Anger is a natural human emotion caused by a variety of factors, such as stress, frustration, fear, a lack of control, or feeling threatened. When you are angry, your brain undergoes several changes that prepare you to either fight or flee the situation, but it’s important to recognize that while it might be something that just flares up in our lives from time to time, it’s damaging to your brain.
The amygdala
The amygdala is a small, almond-shaped structure in the brain that is responsible for processing emotions, including anger. When you are exposed to a trigger that makes you angry, the amygdala sends a signal to the hypothalamus, which triggers the release of hormones such as adrenaline and cortisol. Long-term effects of high exposure to adrenaline and cortisol include heart disease, stroke, high blood pressure, diabetes, weight gain, and problems with sleep, memory, and mood.
Adrenaline & cortisol
Adrenaline and cortisol are stress hormones that prepare your body to either fight or flee. Adrenaline increases your heart rate, blood pressure, and breathing rate. It also increases your blood sugar levels, which provides your body with energy. Cortisol helps to break down stored energy, such as fat and muscle, into glucose. This glucose is then used to fuel your body during the fight-or-flight response.
The prefrontal cortex
The prefrontal cortex is the part of the brain responsible for thinking, planning, and decision-making. When you are angry, the prefrontal cortex is less active. This is why it can be difficult to think clearly and make rational decisions when you are angry.
The hippocampus
The hippocampus is a small, seahorse-shaped structure in the brain that is involved in memory formation. When you are angry, the hippocampus can become damaged. This can lead to problems with memory and learning.
Long-term effects of anger
If you are frequently angry, it can have a number of negative effects on your health. Anger can increase your risk of heart disease, stroke, and high blood pressure. It can also lead to problems with sleep, digestion, and weight gain. Anger can also damage your relationships and make it difficult to cope with stress.
How to manage anger
There are a number of things you can do to manage anger. Some helpful strategies include:
- Identify your triggers: What are the things that make you angry? Once you know your triggers, you can start to avoid them or develop coping mechanisms for dealing with them.
- Take a deep breath: When you feel yourself getting angry, take a few deep breaths. This will help to calm your body and mind.
- Count to ten: This is another simple technique that can help to calm you down.
- Talk to someone: If you are feeling angry, talk to a friend, family member, therapist, or other trusted person. Talking about your anger can help you to understand it and cope with it in a healthy way.
- Exercise: Exercise is a great way to reduce stress and anger. When you exercise, your body releases endorphins, which have mood-boosting effects.
- Practice relaxation techniques: There are a number of relaxation techniques that can help to manage anger, such as yoga, meditation, and deep breathing.
If you are struggling to manage your anger, the first important step is to gage your readiness to make a change and take the necessary action steps to reduce this harmful behavior today.
References:
- Koob, G. F., & Le Moal, M. (2001). Neurobiology of addiction. Annual Review of Neuroscience, 24, 299-329.
- Hall, S. M. (1993). The endorphin hypothesis of addiction. Addiction, 88, 1403-1412.
- Davidson, R. J., & McEwen, B. S. (2012). The neuroscience of resilience and adaptation: Implications for clinical practice. Perspectives on Psychological Science, 7(1), 1-18.
- Ochsner, K. N., & Gross, J. J. (2005). The cognitive control of emotion. Trends in Cognitive Sciences, 9(5), 242-249.
- Sapolsky, R. M. (2015). Behave: The biology of humans at our best and worst. New York: Penguin Books.