A brief list of physical responses to anger
Headache, muscle tension, clenched fists, changes in breathing, upset stomach, sleep disturbances, yelling, hitting and breaking things.
Decrease the intensity of Anger
Be aware of your needs versus your wants, problem solve ways to get your needs met. Taking a break, exercise, journaling, and deciding to take positive actions.
Reasons why you are not expressing your anger
Denial, fear of rejection and non-validation, allowing others to deny your right to be angry, avoidance of addressing any type of feelings.
Side effects of not expressing anger
Depression, anxiety, guilt, self-destructive activity like drinking, drug use, or excessive eating to mask feelings. Also, experiencing aggression and violence, disguised anger expressed in the form of nagging, withholding sex, displacement, sarcasm or silence and withdrawal.
Healthy ways to deal with anger
Recognize anger and how it affects your body, express it appropriately using i-statements, exercise, journaling, talking to a trusted professional or family member who can validate how you feel.