Change Your Thinking with CBT

Anger interferes with our ability to think clearly and rationally. It steals our attention away from the things that matter, and directs it towards perceived violations, injustices and people’s misdemeanours.

Angry responses create tensions within our existing relationships and may hurt the very people we care about.

if you are under a lot of pressure at work, you are more likely to get mad over minor annoyances that would not normally upset you.

if you are under a lot of pressure at work, you are more likely to get mad over minor annoyances that would not normally upset you. People in long-term stressful situations (e.g. unemployment, financial hardship or turbulent relationships) are more likely to experience angry outbursts, as their constant state of preparedness makes them ‘ready to

if you are under a lot of pressure at work, you are more likely to get mad over minor annoyances that would not normally upset you. People in long-term stressful situations (e.g. unemployment, financial hardship or turbulent relationships) are more likely to experience angry outbursts, as their constant state of preparedness makes them ‘ready to fire’ in response to minor provocations.

Even aspects of the surrounding environment such as noise, overcrowding or heat can increase the likelihood of angry reactions.

People in long-term stressful situations (e.g. unemployment, financial hardship or turbulent relationships) are more likely to experience angry outbursts, as their constant state of preparedness makes them ‘ready to fire’ in response to minor provocations

Displaced anger happens when we have no one to blame or when we are unable to express our anger at the appropriate person.

For instance, Fred cannot vent his anger at his demanding boss, so he shouts abuse at other drivers on his way home, snaps at his wife, yells at his children and kicks the dog. A child who feels angry and helpless about the domestic violence at home may pick fights with weaker students at school or abuse his teachers.

Displaced anger is irrational and unfair because we direct it at people who are not responsible for our pain.

A man who was often verbally abused by his domineering father may feel hostility towards people in positions of authority.

People who have a self-focused personality style are also often prone to anger. Their inability to see life events from the perspective of others causes them to perceive injustice in situations where they don’t get their needs met.

People who have a self-focused personality style are also often prone to anger. Their inability to see life events from the perspective of others causes them to perceive injustice in situations where they don’t get their needs met. Empathy—the ability to see things from the perspective of others— helps to curtail anger.

Understanding anger, learning management skills and practising them on a regular basis can help to reduce the frequency and intensity of angry outbursts.

physical activity can provide a good outlet for releasing pent-up anger or frustration.

If you are experiencing just a brief episode of anger, that may be all you need.

A key requirement for defusing acute anger is being able to recognise the warning signs. As our amygdala sounds the alarm we experience strong physical sensations: tension, heat, pounding heart and trembling.

A key requirement for defusing acute anger is being able to recognise the warning signs. As our amygdala sounds the alarm we experience strong physical sensations: tension, heat, pounding heart and trembling. Our brain is ‘on the warpath’ and we feel ready to fight.

A key requirement for defusing acute anger is being able to recognise the warning signs. As our amygdala sounds the alarm we experience strong physical sensations: tension, heat, pounding heart and trembling. Our brain is ‘on the warpath’ and we feel ready to fight. Being vigilant to these sensations helps us to recognise that we are currently ‘at risk’, and alerts us of the need to intervene.

As soon as you notice the physical symptoms that signal the start of acute anger, mentally label the experience ‘amygdala hijack’.