Anger
is one of the hardest Emotions to deal with in Recovery and can often be a
factor that leads to relapse if left unchecked.
What
most people don’t realize is that Anger is often what is referred to as a
“secondary emotion” – it’s simply a reaction to another primary emotion.
Looking
at the chain of events that occurs when a person becomes angry can help in
identifying the primary emotion that is being felt.
People
usually become angry in response to some sort of threat. This threat can be
toward the physical body (as in a fist fight), a threat to personal property
(like in a car accident), a threat to self-esteem (name calling), a threat to
beliefs or values (a difference of opinion in terms of what is right or just),
or a threat of not getting what one wants.
Once
a person has perceived a situation as a threat, the next event that occurs in
the chain reaction of anger is the body’s physical response to the feeling of
anger.
Typical
physical responses to anger include increased heart rate and blood pressure, a
clenched jaw and/or fists, shortness or quickening of breath, and the face
turning red.
The
way in which the threatening event is interpreted leads to further feelings of
anger. This stage of the anger chain consists of cognitive distortions that
lead a person to jump to conclusions about a situation that can be inaccurate.
For
example, if someone were to bump into you at the grocery store and you thought
to yourself “Oh, he didn’t mean to do that, he accidentally bumped in to me,”
you would not likely become angry. If you instead thought “That guy meant to
bump into me, he clearly saw me standing here, and he is trying to start trouble,”
your perception of the situation would then further your feelings of anger.
If
anger is left unchecked, it is at this point that a person usually decides to
act on their feelings of anger. Acting out behaviors can include name calling,
physical altercations, yelling, threatening the other person, etc. In order for
a person to successfully manage issues with anger, the chain of events must be
broken before this stage is reached.
Finally,
after the anger episode is over, the person has the opportunity to reflect on
how the situation could have been handled differently. This is a key part of
anger management, as this allows a person to come up with healthier
alternatives to anger the next time a threat is perceived. The earlier the
chain of events that occurs when a person becomes angry is broken, the easier
it will be for the person to react differently and make a better choice. This
is very important in recovery, as anger is a very common relapse trigger. If
not managed in a healthy way, anger can tempt a person in recovery to alleviate
these feelings by using drugs and alcohol.
Managing
anger is a lot like creating a relapse prevention plan. The first step is to
identify the triggers to anger, and work to uncover the true emotion that is
hiding behind the mask of anger. Once the true emotion is identified, feelings
of anger can be alleviated by focusing on deep breathing, progressive muscle
relaxation, or even by doing something as simple as taking a walk or a hot shower.
Managing anger in a healthy way can also help a person in recovery to
communicate with others more effectively and develop patience and tolerance.
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