Anger Kills You: Why Anger Management Needs More Attention

Remember Siddharth from the Dulquer Salmaan-starrer Malayalam movie Kali?

A young man, burning with rage, this movie revolves around his struggle with explosive anger and its impact on his personal life. Imagine the director had decided to make a sequel to the movie; that idea wouldn’t have worked out because it is highly unlikely that Siddharth might have entered his 40s or even his 30s. He would have died early from a cardiovascular disease or stroke, leaving his story unfinished.

What Is Anger and Why Do We Feel It?

Anger is a primary human emotion with psychological, neurological, and social dimensions.

• Psychological: Anger often arises from internal tension or external frustrations. Sometimes it masks deeper emotions like sadness.

• Neurological: The amygdala and ventromedial prefrontal cortex regulate anger and control reactions.

• Social: Cultural values, upbringing, and life experiences shape how we express anger.

In short, anger is natural—but how we handle it defines its impact on our lives.

From a psychological standpoint, anger often stems in response to internal tensions or external frustrations. Anger can be a reaction (getting angry because someone insulted you) or a distraction from feelings like sadness (getting angry in order to mask the pain caused by the insult). Coming to the cognitive approach, the initiation and regulation of anger involves many neurological pathways, particularly including two main parts of the brain, the amygdala and ventromedial prefrontal cortex. Socially, the understanding and manifestation of anger are shaped by social norms, cultural values, symbolic frameworks, and life experiences. 

Imagine arguing with your partner, your boss asking you to do extra hours, the morning traffic jam………. These are a few of the many scenarios that trigger an angry response from us. To feel anger is healthy; it is part of our natural self. However, expressing anger requires a lot more awareness. You can’t breakup or divorce your partner because you’re angry, you can’t hit your boss for giving you extra work, you can’t break the window glass of the other cars on the road because of the traffic jam………expressing anger requires both awareness and conscious efforts.

According to the American Psychological Association, “Expressing anger assertively rather than aggressively or suppressing it completely is healthiest.”

Psychologists highlight that anger is universal, with both adaptive and disruptive potential, emphasizing the need to understand its complex psychological roots and the necessity for appropriate management techniques.

Anger can have serious consequences not just on the psychological well-being of the individual but also on the physical well-being of the individual. Unresolved or chronic anger can result in increased stress, inaccurate judgments, impulsive behaviors, anxiety, depression, and damaged interpersonal relationships.

How Anger Affects Physical Health

• Increased Risk of Cardiovascular Diseases- 

Persistent anger, whether frequent outbursts or suppressed anger, doubles the risk of heart attacks and is linked to coronary artery disease and atherosclerosis. Anger causes inflammation and damage to blood vessels, reducing the elasticity of arteries over time and increasing the risk of cardiovascular diseases.

• Hypertension and Stroke- 

Anger causes increased surges in blood pressure and heart rate, leading to an increased likelihood of hypertension and strokes.

• Weakened Immunity- 

Chronic anger weakens the immune system and increases inflammation in the body, making the body more prone to infections, worsening symptoms of illnesses, and autoimmune disorders.

• Digestive Issues-

Anger affects the blood flow to the gut and stomach acid production, leading to digestive problems such as acid reflux, abdominal pain, poor appetite, etc.

• Muscle Tension- 

Chronic anger results in strained muscles leading to tension headaches, migraines, and even chronic back or neck pain.

• Sleep Disturbances and Fatigue- 

Anger can disrupt sleep cycles, causing sleep disorders like insomnia, as well as reduced energy (fatigue) to perform daily tasks. 

• Skin Concerns- 

Stress hormones due to anger can worsen conditions like eczema, acne, and other inflammatory skin diseases.

• Reduced Longevity- 

Chronic anger increases the risk of premature mortality due to its multiple effects on bodily systems.

Pent-Up Anger vs Explosive Anger

Pent-up anger refers to the suppressed anger, while explosive anger refers to the intense, often inappropriate expression of anger. While both can be harmful, suppressed anger is linked with higher risks of depression, anxiety, and psychosomatic symptoms, and may "vent" or manifest through unexplained physical complaints.

Repressing anger often leads to a vicious cycle of stress, heightened physiological arousal, and maladaptive coping behaviors (overeating, smoking, substance use), further damaging physical health.

Effective Anger Management Techniques

Anger management does not mean avoiding anger altogether; it simply means finding healthy ways to manage anger. Anger management involves a set of strategies to recognize triggers, cope with, and express anger in healthy and constructive ways. Here are some practical ways to effectively manage anger:

• Recognize the Alarm- 

Listen keenly to the physical sensations of anger, such as rapid heartbeat, muscle tension, etc., which can help disrupt the cycle early.

• Deep Breathing- 

Breathing slowly and deeply calms your body’s physiological response, helping restore self-control.

• Timeouts and Counting- 

Taking a break or slowly counting to ten lets calm down the emotions and reduces irrational or impulsive decisions.

• Exercise- 

Simple exercises like walking or stretching help burn energy and stress.

• Use “I” Statements- 

Express feelings in non-confrontational language, keeping in mind your experience, not blaming others.

• Communication Training-

Effective anger management helps you learn how to solve problems calmly and communicate needs assertively, not aggressively.

While these tips help you to control your anger, if you notice that your anger seems uncontrollable, leading to violence, decreased daily functioning, and damaging relationships, it’s a sign that you need help. Psychologists use therapeutic techniques to identify the root causes of the anger mismanagement issue of individuals and support them in changing their maladaptive behaviors.

Some of the strategies used by psychologists are:

• Cognitive Behavioral Therapy- 

CBT is very effective in dealing with anger issues. This technique helps identify and challenge irrational thoughts (“I’m always right”) that fuel anger and helps them adopt healthier responses.

• Mindfulness-Based Therapies- 

Mindfulness techniques improve self-regulation and help individuals become aware of triggers, reducing impulsive reactions.

• Group Interventions- 

Programs for groups, especially among adolescents, combine education, skill-building, and behavioral practice and are shown to significantly reduce anger and aggression.

Quick FAQs on Anger Management

Q1: Is anger always harmful?

No. Anger is natural—but mismanaged anger harms health and relationships.

Q2: Can anger really cause heart disease?

Yes. Studies link chronic anger to cardiovascular diseases and strokes.

Q3: What is the fastest way to calm down when angry?

Deep breathing, stepping away from the situation, or mindfulness techniques.

Q4: When should I seek professional help?

If anger feels uncontrollable, damages relationships, or leads to violence.

Anger kills you. 

Not the instant death, but the slow, painful one- your body and mind slowly paving the way into the grave.

Do not let anger take control of your life.

Through online counseling sessions, our team of passionate psychologists can help you regain control over your life. Anger management can help you navigate challenging situations without anger as a tool.

Build a better tomorrow with Koott!

Book your session today.