In our fast-paced world, stress has become an almost inevitable part of daily life. According to a survey by the American Psychological Association, 77% of Americans regularly experience physical symptoms caused by stress. In the 2023 survey, women reported a higher average level of stress than men (5.3 vs. 4.8 out of 10), and regardless of gender, health and finances were among the top sources of stress. Often, where there's stress, there's anger lurking nearby. In fact, research shows that 32% of adults report feeling increasingly angry or irritable due to stress.
Why do stress and anger go hand-in-hand? And what can be done to reduce both? Let’s explore the connection between stress and anger and delve into tips from therapists to manage both stress and anger effectively.
And whether you live in Rhode Island or Massachusetts, The Psyched Group has therapists who are experts on helping to reduce stress and anger.
What you may not know about stress
Most of us have excess stress in our lives and know it’s important to our health and well-being to reduce it. But why specifically? While short-term “good” stress can be motivating and energizing such as what comes with a welcomed job change or wedding preparation, long-term “bad” stress has specific deferential effects on our health.
You may not know that chronic stress has been found to affect memory and cognitive function. It can impair the hippocampus, a brain region crucial for memory formation and retrieval, leading to difficulties in concentration, learning, and recalling information.
Stress can disrupt the brain-gut connection, leading to gastrointestinal issues such as irritable bowel syndrome (IBS), indigestion, and undesirable changes in gut microbiota composition. Chronic stress suppresses the immune system, making individuals more susceptible to infections, illnesses, and autoimmune disorders. Stress can exacerbate skin conditions such as acne, eczema, psoriasis, and hives because stress triggers the release of cortisol and other hormones that can increase inflammation. And the list goes on.
While anger itself isn’t negative, how we manage it can be
Anger is a natural human emotion triggered by various factors, including frustration, perceived injustice, or feeling threatened. It's our body's response to perceived threats or conflicts, and it can manifest in various ways, from mild irritation to full-blown rage. While anger itself isn't inherently negative, how we express and manage it can significantly impact our well-being and relationships.
Stress-Anger Connection
Stress acts as a catalyst for anger in many ways. When we're stressed, our bodies go into "fight or flight" mode, priming us to respond quickly to perceived threats. However, prolonged stress can lead to heightened emotional arousal, making us more prone to anger outbursts. Additionally, chronic stress can deplete our emotional resources, making it harder to regulate our emotions effectively, leading to increased irritability and anger.
So, what can we do?
8 Tips for Managing Stress and Anger
Therapists at The Psyched Group recommend various stress and anger management strategies.
- Practice relaxation techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation often reduce stress and calm the mind. These practices can help lower overall stress levels and mitigate anger triggers. After 20 years of “failing” at mediation, The Psyched Group founder and Chief Wellness Officer, Kenneth Beaupre, discovered a form of meditation, that in as few as 10 minutes in the morning, allows him to be more productive, positive, relaxed, and balanced throughout the day.
- Improve communication skills: Learning effective communication skills can help express feelings and needs more clearly, reducing misunderstandings and conflicts that often lead to stress and anger. Our therapists teach techniques such as active listening, assertiveness training, and conflict resolution strategies.
- Identify and challenge negative thought patterns: Negative thought patterns, such as catastrophizing or all-or-nothing thinking, can fuel stress and anger. Our therapists can help clients identify these patterns and challenge them through cognitive-behavioral techniques, promoting more balanced and realistic thinking.
- Stress management strategies: Stress management techniques such as time management, prioritization, and setting boundaries can help individuals cope with stress more effectively. Learning to identify and avoid or minimize stressors can also be beneficial.
- Healthy lifestyle habits: Easier said than done, adopting a healthy lifestyle can help reduce stress and improve overall well-being. Our therapists can provide tips and strategies to help with fitting in regular physical activity, maintaining a balanced diet, getting adequate sleep, and avoiding harmful substances such as alcohol and tobacco.
- Problem-solving skills: Developing problem-solving skills can help address and resolve stressful situations more effectively. Learning systematic problem-solving techniques, such as identifying the problem, generating possible solutions, evaluating alternatives, and implementing a plan of action from a therapist can prove helpful.
- Self-care practices: Practicing self-care is essential for managing stress and anger. Engage in activities you enjoy, hobbies, relaxation techniques, and spending time with supportive friends and family members. If on a busy schedule, it doesn’t have to take hours. Start in small doses like taking short breaks to stretch your body especially if you spend long hours sitting at a desk, stay hydrated by drinking plenty of water, practice gratitude by taking a moment each day to reflect on what you're grateful for, and prioritizing 7-9 hours of sleep each night.
- Cognitive Behavioral Therapy (CBT): Studies have shown that therapy, such as cognitive-behavioral therapy (CBT), can be highly effective in managing unhealthy stress and anger. In fact, a study published in the Journal of Consulting and Clinical Psychology found that CBT significantly reduced anger symptoms in participants.
Successfully navigating stress and anger
Stress and anger may often go hand-in-hand, but with the right strategies and support, it's possible to find balance and cultivate healthier ways of coping. Whether you're in Rhode Island or Massachusetts, seeking therapy and implementing therapist-recommended tips can help you navigate the challenges of stress and anger, leading to greater well-being, better mental health, and improved relationships.
The Psyched Group has several therapists available virtually throughout Massachusetts and Rhode Island who can help with stress and anger relief.
To find a Psyched therapist, go here.