Recognizing Anger Signs
Harry Mills, Ph.D.Before you learn the techniques to manage your emotions, you first need to learn to recognize your anger. You need answers to questions like:
- "How do I know when I am angry?"
- "What events/people/places/things make me angry?"
- "How do I react when I'm angry?"
- "How does my angry reaction affect others?"
Answering these questions takes a while. It is likely you can rattle off several things that make you angry. You might even be able to identify several signs that you exhibit when you are angry (e.g., clenched fists, grinding your teeth, etc.). These quick answers are only the beginning; the easy to identify signs. You will want to continually ask yourself these questions for a period of time before you can be satisfied that you are fully knowledgeable about your personal anger.
Recognizing Physiological Signs of Anger
The first step in effective anger management is to learn how to recognize when you are angry. Some angry people see their emotions as a black or white state?they are either raging mad or they are calm. In reality, anger is not black and white, but rather quite gray. Anger occurs on a continuum between rage and calm where most of the time people experience some range of anger between these two extremes.
The same people who tend to see anger in terms of extremes sometimes have difficulty recognizing when they are experiencing intermediate anger states. Luckily, most people experience a number of physical, emotional and behavioral cues that they can use to let them know when they are becoming upset.
Some physical signs of anger include:
- clenching your jaws or grinding your teeth
- headache
- stomachache
- increased and rapid heart rate
- sweating, especially your palms
- feeling hot in the neck/face
- shaking or trembling
- dizziness
Emotionally you may feel:
- like you want to get away from the situation
- irritated
- sad or depressed
- guilty
- resentful
- anxious
- like striking out verbally or physically
Also, you may notice that you are:
- rubbing your head
- cupping your fist with your other hand
- pacing
- getting sarcastic
- losing your sense of humor
- acting in an abusive or abrasive manner
- craving a drink, a smoke or other substances that relax you
- raising your voice
- beginning to yell, scream, or cry
Deciding To Manage Anger
Rage Ratings
Resources
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Articles
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Introduction to Anger and Its Costs
- Introduction to Anger Management
- What is Anger?
- Psychology of Anger
- Physiology of Anger
- Anger vs. Fear
- Anger Styles Are Learned
- Motivational Effects of Anger
- Health Costs Of Anger
- Social Costs Of Anger
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Deciding to Manage Anger
- Deciding To Manage Anger
- Recognizing Anger Signs
- Rage Ratings
- Anger Diary And Triggers
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Anger Management Techniques & Treatments
- Anger Management Relaxation Techniques
- Reality Testing and Anger Management
- Believable Reasons for Staying Cool
- Assertive Communication and Anger Management
- Anger Management and Making Requests
- Putting It Together: Use of Anger Management Techniques
- Anger Management Programs
- Go With The Anger Management Program
- Anger Contracting
- Anger Contracting (continued)
- Mandated Anger Management Treatment
- Handling Anger Management Relapses
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Suggested Readings
- Recommended Anger Management Readings
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Introduction to Anger and Its Costs
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News
- Study Probes Causes of Anger in Returning U.S. Soldiers
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Questions and Answers
- Angry All The Time
- Do You Know What's Wrong With Me?
- Getting Married, Stepsons With Awful Tempers
- Intrusive Thoughts?
- I Have This Issue
- Does Romance Lead to Aggression?
- Why do I Feel Like Everyone is Trying to Upset me?
- Preventing Unwarranted Conflict
- He Says I'm Ignorant , Being a Moron
- Frequently Snapping Over Little Things!
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33 more
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- Please Help Me Out
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- Help!
- Advice
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- Dealing with Bipolar Dsorder
- Does an old brain injury contribute to anger management problems?
- dont understand me
- Three different personality disorders
- My younger brother is having spells of rage
- violent brother
- I get violent
- Anger Management
- Angry at my doctor for prescribing so carelessly
- I become very hostile towards myself
- Misdiagnosed and Lied To
- Living In Fear Of The Next Outburst
- A Very Bad Temper
- Angry But Over-Controlled
- Angry Friend
- Argumentative
- Inner Rage
- Screaming And Cursing Husband
- Are These Just Mood Swings
- Explosive Anger
- Chaotic Family Life
- Temper Problems
- Ruining the Best Relationships
- A VIOLENT MARRIAGE
- Jekyll & Hyde
- My Dad the Dictator
- Violent Behavior
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Tests
- Anger Quiz
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Book & Media Reviews
- Action, Emotion and Will
- Aggression and Antisocial Behavior in Children and Adolescents
- Anger
- Destructive Emotions
- Emotions Revealed
- Getting over Getting Mad
- Handbook of Emotions
- Hatred
- Letting Go of Anger
- Master Passions
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10 more
- Mastering Anger and Aggression
- Mindful Anger
- Restraining Rage
- Shame and Guilt
- Taking Charge of Anger
- Taking Charge of Anger: Six Steps to Asserting Yourself without Losing Control
- The Irritable Male Syndrome
- The Mythological Unconscious
- The Subtlety of Emotions
- The Vehement Passions
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Links
- [4] Articles
- [1] Associations
- [2] Information
- [1] Journals
- [10] Videos
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Videos
- Controlling Anger
- Help Your Child to Be Angry Better
- Anger, Compassion, and What It Means To Be Strong
- Anger Management Techniques
- Learn the 6 Steps to Coping with Anger and How To Overcome Anger Triggers
- Anger Management Techniques That Work
- How to deal with anger appropriately?
- The Mad Family: Anger Management For Children
- Coping with Anger After Deployment
- Does Anger Hurt Your Heart?
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More Information
- Wise Counsel Interview Transcript: An Interview with Steven Shaps, MA on Anger Management
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