Dealing with Anger

Among the basic emotions of human beings, anger is as fundamental as happiness and sadness. There is no doubt that we have all experienced anger at some point in our lives, whether it be as a fleeting annoyance or rage.

Although anger is widely perceived as a harmful emotional response, it can also be viewed as a healthy and appropriate response when expressed assertively and respectfully. It is also possible to use anger to motivate yourself to achieve your highest aspirations.

However, anger can become destructive when it becomes out of control. Health problems, work difficulties, and relationship difficulties can occur, as well as feelings of regret and fear. An individual's thoughts can become irrational and exaggerated and lead to a range of negative behaviours, usually associated with aggression and violence.

What is anger?

Anger is a strong emotion that ranges in intensity from mild irritation to intense fury and rage. The reason you may be angry could be a specific person (such as a co-worker or supervisor) or an event (such as a traffic jam, a delayed flight), or it could be a result of your worrying or brooding over personal issues. Anger can also be triggered by traumatic or enraging memories.

Anger is an emotion that can control many individuals, posing difficulties in controlling the emotion itself. People who have difficulty controlling their anger and other negative emotions may not initially understand the roots, triggers, and consequences, which are essential to managing it.

Feelings of anger are the result of the sympathetic nervous system's "fight, flight, or freeze" response; they prepare us for conflict. It is accompanied by physiological and biological changes such as an increase in heart rate, blood pressure, energy hormones, adrenaline, and noradrenaline. Both external and internal factors can contribute to anger. Fighting, however, does not necessarily involve using violence; rather, it involves motivating communities to change laws and enforce new norms to combat injustice. People can be driven to fight for what they believe to be right by it.

The various models of anger, stages, types, and cognitive distortions associated with anger have been the subject of a wide range of research.

Models of anger:

This model will allow you to become more aware of when you are becoming angry and can allow you to contemplate your actions. Having this knowledge of how anger occurs will allow you to become aware of the frequency, intensity, and duration of your anger so that you can assess its impact on your life.

Models of anger

Stages of anger:

The stages of anger management can be considered as the steps that precede an angry emotional reaction. In these stages, the focus is on the length of time it takes for anger to unravel from its escalation to its aftermath. These are divided up into these three stages.

Types of anger:

Research has shown that there are four different types of anger that help shape how we may react in a situation that makes us angry. These are:

Model

Cognitive distortions (thoughts/beliefs) that may provoke anger:

Strategies to manage anger

Outbursts of anger often result in regret and a wish that one could have expressed oneself differently. Whether you have chronic anger or occasionally outbursts, understanding how to control and reduce your anger makes potentially problematic situations easier by providing yourself with a healthy alternative to sometimes harmful reactions. Identifying and navigating this powerful emotion can lead to growth.

How to express anger:

How to manage your anger:

How can I manage anger that’s warranted?

Dealing with anger and my studies

Anger management can make it hard to focus on studying for your exams and managing assignment deadlines, all of which can make doing well at university harder. However, there are lots of strategies you can try to help support you in your studies, you just need to find the right ones that work for you.

University Support

If your anger is creating barriers that may affect your study or you want support to optimise your study then the WSU Counselling Service, Disability Service, or Student Welfare Service may be able to help.

Students can access free, short term, confidential counselling services. Face to face, Zoom or phone appointments can be made by telephoning 1300 668 370. Our office hours are Monday to Friday 9:00am - 4:30pm. Alternatively, you can email counselling@westernsydney.edu.au

The Disability Service is free to access with Disability Advisors assisting students to meet their full potential. If you have a diagnosed physical, psychological or medical condition that impacts on your studies, you may be eligible for an Academic Reasonable Adjustment Plan, developed by the Disability Service. Contact the Disability Service on 1300 668 370, email disability@westernsydney.edu.au, or make contact via WesternNow.

Find support for academic, personal and financial hardship, international support and accommodation by calling 1300 668 370 or making contact via WesternNow.

Multifaith Chaplaincy can provide confidential conversation and care and support for stress management and anxiety with links to religious groups and faith communities. For more information, please call Daniel Jantos on 0402771543 or email d.jantos@westernsydney.edu.au.

Consider applying for Disruption to Studies and Requests for Extension if you feel as though your studies have been significantly impacted.

Deferred Exam – You can apply for a Deferred Exam no later than 5:00 pm on the second working day after your scheduled exam if you are unable to attend a final exam due to serious illness, misadventure or other exceptional circumstances beyond your control. Submit a Student Form and attach supporting documents online for application.

Withdrawal Without Academic Penalty is an option available after the Census Date of the teaching term provided that you meet eligibility.

A Leave of Absence is a temporary break from studying. Once you have completed one or more subjects in your enrolled program, you can apply for a Leave of Absence. A Leave of Absence can be taken as either six or twelve months. The maximum amount of leave you can take during your program is twelve months. Please note, you must submit your application before the relevant census date

If you are considering any of these options, please reach out to the counselling service for support and guidance. If you are an international student, please make sure you seek advice particularly if you are considering withdrawing without penalty or taking a leave of absence as these may have implications for your visa conditions.

Community Support

Resources

Podcasts

Ep. 30: 7 Ways Past Anger

Dr. Rick Hanson and Forrest have a discussion about ways to address and work with anger that is beneficial in the long term. Listen on Apple Podcasts or Spotify.

Videos

Apps

Still struggling?

If you are still struggling, reach out to the WSU counselling team for support and advice. If you prefer to seek support from a service outside of the university, it may be helpful to speak to your General Practitioner regarding a Mental Health Care Plan and referral to a psychologist, or you can speak to a counsellor or other health professional. Remember you are not alone and there will always be someone out there who is willing to stay with you through your hard times.