur as anger increases.In order to identify how your anger symptoms
develop,it may be helpful to fill out an anger scale.This scale will help you identify your physical symptoms,
thoughts and feelings when you first begin to feel angry and help you track how these change as your level
of anger increases.In order to use the form,try to think of situations in the past where you have
experienced anger and recall what feelings and symptoms you experienced.It will be helpful to think of
situations where you experienced different levels of anger in order to better understand how your feelings,
thoughts and physical symptoms change.
Handling Anger
Bob is fuming because he is stuck in traffic and he is late for class.Joanne is furious because James is
already a half-hour late in calling her.Ted is upset because he received a bill that he did not anticipate from
the university accounting office.Marcia is mad because she just discovered she left her wallet at the
bookstore when she was cashing a check.Kathy is frustrated because she has trouble registering for class
that is required for her major.
You probably have some experiences similar to these students that have left you with feelings of intense
anger.Almost everyone experiences anger from time to time.Anger is a powerful,but completely healthy,
human emotion that we naturally experience in response to frustration,hurt,disappointment,annoyances,
harassment,and threats to our security.
We usually tend to think about anger as a negative emotion,but anger can actually be helpful.It can
energize us and motivate us to overcome obstacles,solve problems and achieve goals we never thought
we would realize.However,if we fail to deal with our anger constructively and effectively,it can propel us
into inappropriate,aggressive,or create additional problems for us.Prolonged anger that is not dealt with
and appropriately expressed is extremely stressful and can result in high levels of tension and anxietyhealth problems,increased accidents,and important that you understand anger,how it affects you,how you
respond to it,and how you can handle it.
What happens when you get angry?
When you are angry,your body reacts just like it does to stress.Your heart beats faster to pump increased
oxygen,adrenaline,and sugar into your bloodstream.Your breathing becomes more rapid,your blood
pressure rises,and your muscles tense.Your body is energized for action.In looking for way to release
tension you might yell or shout,slam things,pound your fist.Bob,for example,might start leaning on his
horn.You might take action to resolve a problem,or you might try to hold your anger in.However,if you do
not find a way to release your tension you risk building up your anger to a level that is dangerous and
difficult to control.Joanne may say nothing to James when he does call,but may blow up at him over a
smaller issue later on.
Cognitively,your thoughts about others may become irrational and you may generate negative selfstatements.
Ted and Kathy may begin to believe that no one in the university cares or ever thinks about
students.Maria may tell herself that she always forgets things and that if she were halfway intelligent this
wouldn't happen.These negative thoughts usually serve to increase your anger.