How to Deal with Rage Issues

Do you easily snap when someone cuts you off in traffic?

Does your blood pressure rise suddenly when things do not go your way?

You may have rage or anger issues.

Anger is a normal, healthy human emotion. It is neither good nor bad. We experience irritation from time to time, and there is absolutely nothing wrong about it. What matters most is how well we cope and express our feelings. However, if anger easily flares up, spirals out of control, or becomes explosive, you may be dealing with a rage issue.

When it gets out of control, rage can take a toll on your mental health, relationship with other people, and your overall quality of life. This can make you feel as if you are at the mercy of an unpredictable and powerful emotion that is difficult to control.

Rage is a negative, explosive emotion

What You Need to Know about Rage Issue

Rage loses a person’s limitations or restrictions. Strong feelings of anger can instantly be seen in the behaviour of an otherwise mild-mannered person just as easily in the demeanour of a highly stressed individual. Rage knows no place — it can happen in the home, office, or public environment.

The impact and magnitude of the actions associated with rage must be understood to prevent consequential displays of this negative, explosive emotion. Behavioural experts claimed that threatening and violent behaviour patterns can result from the inability to understand this emotional issue. One proven effective way to control rage is by identifying the person’s core emotional issues.

Anger/rage can affect both your physical and mental state

How It Affects Your Body and Mind

Uncontrolled anger stimulates both the body and mind to take action. It triggers the nervous system by raising the heart rate and blood pressure to increase the blood flow to the muscles. Anger also boosts the levels of blood sugar and affects the body’s ability to sweat. All these physical changes occur during the fight-or-flight response.

When a person encounters a threat, anger quickly interprets the situation into simple terms, such as right or wrong, and helps us make a better decision on how we should respond to the threat. Rage, on the other hand, interferes with rational thinking, causing a person to act impulsively on the situation without thinking. An enraged person usually acts aggressively towards the impending threat. Numerous studies claimed that inappropriate expression of anger or rage could have adverse effects on our health. Unresolved rage issue has been associated with mental health disorders, such as depression, anxiety, and self-harm.

Additionally, people with rage issues are more likely to make poor decisions, exhibit risky behaviour, and have substance or alcohol abuse problems. Continuous, explosive anger can trigger chronic pain disorders, which could result in sleep difficulties or digestive issues. Lastly, health experts reported that feelings of hostility and stress-related rage could potentially lead to flu, cold, heart problems, stroke, high blood pressure, and even cancer.

Talking to a trusted friend/family member helps reduce feelings of anger

Tips on How to Tame Your Rage

Anger management is the first crucial step to help you tame your temper. However, anger management is not about suppressing your anger, but understanding the message that causes the emotion and expressing it healthily without losing control. Since rage sparks from uncontrolled anger, being able to take control of your feelings not only help you feel better, but also enables you to build better relationships, manage conflict effectively, and live a healthier and more satisfying life.

Mastering the art of anger management takes time, work, and patience, but the payoff is enormous.

Here are several helpful tips to help you manage anger/rage issues:

1. Recognize the Warning Signs

– If you are dealing with an anger issue, it helps to recognize these common warning signs before your emotions start to work up:

  • Racing heartbeat
  • Sweating
  • Tight chest
  • Gritting your teeth
  • Anxiety
  • Raising your voice
  • Being defensive or snappy
  • Shaking
  • Sour or argumentative mood

On the other hand, pretending or suppressing your anger is not suitable for you. Also, it is not true that acknowledging your rage is similar to acting on it. Admitting to yourself or someone else that you are upset helps validate your feelings and empower you to work toward a solution.

Rage stems from uncontrolled anger

2. Know Why You Are Angry

– Many things may cause your anger to spark. It is a normal response in certain situations, but if you are not sure why you just snapped at someone, then it is smart to think back and know the reason(s) that sets you off. Consider the following factors that made you feel angry:

  • Hormonal or bodily changes that contribute to mood swings
  • Under a lot of pressure or tension
  • Frustration

Recognizing and dealing with the factors that made you feel angry or enraged can help reduce the damaging effects on your physical and mental health and relationships.

3. Take a Short Break

– Still simmering? Give yourself a few moments to cool down. Counting from one to 100 may seem simple, but it works. It takes your mind off something that made you upset and helps you come up with a better strategy on how to handle the situation without getting irritated or enraged. Once you are calm, make sure to express your anger and frustration in an assertive but non-confrontational way.

4. Find Possible Solutions

– Once you have identified what made you snapped, work on identifying all possible solutions to resolve the problem at hand. Does your husband’s messy car drive you crazy? Is your partner always late for dinner? Whatever it is, keep in mind that anger will not fix anything and will only make the situation worse. Once you are thinking clearly, express your concerns as clearly and directly as you can, without saying hurtful words.

5. Do Not Play the Blame Game

– Blaming or criticizing someone can only increase the tension. Using “I” statements to address the problem helps effectively reduce stress. Make sure to be respectful and specific when stating your concerns. For instance, “I am upset that you did not clean your room today” instead of saying “You never do any chores.”

6. Talk to Someone

– Sharing your feelings with someone whom you trust helps reduce the weight off your shoulder and mind. It could be a trusted friend or family member. However, be careful whom to talk to, because not every person is capable of hearing problems in a healthy and supportive way. Some of them may not be good listeners and advisers, while others may make it worse by fanning the flame.

Running helps take away your mind from a stressful situation

7. Exercise

– Exercise is an effective solution to let off steam and cool down your temper. If you start feeling enraged, go outside and take a walk or long run. You can also choose a physical activity you enjoy. Additionally, moving our body helps stimulate the body and brain to feel healthier, happier and more relaxed.

8. Practice Relaxation Skills

– Taming your mind and body to relax helps control your temper. Put your relaxation skills to work, like deep-breathing exercises, imagining a relaxing scene, or repeating a calming phrase (“take it easy”), before anger starts to conquer your senses. Listening to your favourite music, writing a journal, or doing a few yoga practices also help you calm down and relax.

9. Know When to Seek Help

– Controlling anger can be extremely challenging because it blacks out your thoughts. Talking to a licensed therapist helps you respond to anger more appropriately before it leads to violence or abuse.

For professional counselling in Windsor, Ontario, call Wendy Limarzi at (519) 253-1519. My anger management strategies will help you become empowered and live a healthy, stress-free, and peaceful life by handling a difficult situation in a positive, constructive way. You can also use the contact form to book an appointment.