Understanding and Managing Anger: A Necessary Emotion

Anger is a universal emotion that arises in response to frustration, injustice, or a perceived threat. When poorly managed, it can harm relationships and overall well-being. However, when properly channeled, anger can become a powerful driver of change and self-assertion.

Why Do We Feel Angry?

According to Paul Ekman (1972), anger is one of the six basic emotions found across all cultures. It typically arises when we perceive:

✔️ A threat to our needs or values (e.g., being treated unfairly)
✔️ Frustration (e.g., failing to reach a desired goal)
✔️ A threat or sense of helplessness (e.g., feeling out of control in a situation)

From a neuroscientific perspective, anger activates the amygdala (not only) — the brain region involved in emotion regulation — and triggers the release of adrenaline and cortisol (LeDoux, 1996).

The Effects of Anger on Body and Mind

✔️ Physiological effects: Increased heart rate, muscle tension, higher blood pressure
✔️ Psychological effects: Irritability, impulsivity, reduced ability for rational thinking
✔️ Social effects: Poorly managed anger can lead to conflict and strain relationships

How to Better Manage Your Anger

✔️ Identify triggers: Recognizing the situations that provoke anger helps anticipate and manage your reactions
✔️ Take a step back: Deep breathing, counting to ten, or leaving the situation can prevent impulsive responses
✔️ Express anger constructively: Using words instead of aggression strengthens communication and relationships
✔️ Engage in calming activities: Physical exercise, meditation, art, or writing can help release built-up tension
✔️ Develop emotional intelligence: Learning to identify and express emotions in a healthy way helps prevent outbursts

When to See a Psychologist

If anger becomes overwhelming and begins to negatively affect your daily life — frequent outbursts, strained relationships, persistent resentment — a psychologist can help you understand your emotional patterns and develop healthier coping strategies.

Need support managing your anger?
Book an appointment with a psychologist in Geneva on OneDoc and regain emotional balance.