We’ve all had those moments when our palms sweat, our jaws clench, and we feel like we’re completely losing it. Anger is not the most pleasant emotion, so it’s no wonder it also has negative effects on our health.
A recent study looking at the impact of anger on heart health found that even brief outbursts of anger can have a negative impact.
This study Journal of the American Heart AssociationThe researchers recruited 208 healthy young people and took blood samples and blood pressure measurements before and after participants were asked to complete one of four tasks: counting out loud or recounting a memory that elicited either anger, sadness, or anxiety.
The scientists found that the blood vessels of subjects who recalled anger-related memories were less able to dilate than those in the other three groups. When blood vessels can’t dilate, they stay constricted for longer, which can put strain on the heart.
Anger “impairs the functioning of arteries and contributes to future heart attack risk,” lead study author Daichi Shimbo, M.D., a cardiologist and co-director of the Hypertension Center at Columbia University Irving Medical Center, said in a statement.
This isn’t the first study to suggest a link between anger and heart health: Research has also suggested that unresolved anger may increase the risk of gastrointestinal problems, insomnia, headaches and mood disorders, said Jack Ambrose, MD, a psychiatrist and senior medical director at NewYork-Presbyterian/Columbia University Irving Medical Center. health. It can also weaken the immune system and aggravate existing conditions such as arthritis.
But while it’s clear that anger has negative side effects, it also stands to reason that, like other natural emotions like fear or joy, anger has some valuable purpose. So is anger a good thing?
Here’s what experts say about the positive side of anger:
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Anger certainly plays a role, said Ryan Martin, PhD, a psychology professor at the University of Wisconsin-Green Bay and author. healthFeeling anger calls attention to injustices in the world and “encourages us to speak up when we’re being treated badly,” he said.
The physiological responses that accompany anger can also be helpful, he adds.
When we perceive injustice, the threat triggers the sympathetic nervous system’s “fight or flight” response, causing physical effects like increased heart rate, muscle tension, and flushed cheeks. This response also increases focus, attention, and energy, helping us take action and solve the problem.
A recent study found that participants who completed a series of difficult tasks, like solving puzzles or playing video games, while angry performed better than those who felt other emotions, like sadness or happiness.
While anger can be constructive, it can also be unhealthy in certain situations, Martin said.
It can happen when anger becomes disproportionate to the event that triggered it, or when someone holds on to anger for a long period of time.
“When people ruminate about their anger, replay the event in their mind and hold grudges, it can lead to chronic anger that can have a negative impact on their mental and physical health,” Ambrose said.
Martin adds that anger crosses the boundary from constructive to maladaptive when it leads to other destructive outcomes, such as aggression or the destruction of relationships.
To prevent anger from slipping into unhealthy territory, Martin says:[recognize] Recognize the signs of anger escalation and employ effective anger management strategies to prevent anger shifts.”
Luckily, there are multiple options to choose from.
Ambrose recommends stress management techniques such as exercise and mindfulness meditation, which studies show can help reduce negative thoughts and unhelpful emotional responses during stressful times.
“The goal of mindfulness meditation is to cultivate awareness of your present moment experience without judgment, allowing you to observe and acknowledge your angry feelings without being consumed by them,” Ambrose said.
Ambrose said deep breathing while meditating or practicing breathing exercises can have additional benefits, as deep breathing activates the parasympathetic nervous system, resulting in a slower heart rate and feelings of calm.
Another strategy, progressive muscle relaxation, can also “release anger-related physical tension,” says Ambrose. The technique involves tensing and then relaxing different muscle groups in the body, including the neck, shoulders, biceps, forearms and fingers.
If you have trouble controlling the intensity or duration of your anger, it may be a good idea to talk to a mental health professional who can help you work through the issues and identify whether there is an underlying condition, such as bipolar disorder, that is causing your angry outbursts.
