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When Anger Runs Wild...

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The World Sees Red

Almost 8% of the population experiences intense or poorly controlled anger. When people are asked about their personal experiences, 12% admit they have trouble controlling their own anger, and a third claim to know someone with anger problems.

Physical Impact

Anger can trigger physiological reactions such as increased heart rate and blood pressure, headaches, tingling sensations, fatigue, blood rush, and pressure in the sinus.

Emotional Impact

Emotional reactions that accompany anger include irritation, frustration, rage and anxiety. People with anger may struggle to regulate emotions and calm themselves down.

Social Impact

Anger can be fatal for a person's relationships - those who are unable to control their anger often lash out at loved ones. They may also struggle to form new relationships.

Causes of Anger


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Biological Factors

Some studies have highlighted a genetic component to anger difficulties. However, other biological factors can be at play as well - traumatic brain injuries, tumours and even chemical imbalances can lead to anger.


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Environmental Factors

Anger could also be caused due to a person's environment. Financial difficulties, prolonged illness, natural calamities and other stressful situations can make a person feel burdened and more likely to express intense anger.


3

Personal Factors

Distorted patterns of thinking can make people react more aggressively to situations. Research has also found that the amount and intensity of anger is linked to certain personality traits and bad habits like substance use.

Strategies to Manage Anger


Mindful Acceptance

Mindfulness can increase awareness of one's experience and can allow people to respond calmly to situations. It can also help one accept difficult feelings and events.

Thought Work

By becoming aware of their thoughts, people can take steps to feel calmer. Learning techniques to dispute negative thinking can help reduce the intensity of anger.

Relaxation Techniques

Anger can be managed by reducing the arousal felt in one's body when faced with an unpleasant situation, and teaching oneself to relax at a physiological level.


How InnerHour Can Help


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The anger programmme in the InnerHour app offers a step-by-step guide to help people better understand and manage their anger.

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A personalised plan is created for each person by identifying the specific skills they need to work on.

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Interactive activities are presented each day to help individuals learn skills like mindful acceptance, problem solving, and frustration tolerance.

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Lifestyle changes are supported with the app's goal setting and tracking mechanism. Moreover, a specialised tracker helps people track their anger levels over time.

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Finally, we offer a series of easy-to-read articles and other content pieces to provide psychoeducation about anger.

What our users say

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Get Rid of Anger

You can build a better, calmer version of yourself with InnerHour. Get started now.


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References

Bravo, P., Edwards, A., Barr, P. J., Scholl, I., Elwyn, G., McAllister, M., & Cochrane Healthcare Quality Research Group, Cardiff University. (2015, July 01). Conceptualising patient empowerment: A mixed methods study. BMC Health Services Research 15: 252.

DeSteno, D., Lim, D., Duong, F., & Condon, P. (2017, November 02). Meditation Inhibits Aggressive Responses to Provocations. Mindfulness 9 (4): 1117-1122.

Brach, T. (2003). Radical acceptance: Embracing your life with the heart of a Buddha. New York, NY: Bantam Books.

Beck, R. & Fernandez, E. (1998). Cognitive-Behavioral Therapy in the Treatment of Anger: A Meta-Analysis. Retrieved from Cognitive Therapy and Research 22 (1) pp. 63-74.