It's one of the worst-press
human emotions
, and not since yesterday afternoon, no.
As
Tiffany Watt Smith
tells in her splendid 'Atlas of human emotions' -a basic, far beyond psychology, to better understand you (Blackie Books)-, and the Roman philosopher
Seneca
(Córdoba, 4 a. C. - Rome, 65 AD) dedicated a book to him, 'Of anger', where he analyzed this feeling that he considered "the 'most frightening and frantic emotion of all', a
'brief madness'
during which we are closest to the
wild animal
than of the civilized person.’ He thought, like Aristotle before him, that it was the result of feeling
belittled
or
insulted,
especially from someone who wasn't fit to do it.
For the clinical psychologist
Ángel Peralbo,
author, among many other volumes, of
'Educar sin ira'
(La Esfera de los Libros), "the
role of anger
is related to our
powerful
reaction of
rejection of the offense,
provocation
,
to what a part of us may consider
intolerable,
etc. A long etcetera, as long as people exist, since the value of that anger is influenced by
inherited,
learned, social,
experienced, regulated factors, etc. A mixture in sometimes very powerful, that intercedes for us and that can also bring us important problems".
The story of anger
Looking back, Tiffany Watt Smith also tells us how anger has been viewed
through the centuries.
How in the 13th century the alchemist
Roger Bacon
defended "that getting angry frequently could delay the aging process" or how in the early 20th century the idea of
"letting off steam
and expressing anger in a healthy way" flourished.
From
Freud
he spread the belief that, since repressed emotions could have negative consequences for physical health, it is better to release anger, for example, through a thing called
"emotional ventilation therapy".
In the 1960s, the idea that anger could make patients
reconnect
with their
true selves
"freed them from addictions or madness that had become their refuges" triumphed.
Today, says Tiffany Watt Smith, psychotherapists are more interested in finding the cause of anger than in 'releasing' it.
"The question now is not whether we should express anger to stay healthy, but rather what other emotions our anger - whether it's grumpy rage or quiet seething rage - keeps in check."
In his recent 'Philosophy for a unique life',
Lammert Kamphuis
also addresses the subject of anger, examines everything that philosophers have written about it and comes to the following conclusion on how to approach anger beyond control, from elimination or the positive acceptance of that emotion: "Most likely, you have to learn to live with moments of anger; philosophers have not been able to develop a convincing recipe to completely defeat anger either. When it comes, there is no choice but to let it calm down without causing too much havoc. Afterward, you can learn to know yourself better by examining your anger. There is something you want, but are being prevented from achieving."
And he adds at the end of his chapter dedicated to this sentiment: "
anger sends a signal.
If the right question can be asked, then it can function as a good adviser.
What is the positive desire that hides this emotion?
Once we figure that out, maybe we'll know better what to do."
Anger: manual of use and disconnection
What does current psychology say on the subject?
We asked Ángel Peralbo, from the outset,
how to deal with anger:
should we keep it to ourselves, release it or turn it into something else?
"That we do not choose our emotions or when they should appear, or their intensity, does not mean that we should not know ourselves well enough to
become familiar with our response pattern.
From there we will discover what meaning those emotions have for us and we will be able to make decisions in relation to what provokes us", he says online with Kamphuis.
And he adds:
"Anger is not controlled
if by control we mean that it does not appear as other emotions. Anger
is not kept
if by that we understand that you do not have your space to express yourself.
Anger
is not released
if it means allowing our most animal part to have a social place.
Anger
is recognized, accepted
like any other emotion
and learned to regulate in
order to feel fully fulfilled personally and socially.
Without good management we will not go beyond social precariousness.
Evolution does not mean inhibiting it or rejecting it or denying it, but channeling it, training the passage from an emotion to an adaptive action".
And how to act if suddenly the feeling comes?
We ask Ángel Peralbo to help us with this matter.
What do we do with anger, how do we 'master' it?
1. "Accepting even the first internal signals.
The opposite allows it to grow without realizing it."
Indeed, one of the main problems with anger is that it appears unexpectedly and 'surpasses' us, that is, it gets ahead of our will and 'acts' on its own, often with dire consequences for everyone.
Is it possible to really see it coming and redirect it?
Yes it is, explains the expert.
"It is possible and absolutely necessary to
know how this internal correlate works,
this physiological
activation response
which plays a crucial role in the course from when anger starts to reach that point of no return, that is, that moment that is difficult or almost impossible to handle.
Although it seems that anger goes from 0 to 100 in an instant,
there are internal signals
that we have to responsibly learn to detect.
The sooner we identify internal activation signals, the sooner we can channel the response, neutralizing the arousal, relaxing our autonomic nervous system, removing ourselves from the situation for a moment if we are in danger, etc.
Anything but feed the monster we can become."
2. "Understanding that it is neither anyone nor anything external to us that produces it.
We are ourselves, therefore we do not hold others responsible for our anger."
3. "Implementing emotional self-regulation strategies.
Never before has access to mental relaxation techniques been so much easier, there are them for all tastes, from the most therapeutic such as diaphragmatic breathing, Jacobson's progressive muscle relaxation, mindfulness , meditative, etc. All of them allow us to develop the skill and ability to deactivate our physiological activation, precisely that which mobilizes all our internal energy and gives fiery and powerful anger".
And finally, is the classic "count to 10 before..." that we have heard recommended so many times useful?
"Anything that delays the response under the umbrella of anger will allow us to modulate the impact of what we do, therefore we will be able to be masters of our response," says Peralbo.
Breatheeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee
Conforms to The Trust Project criteria
Know more
lifestyle
Psychology