There are always people around us who fly off the handle over minor issues daily. Everyone knows that being quick to anger is detrimental to health. Some might say, "I know frequent anger harms my body, but I just can't control it." "Furrowed brows, pursed lips, flared nostrils"—this is a universally recognized "angry face" confirmed by research.As the saying goes, "Anger harms the body." While its damage is comprehensive, few can remain calm when rage surges. So what should you absolutely avoid doing when angry?
Going to bed angry
A Western proverb warns: "Never go to bed angry."A study published in the American Journal of Neurology found that sleep can make memories of unpleasant experiences more vivid compared to when you're awake, prolonging the replay of anger-inducing scenes. Mental health experts note that going to bed angry can also increase your heart rate, cause rapid breathing, and lead to insomnia or severely disrupt sleep quality. So remind yourself: getting worked up at night won't solve anything. Get a good night's rest to recharge, and address it tomorrow.Driving While Angry Dr. David Naranjo, a clinical psychologist in California, explains that anger narrows one's field of vision, potentially obscuring pedestrians and other vehicles while driving. Research confirms that driving while angry increases the likelihood of traffic accidents.Consider listening to slow-tempo, melancholic ballads, as studies suggest this can help pull you back from anger. Conversely, blasting fast-paced music may intensify irritability.
Directing anger toward others
In life, a chain of anger often triggers multiple "domino effects," ranging from minor household disputes to frequent "extreme killings" in society.Psychologists note that while sudden emotional outbursts require release, never direct this "target" at others—especially vulnerable groups. When unable to vent, consider exercising outdoors or using activities like punching a heavy bag to steady your emotions.
Drowning sorrows in alcohol
Unhappy individuals often seek solace in drinking. While alcohol may numb physical pain, it intensifies the flames of anger.Dr. Naran explains that alcohol impairs the frontal lobe—the brain region responsible for controlling impulses and preventing harm to others or oneself. It diminishes rational judgment, heightens impulsivity, and may lead to irreversible mistakes.
Ignoring Blood Pressure
A study published in the European Heart Journal found that within two hours of an angry outburst, the risk of stroke triples and the risk of sudden heart attack increases fivefold. Those with a history of cardiovascular or cerebrovascular events face even higher risks. Medical Doctor Brandi Bell advises that if you have hypertension or are at high risk for it, you must monitor your blood pressure and quell your anger as quickly as possible.
Deep Reflection
"When unhappy, people tend to fixate on negative thoughts, narrowing their 'mental perspective,'" experts explain. Angry individuals become stubborn, believing the entire world sides with the other party while viewing themselves as the ultimate victim.Some blame others, while others take on all the blame themselves. Self-reflection at this point often fails to provide an objective assessment and can deepen dissatisfaction with oneself, leading to greater disappointment.
Binge Eating
Indulging in large meals and shopping sprees are undoubtedly two of women's go-to coping mechanisms. Yet, the regret over one's figure and empty wallet often follows immediately after.Research shows that when angry, people tend to consume more high-fat, high-sugar foods. This sudden, unhealthy "feast" can disrupt the digestive system, leading to issues like diarrhea or constipation. Overeating also contributes to excess calories, causing weight gain and figure changes.
Continuing the Argument
The angrier you get, the more you want to win the argument.In reality, the argument has long strayed from the core issue, devolving into meaningless, hurtful accusations. New York psychology professor Christine M. Allen notes that hurtful words often slip out when we're angry. Therefore, it's wise to first suppress your anger, temporarily step away from the argument, and take a few minutes to calm your mind and body. Once you've regained composure, you can return to discuss the matter objectively and engage in truly meaningful communication.
Posting Ranting "Emotional Posts"
Do you habitually vent by "ranting" on WeChat, Weibo, or QQ when upset? Psychologists caution that suppressing emotions can indeed lead to internal damage. However, when posting "emotional rants" on social media, avoid using aggressive or insulting language.Consider softening your tone when posting, as harsh language may spark fresh conflicts. Instead of sending an angry email, jot down those furious thoughts to help clarify your reasoning. Making Major Decisions Nearly all prisoners express regret: tragic outcomes stemmed from irrational decisions and actions made in the heat of anger.When angry, rationality is often overridden by emotion, impairing sound judgment. While some studies suggest decisions made in anger can be more decisive, major life choices or actions that may harm others require careful consideration to avoid lasting regret.
Moderate emotional release benefits our physical and mental health. Yet numerous studies reveal that frequent anger triggers significant health issues. American physiologist Dr. Elma found that ten minutes of anger consumes energy equivalent to running a 3000-meter race. Chronic anger disrupts endocrine function, damaging multiple organs and increasing risks for cancer, stroke, and other diseases.
When anger arises, experts recommend the following three steps:
First, extinguish anger in three steps:
American organizational psychologist Professor Oren Yuris proposed a calming principle: first, lower your voice; second, slow your speech; third, straighten your chest.Anger is an upward force, and straightening your chest prevents an aggressive posture while allowing your lungs to take in more oxygen, helping to ease tension. Additionally, taking deep breaths for several minutes or removing yourself from the argument can aid in emotional control.
Second, map your emotional landscape
Experts note emotions have "yin and yang" dimensions. "Yin-type" individuals tend to blame themselves when upset, often bottling anger, feeling depressed or anxious, and assuming fault lies with them. "Yang-type" individuals typically blame others, exhibiting irritability, quick temper, and aggression.We should recognize our emotional type, strive to map our emotional landscape, and discover coping strategies that suit us.
Third, address the root cause.
Often, the surface issue causing distress is merely a symptom of deeper-seated feelings like insecurity or jealousy. After the anger subsides, take time to reflect and tackle the underlying issue.