Are you finding yourself consistently stressed or under pressure? Do you feel like you’re quicker to anger than you used to be?
Remember, some amount of stress or anger is completely natural and talking about it with someone can be the first step towards managing it. Through talking it out, you can find more helpful ways of managing and coping with the challenges that life throws your way. You’re not alone.
Stress refers to the psychological perception of pressure, perceiving that the demands of a situation are greater than your ability to cope, as well as the physical reaction of your body to this perception. Some stress is necessary for all living things to respond to dangers, challenges, and uncertainties in their environment. Perceiving danger triggers an automatic response in our bodies called the ‘Fight or Flight’ response (also called the ‘Fight, Flight, or Freeze’ response), which triggers the firing of hormonal signals that prepares us to meet a threat or flee from it. As a result, people may experience an increased heartrate, increased blood circulation, high metabolism, muscle tension, and focused attention, all of which prepare us for dealing with a threat. Although this response allows us to deal with immediate threats in our environment, people may also experience chronic stress from extended difficulties.
Anger is also a natural aspect of human existence, as natural as happiness or sadness. Like stress, anger may be motivated by the ‘Fight or Flight’ response in dealing with a threat. However, dealing with a threat doesn’t mean you need to shout at someone or punch them in the face. It may mean that you feel an increased motivation to change or address a situation. Anger may be triggered by being treated unfairly, feeling unappreciated, being under a lot of pressure, or by coping with a traumatic event. Being angry is not necessarily a bad thing. How we react to it is what counts.
Prolonged stress or anger may result in negative health outcomes, such as weakening the immune system, impairing cognitive functioning, or leading to depression or anxiety. These can also affect how we think, feel, and behave. For example, prolonged stress or anger may result in feeling overwhelmed, finding it difficult to concentrate, being irritable, sleep issues, appetite changes, drinking alcohol or smoking more than usual, or avoiding certain places or people.
Contributors to Stress/Anger
Although some amount of stress and anger is necessary and natural, there are some factors that may lead to experiencing more stress or anger than is necessary or helpful. For example, focusing on things out of our control, believing that our well-being is out of our control, refusal to see others’ perspectives, a lack of communication, and a low tolerance for discomfort can all contribute to additional stress or anger. It may also be the case that one’s lifestyle or life circumstances may be causing overwhelm from stress, which is why it is important to strive for a healthy work-life balance and to seek support when facing difficult life challenges, such as financial worries or relationship issues.
Management of Stress/Anger
There are several approaches to managing stress and anger, both physical and psychological. Physical tips include meditation, breathing exercises, physical exercise, taking breaks, engaging in enjoyable activities, eating healthily, developing a good sleep routine, and limiting caffeine, alcohol, and nicotine intake. Psychological tips include talking about your stress/anger with someone you trust or seeing a mental health professional. Through talking about it, the root of the stress/anger may be identified and the possibilty of change may be explored. For example, organisation, planning, journalling, breaking down tasks, and adopting a different perspective on the stressor can go significant lengths towards alleviating stress or anger. In therapy, stress and anger may be managed through becoming self-aware, examining our thoughts and feelings, and coming up with strategies to manage them.
For more information on stress or anger, please see the resources below.
References & Resources
HSE. (2022). Understanding and Managing Anger.
Retrieved from: https://www2.hse.ie/mental-health/issues/anger/
HSE. (2022). Stress – Self-Help and Tips.
Retrieved from: https://www2.hse.ie/mental-health/issues/stress/
Mental Health Ireland. (2024). Stress.
Retrieved from: https://www.mentalhealthireland.ie/wp-content/uploads/2022/04/Stress-Booklet.pdf
Psychology Today. (2024). Anger.
Retrieved from: https://www.psychologytoday.com/ie/basics/anger
Psychology Today. (2024). Stress.
Retrieved from: https://www.psychologytoday.com/ie/basics/stress
Helplines
Aware – 1800 80 48 48
Childline Ireland – 1800 66 66 66
Grow – 0818 474 474
Pieta House – 1800 247 247
Samaritans Ireland – 116 123
For more, see Mental Health Ireland helpline resources: https://www.mentalhealthireland.ie/get-support/