The Benefits and Pitfalls of Anger

Do you think of anger as a bad emotion? Or of happiness as the natural, opposing “good” emotion?

There is an assumption that anger and happiness cannot coexist. People think that happiness is good, while anger is bad.

Indeed, anger is a negative and displeasing emotion, but it’s not an all-destructive and inherently bad emotion that you should avoid at all costs. Instead, experiencing anger could lead to some positive outcomes.

This article will illustrate the outcomes of anger, both the good and the bad. It will also suggest ways to get the best out of this emotion. So, scroll more to learn ways to be happy by being angry.

The benefits of anger

According to the APA Dictionary of Psychology, anger is an emotion characterized by hostility and tension. The definition also notes that it arises from frustration, real or imagined injury by another, or perceived injustice.

Anger is inevitable. Everyone has experienced it and deemed it a destructive emotion that should be avoided at all costs. However, despite its unpleasant nature, anger can also bring some good.

Signals for correcting any harm or injustice

In a paper exploring the role of anger in relationships, researchers noted that anger acts as a signal to inform individuals of any harm or injustice that has occurred. This signal will accompany the physiological arousal that prepares them to take correctional actions.

The role of anger as a signal could be seen in many circumstances. For example, in a romantic relationship, you could be angry with your partner for frequently forgetting to take the trash out of the house.

In this situation, your anger signals a problem in their relationship that needs to be addressed. This anger could motivate you to take corrective action, such as giving your partner clear and assertive feedback.

Anger can affect one’s happiness because it motivates corrective action. The Theory of Positive Balance explains this, arguing that this correctional action signal is why a certain degree of negative emotions (anger included) is needed for happiness.

With anger, you can address problems and seek better outcomes, leading to positive behavioral changes.

Thus, in the theory of positive balance, positive mental health is an overall state in which positive emotions surpass negative ones. However, this doesn’t imply that negative emotions are completely absent.

Motivator for goal attainment

In addition to being a corrective action signal, anger also plays a part in goal attainment.

Researchers from Texas A&M University show this in their study. They suggested that anger motivates individuals, making them more driven and determined to overcome obstacles and achieve their goals.

A meta-analysis pointed out that successful people tend to experience higher levels of happiness and subjective well-being. Thus, goal attainment plays a role in shaping one’s happiness.

In other words, anger plays a part in your happiness. It helps you recognize your issues, resolve them, and pursue your goals. Thus, the notion that anger and happiness could not co-exist is incorrect.

The pitfalls of uncontrolled anger

Despite being able to generate positive outcomes, this does not mean you should not control your anger. When unregulated, the dance of anger could generate many negative outcomes, such as the following.

Narrowing perspective

Anger could narrow your perspective. Researchers from Georgetown University and Wharton School explain that this could happen because when experiencing anger, individuals tend to be fixated on their viewpoint and find it difficult to consider other perspectives. Their anger causes them to direct their focus on the triggers.

Disrupting sleep

Researchers from Iowa State University found that people with poor anger control tend to sleep poorly. Conversely, those who can control their anger impulses sleep better. In short, controlling anger is necessary to avoid disrupting sleep quality.

Practices for harnessing anger effectively

With the benefits one may reap from experiencing anger, it is important for individuals not to shun anger entirely. Meanwhile, the pitfalls that could come from unregulated anger could be detrimental.

With that in mind, finding the balance between dealing with anger and experiencing it healthily is important. Below are some ways you could employ to do so:

Establish timeout

In circumstances that elicit anger, taking a timeout to cool down and regain composure is helpful. This anger management strategy could help individuals not to engage in destructive behavior. Here are the steps to do so:

Communicate the duration of the timeout. If other people are involved, communicate your intention to take a timeout. Let them know how long you’ll need to set clear expectations for yourself.
Physically leave the situation. Remove yourself from the premises to create a physical separation. This will give you space to calm yourself.
Engage in healthy activities. These include activities that could reduce your anger arousal, such as walking, meditating, reading, etc. However, refrain from activities that may harm you, such as driving. Also, don’t consume alcohol and other substances, as they could exacerbate emotions and impair judgment.
Resume the discussion. After the agreed-upon timeout period, check to see if both parties are ready to discuss the issue calmly and constructively.

Recognize anger triggers

The first step in managing anger effectively is to be aware of your triggers. To do so, take some time to reflect on the circumstances under which you experience anger.

Grab some paper and take notes on those triggers by answering the questions below:

What are the signs of your anger?
In what ways could your anger benefit you?
In daily life, what everyday situations anger you?
In what ways does your anger become destructive?
What are the anger-eliciting situations in your past that you find hard to let go of?
What are the actions you do when you are angry? What are the impacts of those actions?

Reframe the angry thoughts

Once you’ve identified the triggers, identify and reframe the cognitive distortions behind them.

Cognitive distortions are inaccurate thought patterns. Identifying and challenging cognitive distortions is important, as it helps reduce the intensity of the anger. Below are the common anger-eliciting cognitive distortions and ways to reframe them:

Labeling

These are the distortions where you generate overly simplistic and negative judgments about others. Reframe this distortion by focusing on the specific behaviors, not the person. For example:

Distortion: “He is awful.”
Reframing: “He may struggle with personal issues.”

Shoulds

This is when you hold unrealistic expectations for others or themselves. Instead of demanding, it will be better to express wishes or desires and reframe these distortions. For example:

Distortion: “She should not have done that.”
Reframing: “I wish she would’ve behaved differently.”

Blaming

Rather than taking personal responsibility, you may assume responsibility for the situations toward others. With this kind of distortion, individuals should recognize their reactions. For example:

Distortion: “He is an annoying person.”
Reframing: “I am annoyed with what he did.”

Blowing things out of proportion

This is a distortion where you magnify situations to see something worse than it really is. For example:

Distortion: “My life is over!”
Reframing: “I am disappointed with their actions, but it is not the end of my life. ”

Therefore, you should assess and acknowledge the situation as it is without any exaggeration.

Mind reading

This is when you assume you know other people’s intentions or thoughts without evidence. To reframe this distortion, individuals focus on facts instead of speculating. For example:

Distortion: “He is trying to gaslight me.”
Reframing: “This is just my interpretation, not a fact. I don’t know what is in his head. Maybe I do have some responsibility for this problem.”

Fortune-telling

You do this when you predict negative outcomes without evidence. To reframe this kind of distortion, avoid assumptions and acknowledge uncertainty.

For example:

Distortion: “She’ll never change.”
Reframing: “She may be resistant to change right now, but change is still possible.”

Channel healthy anger into positive outcomes

Instead of destructive outcomes, channel your anger into positive results. Below are some steps you can take to do so:

Appraise the situation. Reflect on the anger-eliciting situation and recall your thoughts on it. Remember your immediate thoughts regarding the situation. Next, reflect on whether you handled the situation effectively
Brainstorm the positive outcomes. Identify three positive ways you could have channeled your anger in that situation. This could be the solution to resolve the situation, engaging in expressive activities (writing, painting, etc) or actions that could impact a broader societal change (activism, volunteering, and advocacy).

Channeling anger into positive outcomes is a transformative experience. It turns a potentially destructive emotion into a powerful force for personal growth and meaningful change.

However, there are times when you can’t regulate anger on your own. Addressing this is necessary, as it may cause you to be violent to others and yourself. When this happens, you should seek professional help.

In conclusion

Try to reflect on when you feel anger bubbling up inside you.

At that moment, you may realize that it is not merely an unpleasant feeling. Rather, it is also a message to act and fix the situation. Recognize that anger is not a villain. That being said, it is essential to manage anger and experience it healthily. You should not let it consume you.

So, take a step toward happiness by embracing and managing anger.

If you would like to see more resources on anger, check out the Happiness Science Labs. The lab uses the research of the Institute for Life Management Science to produce courses, certifications, podcasts, videos, and other tools. Visit the Happiness Science Labs today.

Photo by diana.grytsku on Freepik

The Benefits and Pitfalls of Anger

The benefits of anger