The Danger of Anger: Ballwin and Ellisville Speak Up

Movie stars lashing out drunkenly. Professional sports coaches responding with obsenities to fans. Presidential candidates with flairing tempers over heated subjects. These items have become par for the course in today's news.

And while some may attribute these outbursts to public pressures, many people face issues that make their tempers boil over on a daily basis, without any of the aforementioned emotional fireworks.

So at what expense to our health do these outburts come at, and what can we do to avoid them?

Dr. Cynthia Poelker is a board-certified family physician on staff at St. Luke's Hospital.

"Anger is a strong negative emotion which can cause detrimental effects on the body over time," said Poelker, who also sees patients at Westglen Family Physicians in Ellisville.

Anger quickly triggers the sympathetic nervous system to create the "fight-or-flight" reaction, and while this manages stress in the short term, chronic repetition of this reaction can lead to many medical problems. 

Dr. Poelker said this includes "..increased risk of coronary artery disease, heart attack, stroke, high blood pressure, anxiety, depression, insomnia, abdominal pain and chronic headache. Chronic elevations in these hormones can also decrease bone density and immune system response."

Naturally none of these are desirable outcomes, and most everyone could use some extra tools to help us make it through the day.

"There are many ways to address anger and it’s good to have a few that you are prepared to use," Susan Robson said.
Robson, a Ballwin licensed child and family therapist, said there isn't a one-size-fits all solution for anger management.

"For one thing, everyone responds to things differently, so some anger management tools will help some people while others are more helpful to others."

Still, here are Robson's top 5 tips for addressing oncoming anger are:

Take five: When faced with an angry situation, the best response is to remove yourself from it, take five minutes to cool down and return to the situation when you recognize that you are thinking rationally.

Take a Breath:  If it’s not possible to remove yourself from the situation, take three deep breaths by inhaling through your nose and exhaling through your mouth like you’re blowing through a straw.  By taking three deep breaths, you brain is sending a message to your central nervous system to relax. 

Trick your brain: You can divert your thoughts by saying the alphabet backwards, counting to thirty by threes or some other brain teaser that requires focus.

Take a Picture: Try picturing a place or an activity that makes you feel calm and content.  When you have a picture in your mind, try to notice every detail.  Is the wind blowing?  Is it warm or cool?

Notice your surroundings: In a situation in which you feel yourself becoming angry, try to notice everything around you. Noticing everything you can see, everything you can hear, everything you smell, everything you feel, and everything you taste. 

In addition, anger isn't just something you address when you feel your temperature rise or your heart beat faster. Robson includes other recommendations to handle stress such as staying physically active and stretching, and putting yourself in situations you know will distract your from stress or improve your mood — such as reading a favorite publication or jumping in the shower.

• Ballwin, MO Anger Management Resources

• Ellisville, MO Anger Management Resources