Is My Anger Going to Kill Me?
November 05, 2015
Story at-a-glance
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Men who often answered yes to the question “Do you get
angry easily?” had an increased risk of dying earlier
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Compared to those in the least-angry quartile, those in
the angriest 25 percent had 1.57 times the risk of dying
early
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So-called constructive anger, in which people calmly
discuss angry feelings and work toward solutions, may
actually have health benefits
By Dr. Mercola
Most people are aware that lifestyle habits like healthy eating
and exercise can influence their lifespan, leading to either
premature death or extended longevity. Less widely appreciated is
the influence of psychological factors, like
anger, on mortality, yet they are certainly related.
A new study from Iowa State University researchers shed some
light on just how strongly negative emotions like anger might affect
your risk of dying early, all by asking a simple question: “Do you
get angry easily?”
People Who Are Quick to Anger May Die Earlier
The study involved more than 1,300 men who were followed for
nearly 40 years. The men had an average age of just under 30 at the
start of the study. Those who often answered yes to the question “Do
you get angry easily?” had an increased risk of dying earlier.
Compared to those in the least-angry quartile, those in the
angriest 25 percent had 1.57 times the risk of dying early.1
Even after accounting for other factors that correlate with
mortality, like income level, marital and
smoking status, and even personality traits (like higher levels
of cognitive ability, which can be protective), the association
still remained.
The study’s lead author told The Guardian:2
“It’s not just about being angry occasionally for five
years… These people were likely to have been consistently angry.
It’s OK to have a cross afternoon, or even a year. This question
may capture not transient anger, but a predisposition to anger.”
Why Anger Can Be Deadly
Negative emotions like anger trigger a cascade of physical
reactions that extend throughout your body, including increases in
heart rate, arterial tension, and blood pressure. Together these
could prompt changes in blood flow that encourage blood clots as
well as trigger inflammation.
Letting your anger out explosively may be harmful because it
triggers surges in stress hormones and injures blood vessel linings.
One study from Washington State University found that people over
the age of 50 who express their anger by lashing out are more likely
to have calcium deposits in their coronary arteries – an indication
that you’re at a high risk for a heart attack – than their mellower
peers.3
A systematic review involving data on 5,000 heart attacks, 800
strokes, and 300 cases of arrhythmia also revealed that anger
increases your risk of heart attack, arrhythmia, and
stroke – and the risk increases with frequent anger episodes.4
According to the study, when a person is angry, their risk of
heart attack increases by nearly five-fold and their risk of stroke
goes up more than three-fold in the two hours following an angry
outburst (compared to when they are not angry).
The risk was even greater among those who had a history of heart
problems.
Those most at risk following anger episodes were those with
underlying risk factors and those who got angry frequently. Research
published in Circulation further showed that men with
feelings of anger and hostility had an increased risk of atrial
fibrillation, or an irregular heart rhythm.5
Chronic Anger May Increase Your Dementia Risk
It’s not only your
heart health that’s influenced by anger or a similar emotion
known as cynical distrust. Cynical distrust is described as
believing that most people are self-interested and out for
themselves as opposed to looking out for the community and others.
Some experts describe it as a form of chronic anger.6
Older people with high levels of cynical distrust had a more than
2.5 times greater risk of developing dementia than those with low
levels.7
The finding adds to growing research showing that negative emotions,
and cynicism in particular, may lead to poor health. It’s dangerous
in a number of ways.
For instance, cynical people are more likely to smoke and gain
excess weight, and less likely to exercise. They also struggle more
with stress and have higher levels of chronic inflammation, which is
linked to chronic diseases including dementia. For instance,
research has shown:
- Women with cynical, hostile attitudes are more likely to die
prematurely and have higher rates of death from coronary heart
disease than women with “positive future expectations”8
- People with cynical attitudes may suffer more from stress,
and do not get as much of the stress-buffering benefits offered
by positive social support9
- Cynical hostility is associated with poor oral health10
- Cynical hostility is associated with increased markers of
inflammation, which may contribute to increased heart risks11
- Cynical hostility is associated with increased metabolic
burden among middle-aged and older adults12
Suppressing Your Anger Probably Isn’t a Good Idea
Although frequent anger is clearly not good for you, holding in
your anger isn’t the answer; this has been linked to increases in
blood pressure and heart rate.
One study even found suppressing your anger may triple your risk of
having a heart attack.13
The health risks of suppressing your anger may be even greater if
you feel you’ve been treated unfairly.
According to research published in the American Journal of
Epidemiology, people who indicated they were likely to suppress
their anger in response to two hypothetical anger-provoking
situations had 1.7 times the mortality risk of those who expressed
their anger.
Further, those who suppressed their anger when unjustifiably
confronted by their spouse had twice the mortality risk of those who
expressed their anger.14
As noted by
Dr. Stephen Sinatra:
“Suppressed anger, rage, loss of vital connection
(heartbreak), and emotional isolation and lack of intimacy with
others are all ‘hidden’ emotional risk factors that can
contribute to the development of heart disease.
Many cardiologists fail to recognize these
psycho-emotional factors which often underlie other commonly
recognized risk factors such as excessive smoking, inappropriate
diet, and even high blood pressure and cholesterol levels.”
Getting in Touch with Your Emotions May Reduce Your Risk of Obesity
Living more mindfully, that is, actively focusing your attention
on the moment you’re in right now, is one strategy that might help
you to become more in touch with your emotions and less of a slave
to anger.
There’s good reason to do so. In addition to enhancing your
feelings of well-being, people who are more mindful are less likely
to be obese, and have less belly fat, than those who are less so.15
It could be that focusing on what’s happening in the present may
help people overcome an evolutionary predisposition to stock up on
calories and rest for survival. The Epoch Times reported:16
“Mindfulness, which other studies have shown can help
people overcome cravings and eat a healthier diet, [study author
Eric] Loucks says, may be the cognitive tool people need to
overcome their instincts.
Similarly, it may help people override an aversion to
initiating exercise (research suggests that people feel great
after working out but often feel ambivalent about getting
started). ‘That’s where the mindfulness may come in,’ Loucks
adds. ‘Being aware of each and every moment and how that’s
related to what we do and how we feel.’”
Keep in mind that you can add mindfulness to virtually any aspect
of your day – even while you’re eating, working or doing household
chores like
washing dishes – simply by paying attention to the sensations
you are experiencing in the present moment. It’s not a form of
formal meditation, but rather is more of an everyday mindset.
How to Turn Your Anger into a Beneficial Emotion
Anger is a normal human emotion and certainly can have its place.
It may serve as a warning that something is wrong or alert you to an
impending physical or psychological trauma. Feelings of anger, which
trigger surges of adrenaline, may give you energy to resist
potential threats. They may also help you learn how to set physical
and emotional limits and boundaries in your life.
Whether that anger eventually harms your health or not may be
related not only to its frequency (and chronic nature) but also to
how it’s expressed and how you cope with it. Turning into a bitter,
cynical, or aggressive person who slams doors or incites arguments
with others will only enhance your stress (and health risks).17
However, channeling your anger into a controlled outward
expression can help you to release tension and
stress. An example of this would be using your anger to fuel an
intense exercise session. So-called constructive anger, in which
people calmly discuss angry feelings and work toward solutions, may
actually have health benefits, as opposed to destructive anger,
which harms it. Whereas constructive anger usually involves two
people, destructive anger is usually confined to just one person.
For anger to be constructive, it typically involves anger that is
justified and in which an appropriate response is received. Both
parties can then focus on correcting the misunderstanding. According
to the American Psychological Association, everyday anger,
especially at home, may also have benefits:18
“… [A] number of studies show that in the places where
anger is usually played out – especially on the domestic front –
it is often beneficial. ‘When you look at everyday episodes of
anger as opposed to more dramatic ones, the results are usually
positive,’ says James Averill, PhD, a University of
Massachusetts Amherst psychologist whose studies of everyday
anger in the 1980s found that angry episodes helped strengthen
relationships about half the time, according to a community
sample.
Echoing those findings, a 2002 study in the Journal
of Clinical Psychology… found that 40 percent of a community
sample of 93 people reported positive long-term effects of angry
episodes, compared with 36 percent that reported neutral and 25
percent that reported negative long-term outcomes. Similarly, a
1997 study… in the Journal of Social Behavior and
Personality… found that 55 percent of a comparative
community sample of Russians and Americans said an angry episode
produced a positive outcome. Almost a third of them noted the
episode helped them see their own faults.”
How to Lengthen Your Short Fuse
If you have a short fuse when it comes to anger, I recommend
using energy psychology techniques such as the
Emotional Freedom Techniques (EFT). EFT can reprogram your
body’s reactions to the unavoidable stressors of everyday life by
stimulating different energy meridian points in your body. It’s done
by tapping on specific key locations with your fingertips while
custom-made verbal affirmations are said repeatedly. This can be
done alone or under the supervision of a qualified therapist.
Making a point to be more mindful – focusing on what you’re doing
and the sensations you’re experiencing right now – can also
be helpful in improving your mental and emotional outlook. When
you’re in the present moment, your mind will have less chance to
wander and ruminate on stressful or anger-provoking incidents, which
can help you to let go of your angry feelings. For times when you do
get angry, try to see a light at the end of the tunnel. Can you work
out this misunderstanding with the other party?
Will you learn more about yourself and your own faults? Be sure
to also express the anger in a constructive manner, channeling your
angry energy into exercise or cleaning your house, for instance.
Additionally, realize that while we all have different personalities
(some more prone to anger and others more mellow) happiness is a
choice you can make and even learn to make in your
life. Those who are happy tend to follow a certain
set of habits that create peace in their lives; if you learn to
apply these habits in your own life, there’s a good chance you’ll be
happier (and less angry) too.
1. Let go of grudges |
2. Treat everyone with kindness |
3. Regard your problems as challenges |
4. Express gratitude for what you have |
5. Dream big |
6. Don’t sweat the small stuff |
7. Speak well of others |
8. Avoid making excuses |
9. Live in the present |
10. Wake up at the same time every morning |
11. Don’t compare yourself to others |
12. Surround yourself with positive people |
13. Realize you don’t need others’ approval |
14. Take time to listen |
15. Nurture social relationships |
16. Meditate |
17.
Eat well |
18. Exercise |
19. Live minimally |
20. Be honest |
21. Establish personal control |
22. Accept what cannot be changed |
© Copyright 1997-2015 Dr. Joseph Mercola. All Rights Reserved.
http://articles.mercola.com/sites/articles/archive/2015/11/05/chronic-anger-can-be-deadly.aspx
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