Anger is a powerful emotion that can have severe consequences on your health if not managed correctly. By holding onto anger and not expressing it in a healthy way, you risk creating inflammation in your body, which can lead to various diseases. Learning to deal with anger constructively and letting it out instead of bottling it up inside can significantly improve your wellbeing and decrease your risk for illness.
The dangers of suppressing anger
A study conducted by the University of Miami discovered a correlation between suppressing anger and having fewer natural killer cells – the immune system cells responsible for fighting cancer. The men who were open about expressing their anger had natural killer cells with increased cytotoxicity, making them more effective in combating cancer.
Suppressing anger isn’t just a concern for cancer patients; a study on middle-aged individuals showed that those who have difficulty controlling their anger are at a significantly higher risk of dying from coronary heart disease (CHD). In fact, those with anger management issues had a 3-fold increase in CHD compared to those without such problems.
Negative emotions and inflammation
Inflammation has been linked to various chronic diseases, and negative emotions such as anger can contribute to this. The vagus nerve, which connects the brain to the immune system, is capable of regulating stress response, sensing and suppressing inflammation. If you can learn to handle your emotions in a healthier manner, you may be able to control the messages sent from your brain to your immune system, thereby reducing inflammation and lowering your risk of disease.
Healthy ways to manage anger
If you struggle with anger management or tend to bottle up your emotions, consider the following tips to help you cope with these feelings in a constructive way:
- Counseling: Speaking with a trained professional can help you work through your anger and learn ways to express it in a healthier manner.
- Mindfulness meditation: The University of California, Los Angeles reported that an 8-week mindfulness meditation program was able to slow the progression of HIV. This practice may help you become more in tune with your emotions and manage them better.
- Exercise: Physical activity is a great way to release pent-up frustration and improve your overall mood.
- Find enjoyable activities: Engaging in hobbies or activities that bring you joy can help alleviate stress and lead to better emotional management.
- Adopt an inflammation-reducing lifestyle: Avoid foods that increase inflammation, and consume nutrient-rich foods that naturally reduce it. Incorporate 20 minutes of exercise daily, add nuts to your diet, and enjoy two cups of coffee or tea per day.
Conclusion
Ignoring or suppressing anger can have serious implications for your health. By learning to express your anger in a healthy manner, you can potentially reduce inflammation in your body, decreasing your risk for chronic diseases such as cancer and heart disease. Embrace counseling, meditation, and other natural, effective coping strategies to help you manage your emotions in a way that benefits your long-term health and wellbeing.
