Anger Management Tips and Techniques for Getting Anger Under Control

Anger is a normal, healthy emotion. But it’s unhealthy when it flares up all the time or spirals out of control. Chronic, explosive anger has serious consequences for your relationships, your health, and your state of mind. The good news is that getting anger under control is easier than you think. With insight about the real reasons for your anger and these anger management tools, you can learn to keep your temper from hijacking your life.

Why is anger something you need to control but not crush?

The emotion of anger is neither good nor bad. Like any emotion, it’s conveying a message, telling you that a situation is upsetting, or unjust, or threatening. If your kneejerk reaction to anger is to explode, however, that message never has a chance to be conveyed. So, while it’s perfectly normal to feel angry when you’ve been mistreated or wronged, anger becomes a problem when you express it in a way that harms yourself or others.

If you have a hot temper, you may feel like it’s out of your hands and there’s little you can do to tame the beast. But you have more control over your anger than you think. You can learn to express your emotions without hurting others.

Myths and facts about anger
Myth: I shouldn’t “hold in” my anger. It’s healthy to vent and let it out. Fact: While it’s true that suppressing and ignoring anger is unhealthy, venting is no better. Anger is not something you have to “let out” in an aggressive way in order to avoid blowing up. In fact, outbursts and tirades only fuel the fire and reinforce your anger problem.
Myth: Anger, aggression, and intimidation help me earn respect and get what I want. Fact: Respect doesn’t come from bullying others. People may be afraid of you, but they won’t respect you if you can’t control yourself or handle opposing viewpoints. Others will be more willing to listen to you and accommodate your needs if you communicate in a respectful way.
Myth: I can’t help myself. Anger isn’t something you can control. Fact: You can’t always control the situation you’re in or how it makes you feel, but you can control how you express your anger. And you can express your anger without being verbally or physically abusive. Even if someone is pushing your buttons, you always have a choice about how to respond.

How anger management can help you

You might think that venting your anger is healthy, that the people around you are too sensitive, that your anger is justified, or that you need to show your fury to get respect. But the truth is that anger is much more likely to damage your relationships, impair your judgment, get in the way of success, and have a negative impact on the way people see you. That’s where anger management comes in.

The goal of anger management

Many people think that anger management is about learning to suppress your anger. But never getting angry is not a good goal. Anger is normal, and it will come out regardless of how hard you try to tamp it down. The true goal of anger management isn’t to suppress feelings of anger but rather to understand the message behind the emotion and express it in a healthy way without losing control. When you do, you’ll not only feel better, you’ll also be more likely to get your needs met, be better able to manage conflict in your life, and strengthen your relationships.

Mastering the art of anger management takes work, but the more you practice, the easier it will get. And the payoff is huge. Learning to control your anger and express it appropriately will help you build better relationships, achieve your goals, and lead a healthier, more satisfying life.

The consequences of out-of-control anger

• Out-of-control anger hurts your physical health. Constantly operating at high levels of stress and anger makes you more susceptible to heart disease, diabetes, a weakened immune system, insomnia, and high blood pressure.
• Out-of-control anger hurts your mental health. Chronic anger consumes huge amounts of mental energy, and clouds your thinking, making it harder to concentrate or enjoy life. It can also lead to stress, depression, and other mental health problems.
• Out-of-control anger hurts your career. Constructive criticism, creative differences, and heated debate can be healthy. But lashing out only alienates your colleagues, supervisors, or clients and erodes their respect.
• Out-of-control anger hurts your relationships with others. It causes lasting scars in the people you love most and gets in the way of friendships and work relationships. Explosive anger makes it hard for others to trust you, speak honestly, or feel confortable—and is especially damaging to children.

Tip 1: Explore what's really behind your anger

Anger problems often stem from what you’ve learned as a child. If you watched others in your family scream, hit each other, or throw things, you might think this is how anger is supposed to be expressed. Traumatic events and high levels of stress can make you more susceptible to anger as well.

Anger is often a cover-up for other feelings

In order to express your anger in appropriate ways, you need to be in touch with what you are really feeling. Is your anger masking other feelings such as embarrassment, insecurity, hurt, shame, or vulnerability?

If your knee-jerk response in many situations is anger, it’s likely that your temper is covering up your true feelings. This is especially likely if you grew up in a family where expressing feelings was strongly discouraged. As an adult, you may have a hard time acknowledging feelings other than anger. Anger can also be a symptom of underlying health problems, such as depression, trauma, or chronic stress.

Clues that there's more to your anger than meets the eye

You have a hard time compromising. Is it hard for you to understand other people’s points of view, and even harder to concede a point? If you grew up in a family where anger was out of control, you may remember how the angry person got his or her way by being the loudest and most demanding. Compromising might bring up scary feelings of failure and vulnerability.

You have trouble expressing emotions other than anger. Do you pride yourself on being tough and in control? Do you feel that emotions like fear, guilt, or shame don’t apply to you? Everyone has those emotions so you may be using anger as a cover for them.

You view different opinions as a personal challenge. Do you believe that your way is always right and get angry when others disagree? If you have a strong need to be in control or a fragile ego, you may interpret other perspectives as a challenge to your authority, rather than simply a different way of looking at things.

Reconnect with your emotions to manage anger

If you are uncomfortable with different emotions, disconnected, or stuck on an angry one-note response to situations, it’s important to get back in touch with your feelings.

HelpGuide’s Emotional Intelligence Toolkit can help you recognize and manage the full range of emotions, even the painful ones you may have been covering up with anger. Learn more.

Tip 2: Be aware of your anger warning signs and triggers

While you might feel that you just explode into anger without warning, in fact, there are physical warning signs in your body. Anger is a normal physical response. It fuels the “fight or flight” system of the body, and the angrier you get, the more your body goes into overdrive. Becoming aware of your own personal signs that your temper is starting to boil allows you to take steps to manage your anger before it gets out of control.

Pay attention to the way anger feels in your body

• Knots in your stomach
• Clenching your hands or jaw
• Feeling clammy or flushed
• Breathing faster
• Headaches

• Pacing or needing to walk around
• "Seeing red"
• Having trouble concentrating
• Pounding heart
• Tensing your shoulders

Identify the negative thought patterns that trigger your temper

You may think that external thingsthe insensitive actions of other people, for example, or frustrating situationsare what cause your anger. But anger problems have less to do with what happens to you than how you interpret and think about what happened. Common negative thinking patterns that trigger and fuel anger include:

• Overgeneralizing. For example, "You ALWAYS interrupt me. You NEVER consider my needs. EVERYONE disrepects me. I NEVER get the credit I deserve."
• Obsessing on "shoulds" and "musts." Having a rigid view of the way things should or must be and getting angry when reality doesn't line up with this vision.
• Mind reading and jumping to conclusions. Assuming you "know" what someone else is thinking or feeling—that he or she intentionally upset you, ignored your wishes, or disrepected you.
• Collecting straws. Looking for things to get upset about, usually while overlooking or blowing past anything positive. Letting these small irritations build and build until you reach the "final straw" and explode, often over something relatively minor.
• Blaming. When anything bad happens or something goes wrong, it's always someone else's fault. You blame others for the things that happen to you rather than taking responsibility for your own life.

Avoid people, places, and situations that bring out your worst

Stressful events don’t excuse anger, but understanding how these events affect you can help you take control of your environment and avoid unnecessary aggravation. Look at your regular routine and try to identify activities, times of day, people, places, or situations that trigger irritable or angry feelings. Maybe you get into a fight every time you go out for drinks with a certain group of friends. Or maybe the traffic on your daily commute drives you crazy. Then think about ways to avoid these triggers or view the situation differently so it doesn’t make your blood boil.

Tip 3: Learn ways to cool down

Once you know how to recognize the warning signs that your temper is rising and anticipate your triggers, you can act quickly to deal with your anger before it spins out of control. There are many techniques that can help you cool down and keep your anger in check.

Quick tips for cooling down

Focus on the physical sensations of anger. While it may seem counterintuitive, tuning into the way your body feels when you're angry often lessens the emotional intensity of your anger.

Take some deep breaths. Deep, slow breathing helps counteract rising tension. The key is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs.

Exercise. A brisk walk around the block is a great idea. It releases pent-up energy so you can approach the situation with a cooler head.

Use your senses. Take advantage of the relaxing power of your sense of sight, smell, hearing, touch, and taste. You might try listening to music or picturing yourself in a favorite place.

Stretch or massage areas of tension. Roll your shoulders if you are tensing them, for example, or gently massage your neck and scalp.

Slowly count to ten. Focus on the counting to let your rational mind catch up with your feelings. If you still feel out of control by the time you reach ten, start counting again.

Give yourself a reality check

When you start getting upset about something, take a moment to think about the situation. Ask yourself:

• How imporant is it in the grand scheme of things?
• Is it really worth getting angry about it?
• Is it worth ruining the rest of my day?
• Is my response appropriate to the situation?
• Is there anything I can do about it?
• Is taking action worth my time?

Tip 4: Find healthier ways to express your anger

If you’ve decided that the situation is worth getting angry about and there’s something you can do to make it better, the key is to express your feelings in a healthy way. When communicated respectfully and channeled effectively, anger can be a tremendous source of energy and inspiration for change.

Pinpoint what you're really angry about

Have you ever gotten into an argument over something silly? Big fights often happen over something small, like a dish left out or being ten minutes late. But there’s usually a bigger issue behind it. If you find your irritation and anger rapidly rising, ask yourself “What am I really angry about?” Identifying the real source of frustration will help you communicate your anger better, take constructive action, and work towards a resolution.

Take five if things get too heated

If your anger seems to be spiraling out of control, remove yourself from the situation for a few minutes or for as long as it takes you to cool down. A brisk walk, a trip to the gym, or a few minutes listening to some music should allow you to calm down, release pent up emotion, and then approach the situation with a cooler head.

Always fight fair

It’s OK to be upset at someone, but if you don’t fight fair, the relationship will quickly break down. Fighting fair allows you to express your own needs while still respecting others.

Make the relationship your priority. Maintaining and strengthening the relationship, rather than "winning" the argument, should always be your first priority. Be respectful of the other person and his or her viewpoint.

Focus on the present. Once you are in the heat of arguing, it's easy to start throwing past grievances into the mix. Rather than looking to the past and assigning blame, focus on what you can do in the present to solve the problem.

Choose your battles. Conflicts can be draining, so it's important to consider whether the issue is really worthy of your time and energy. If you pick your battles rather than fighting over every little thing, others will take you more seriously when you are upset.

Be willing to forgive. Resolving conflict is impossible if you're unwilling or unable to forgive. Resolution lies in releasing the urge to punish, which can never compensate for our losses and only adds to our injury by further depleting and draining our lives.

Know when to let something go. If you can't come to an agreement, agree to disagree. It takes two people to keep an argument going. If a conflict is going nowhere, you can choose to disengage and move on.

Developing your conflict resolution skills

The way you respond to differences and disagreements at home and at work can create hostility and irreparable rifts, or it can build safety and trust. Learning how to resolve conflict in a positive way will help you strengthen your relationships. See: Conflict Resolution Skills

Tip 5: Know when to seek professional help

If your anger is still spiraling out of control, despite putting the previous anger management techniques into practice, or if you’re getting into trouble with the law or hurting others you need more help. There are many therapists, classes, and programs for people with anger management problems. Asking for help is not a sign of weakness. You’ll often find others in the same shoes, and getting direct feedback on techniques for controlling anger can be tremendously helpful.

Therapy for anger problems. Therapy can be a great way to explore the reasons behind your anger. If you don't know why you are getting angry, it's very hard to control. Therapy provides a safe environment to learn more about your reasons and identify triggers for your anger. It's also a safe place to practice new skills in expressing your anger.

Anger management classes or groups. Anger management classes or groups allow you to see others coping with the same struggles. You will also learn tips and techniques for managing your anger and hear other people's stories. For domestic violence issues, traditional anger management is usually not recommended. There are special classes that go into the issues of and control that are at the heart of domestic violence.

Consider professional help for anger management if:

• You feel constantly frustrated and angry no matter what you try.
• Your temper causes problems at work or in your relationships.
• You avoid new events and people because you feel like you can't control your temper.
• You have gotten in trouble with the law due to your anger.
• Your anger has ever led you to physical violence.

If your loved one has an anger management problem

If your loved one has an anger problem, you probably feel like you’re walking on eggshells all the time. But always remember that you are not to blame for your loved one’s anger. There is never an excuse for physically or verbally abusive behavior. You have a right to be treated with respect and to live without fear of an angry outburst or a violent rage.

Five tips for dealing with a loved one's anger management problem

While you can't control another person's anger, you can control how you respond to it:

1. Set clear boundaries about what you will and will not tolerate.
2. Wait for a time when you are both calm to talk to your loved one about the anger problem. Don't bring it up when either of you is already angry.
3. Remove yourself from the situation if your loved one does not calm down.
4. Consider counseling or therapy if you are having a hard time standing up for yourself.
5. Put your safety first. If you feel unsafe or threatened in any way, get away from your loved one.

Anger isn't the real problem in abusive relationships

Despite what many believe, domestic violence and abuse is not due to the abuser's loss of control over his temper, but a deliberate choice to control you. If you are in an abusive relationship, know that couples counseling is not recommended—and your partner needs specialized treatment, not regular anger management classes.

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The link between emotions and health

Our emotional and physical health are inextricably linked. Whether we’re happy or sad, our bodies respond physically to the way we think, feel and act. Anastasia Stephens finds out how

by Psychologies

The argument you’ve just had with your lover has left your blood boiling. You phone a friend, who makes light of it and, before long, you’re laughing. Our emotions have a capacity to harm and heal – not just psychologically but physically. Research has shown that having to deliver a speech can double the severity of allergy symptoms for two days, while crying is soothing because stress hormones are carried out of your body in tears. So, just how do feelings affect our health?

When you sing your loved one’s praises… Expressing the affectionate feelings you have towards your partner lowers cholesterol levels. A study reported in the journal Human Communication Research showed that when people spent three 20-minute sessions per week writing about loved ones, their cholesterol count fell within five weeks.

When you’re having a blazing row… According to scientists at Ohio State University, a 30-minute argument with your partner can slow your body’s ability to heal by at least a day. If you argue regularly, that healing time is doubled. Researchers tested couples with a suction device that created tiny blisters on their arms. When the couples were asked to talk about an area of disagreement that provoked emotion, the wounds took about 40 per cent longer to heal than those of the control group. This response, say the researchers, is caused by a surge in cytokines, the  immune molecules that trigger inflammation. High levels of cytokines are linked to arthritis, diabetes, heart disease and cancer.

When you’re stressed-out… Research at the Stanford University School of Medicine found that short bouts of stress can boost immunity and raise levels of cancer-fighting molecules – and the effect lasts for weeks after the stressful situation ends. However, long-lasting or chronic stress is a different matter. ‘Stress leaves you in a fight-or-flight state in which your body turns off long-term building and repair projects,’ says Robert Sapolsky, professor of biological sciences at Stanford. ‘Memory and accuracy are impaired. Patrols for invaders aren’t sent out, you tire more easily, you can become depressed and reproduction gets downgraded.’ Exposure to chronic stress has been found to raise risk of cardiovascular disease and diabetes.

When you bottle things up… When it comes to venting our anger or holding it in, the jury’s out as to which works best or worst for us. A long-term study in Michigan looked at women who suppressed their anger in confrontations with their partners and found that they had twice the risk of dying from conditions such as heart attack, stroke or cancer. Yet giving in to impulses to shout abuse could cause problems, too. Angry outbursts may last only a few minutes, but they can cause surges in blood pressure and heart rate, raising the risk of heart attack by 19 per cent, concludes a study at University College, London. Subtle forms of anger, such as impatience, irritability and grouchiness, damage health, too.

When you’re in love… Falling in love raises levels of nerve growth factor for about a year, according to researchers at the University of Pavia in Italy. Nerve growth factor, a hormone-like substance, helps restore the nervous system and improves memory by triggering the growth of new brain cells. It’s also associated with the feeling of being loved-up and contented, inducing a calming effect on both the body and the mind.

When you’re feeling down… Depression, pessimism and apathy affect our health in several ways. ‘Low mood is linked to low levels of serotonin and dopamine, the feel-good neurotransmitters in the brain,’ says London GP Dr Jane Flemming. ‘Serotonin plays a role in regulating pain perception and could be the reason why 45 per cent of patients with depression also suffer aches and pains.’

When you have a fit of the giggles… In a study of the effects of laughter, Dr Lee Berk of Loma Linda University in California discovered that levels of mood-boosting beta-endorphins increased by 27 per cent, while human growth hormone, a substance that aids sleep and cellular repair, rose by 87 per cent. The effects were achieved by watching a humorous film. In another study, the mere anticipation of laughter was enough to reduce levels of the stress hormones cortisol and adrenalin. Cardiologists at the University of Maryland Medical Center found that laughing can reduce the risk of a heart attack by curbing unwanted stress.

When you burst into tears… US biochemist Dr William Frey compared the tears of women who cried for emotional reasons with those whose eyes welled up on exposure to onions. Emotional tears were found to contain high levels of the hormones and neurotransmitters associated with stress. Frey concluded that the purpose of emotional crying is to remove stress chemicals. Holding back tears leaves the body prone to anxiety, including weakened immunity, impaired memory and poor digestion. When you’re consumed with jealousy…Jealousy is one of the most powerful and painful of human emotions – and the most difficult to control. Women’s jealousy is usually triggered by the suspicion of emotional betrayal, while men typically become jealous when they suspect they have sexual competition. ‘Jealousy is a complex mix of fear, stress and anger,’ says  Flemming. ‘These three states trigger the fight-or-flight response, usually in quite an intense way. Someone in the grip of jealousy is likely to suffer raised blood pressure, heart rate and adrenalin levels, weakened immunity and anxiety.’

When you can’t let go of an argument… Researchers reporting in the International Journal Of  Psychophysiology found that it’s not just angry outbursts that cause blood pressure to rise – during the course of a week, every time their subjects recalled the situation, their stress levels soared. So, if you’ve recently had a dispute, try to distract yourself so you don’t dwell on it.

When you count your blessings… Feelings of gratitude boost immunity, lower blood pressure and speed healing. Dr Rollin McCraty of the Institute of HeartMath in the US is studying the link between emotions and physical health, and has found that, like love, gratitude and contentment also trigger oxytocin. ‘Oxytocin is secreted by the heart whenever you feel open and connected,’ says McCraty.‘It switches off stress by causing the nervous system to relax. Oxygenation to tissues increases significantly, as does healing. We’ve found that gratitude is also associated with more harmonious electric activity around both the heart and brain – the very state in which these organs operate most effectively.’

More inspiration:

Read Women are too emotional. Really? by Jane C Woods on LifeLabs

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Mind/Body Connection: How Your Emotions Affect Your Health

People who have good emotional health are aware of their thoughts, feelings, and behaviors. They have learned healthy ways to cope with the stress and problems that are a normal part of life. They feel good about themselves and have healthy relationships. 
However, many things that happen in your life can disrupt your emotional health. These can lead to strong feelings of sadness, stress, or anxiety. Even good or wanted changes can be as stressful as unwanted changes. These things include:

• Being laid off from your job.
• Having a child leave or return home.
• Dealing with the death of a loved one.
• Getting divorced or married.
• Suffering an illness or an injury.
• Getting a job promotion.
• Experiencing money problems.
• Moving to a new home.
• Having or adopting a baby.

How can my emotions affect my health?

Your body responds to the way you think, feel, and act. This is one type of “mind/body connection.” When you are stressed, anxious, or upset, your body reacts in a way that might tell you that something isn’t right. For example, you might develop high blood pressure or a stomach ulcer after a particularly stressful event, such as the death of a loved one.

Path to improved health

There are ways that you can improve your emotional health. First, try to recognize your emotions and understand why you are having them. Sorting out the causes of sadness, stress, and anxiety in your life can help you manage your emotional health. Following are some other helpful tips.

Express your feelings in appropriate ways

If feelings of stress, sadness, or anxiety are causing physical problems, keeping these feelings inside can make you feel worse. It’s okay to let your loved ones know when something is bothering you. However, keep in mind that your family and friends may not always be able to help you deal with your feelings appropriately. At these times, ask someone outside the situation for help. Try asking your family doctor, a counselor, or a religious advisor for advice and support to help you improve your emotional health.

Live a balanced life

Focus on the things that you are grateful for in your life. Try not to obsess about the problems at work, school, or home that lead to negative feelings. This doesn’t mean you have to pretend to be happy when you feel stressed, anxious, or upset. It’s important to deal with these negative feelings, but try to focus on the positive things in your life, too. You may want to use a journal to keep track of things that make you feel happy or peaceful. Some research has shown that having a positive outlook can improve your quality of life and give your health a boost. You may also need to find ways to let go of some things in your life that make you feel stressed and overwhelmed. Make time for things you enjoy.

Develop resilience

People with resilience are able to cope with stress in a healthy way. Resilience can be learned and strengthened with different strategies. These include having social support, keeping a positive view of yourself, accepting change, and keeping things in perspective. A counselor or therapist can help you achieve this goal with cognitive behavioral therapy (CBT). Ask your doctor if this is a good idea for you.

Calm your mind and body

Relaxation methods, such as meditation, listening to music, listening to guided imagery CDs or mp3s, yoga, and Tai Chi are useful ways to bring your emotions into balance. Free guided imagery videos are also available on YouTube.

Meditation is a form of guided thought. It can take many forms. For example, you may do it by exercising, stretching, or breathing deeply. Ask your family doctor for advice about relaxation methods.

Take care of yourself

To have good emotional health, it’s important to take care of your body by having a regular routine for eating healthy meals, getting enough sleep, and exercising to relieve pent-up tension. Avoid overeating and don’t abuse drugs or alcohol. Using drugs or alcohol just causes other issues, such as family and health problems.

Things to consider

Poor emotional health can weaken your body’s immune system. This makes you more likely to get colds and other infections during emotionally difficult times. Also, when you are feeling stressed, anxious, or upset, you may not take care of your health as well as you should. You may not feel like exercising, eating nutritious foods, or taking medicine that your doctor prescribes. You may abuse  alcohol, tobacco, or other drugs. Other signs of poor emotional health include:

• back pain
• change in appetite
• chest pain
• constipation or diarrhea
• dry mouth
• extreme tiredness
• general aches and pains
• headaches
• high blood pressure
• insomnia (trouble sleeping)
• lightheadedness
• palpitations (the feeling that your heart is racing)
• sexual problems
• shortness of breath
• stiff neck
• sweating
• upset stomach
• weight gain or loss.

Why does my doctor need to know about my emotions?

You may not be used to talking to your doctor about your feelings or problems in your personal life. But remember, he or she can’t always tell that you’re feeling stressed, anxious, or upset just by looking at you. It’s important to be honest with your doctor if you are having these feelings.

First, he or she will need to make sure that other health problems aren’t causing your physical symptoms. If your symptoms aren’t caused by other health problems, you and your doctor can address the emotional causes of your symptoms. Your doctor may suggest ways to treat your physical symptoms while you work together to improve your emotional health.

When to see a doctor

If your negative feelings don’t go away and are so strong that they keep you from enjoying life, it’s especially important for you to talk to your doctor. You may have what doctors call “major depression.” Depression is a medical illness that can be treated with individualized counseling, medicine, or both.

Questions to ask your doctor

• How can I better cope with stress?
• Are my health problems causing my stress or is my stress causing my health problems?
• I don’t think I’m under stress, but is my body telling me that I am?
• Everything in my life is good. Why am I not happy?

Resources

Centers for Disease Control and Prevention, Health-Related Quality of Life

Centers for Disease Control and Prevention, Coping with a Disaster or Traumatic Event

Last Updated: June 2017

This article was contributed by: familydoctor.org editorial staff

Categories: Emotional Well-Being, Mental Health, Prevention and Wellness

Tags: Anxiety, depression, headache, Psychiatric and Psychologic, shortness of breath, weight gain

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How Your Emotions Affect Your Health

There is a growing body of evidence that illnesses in the body are trapped emotions that are affecting us in real, physical ways. By releasing suppressed, repressed, and trapped negative emotions, we can heal our bodies and our minds. In this article we will look at the ways that emotions affect your body. Here’s How Your Emotions Affect Your Health

You can, of course, feel emotions in your body as physiological changes, For example, when you are embarrassed your face flushes red and you feel hot with the rush of blood to your face. In this way, you know how some emotions can be felt physically in the body. Similarly, fear might make you feel tightness in your stomach and muscle tension.

There is a mental component to how we process emotions, in how we interpret the event. For example, if your car breaks down on your way to work, you can feel frustration about it or you can feel that you have received a message that you need to slow down this morning and take care of your valuable possessions. Deciding how to feel about a physiological emotion in your body is the mental component of the mind-body connection that determines how emotions affect your body.

HOW NEGATIVE EMOTIONS AFFECT YOUR HEALTH

Dr. Mercola says ‘The classic definition of stress is ‘any real or imagined threat, and your body’s response to it.’ Your body’s natural stress response can have a significant impact on your immune function, brain chemistry, blood sugar levels, hormonal balance, and much more.’

A University of Michigan study looked at whether or not we can cultivate positive emotions to affect our body and optimize health. They found that ‘Negative emotions (e.g., fear, anger, and sadness) narrow an individual’s momentary thought’action repertoire toward specific actions that served the ancestral function of promoting survival.’ In other words, our fight or flight response kicks in when we have a negative emotion and we feel either aggressive or like we need to hide from the feelings

Researchers at the Department of Psychology at Carnegie Mellon University in Pittsburgh, Pennsylvania say ‘psychological factors might influence immunity and immune system’mediated disease.’ Also, the study found ‘substantial evidence that factors such as stress, negative affect [emotions], clinical depression, social support, and repression/denial can influence both cellular and humoral [lymphatic fluid] indicators of immune status and function.’

Negative emotions have a major impact on the immune system of the body. ‘At least in the case of the less serious infectious diseases (colds, influenza, herpes), [there are] consistent and convincing evidence of links between stress and negative affect [emotions] and disease onset and progression.’ In other words, if you are in a bad mood, feeling sad, angry, or stressed, you are more likely to get sick from even something like the flu.

HOW POSITIVE EMOTIONS AFFECT YOUR HEALTH

When you feel joy, happiness, excitement, hopeful, appreciated, respected, or loved, your body responds by releasing endorphins and oxytocin, often called ‘the cuddle hormone.’ We feel good when we have these emotions and we want even more of the good, positive emotions, like a drug craving.

Unlike negative emotions that can stay trapped in the body, positive emotions help remove the effect of negative emotions in the body. Positive emotions don’t get trapped in our bodies, but it is believed that they trigger cellular changes that improve the normal functioning of the body.

The University of Michigan scientists say that positive emotions (e.g., joy, interest, and contentment) broaden an individual’s momentary thought-action repertoire, which in turn can build that individual’s enduring personal resources, resources that also served the ancestral function of promoting survival.

Related article: 9 Ways Emotionally Unavailable People Hide Their Feelings From You

One implication of the broaden-and-build model is that positive emotions have an undoing effect on negative emotions. By broadening the momentary thought-action repertoire, positive emotions loosen the hold that negative emotions gain on an individual’s mind and body by undoing the narrowed psychological and physiological preparation for specific action. Indeed, empirical studies have shown that contentment and joy speed recovery from the cardiovascular aftereffects of negative emotions.

HOW YOU CAN USE THIS INFORMATION TO AFFECT YOUR 

HEALTH IN POSITIVE WAYS

Learn to identify negative emotions in your body. Practicing self-awareness and mastery is the key. When you realize that you feel frustrated, for example, where do you notice the changes in your body? Once you feel these stress changes in your muscles and internal organs, you can better identify the emotion and cope with both your internal processing of the emotion, and relaxing your muscles to change how you feel.

Related article: 10 Habits That Make Anxiety Worse (And How to Avoid Having Them)

Change your processing of the emotion, by reframing the thought from ‘This is s frustrating’ to ‘This is just a minor setback. Everything will be ok.’ Then work on relaxing the muscles of your shoulders and upper back by first lifting and then releasing your shoulders. Many of us carry tension here, so the shoulders are good place to start when you are re-learning how emotions affect your body.

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Things to Remember When You Have Negative Thoughts

It can be a challenge to change our thinking, as we first have to become aware of it - but it can be worth the effort, as our thinking can affect our life experience...

Have you noticed how your thinking affects you?