Tips for Letting Go of Anger and Stress

May 31, 2010, By Charles Manley 3 comments

Mankind evolved to possess the fight-or-flight stress response, allowing us to survive in a dangerous world. Yet in today's man-made jungle, it has become one our greatest killers.

Even simple tasks, such as driving to work, are often compounded by emotional responses: expletives hurled, fists shaken in anger and aggressive threats made toward other drivers. We forget to turn off our nature and instead allow stress, anger and frustration to take physical control of our bodies.

Biology of Stress, Anger and Frustration

The hypothalamus receives information from all parts of our brain, including the limbic system, or emotional brain, which is linked to our nervous and endocrine systems. When we hear a loud noise, see a bright light, feel anxious before a speech, or get angry and frustrated, our hypothalamus triggers the fight-or-flight response. We become alert and attentive; there is a rush of adrenaline and corticosteroid hormones; blood is directed away from the skin to the muscles; stored glucose is released into the blood; the heart races; digestion stops; the sex drive is shut down. The body waits poised for an immediate physical response.

Why Stress, Anger and Frustration are Problematic

The problem with stress and anger in the modern world is that most stressful or frustrating scenarios do not require an active physical response. There are no lions or tigers to evade, only imaginary ones. Our inactivity in the face of stress or frustration causes most of us to not recognize that our fight-or-flight response system has been triggered. Our bodies often exist in a state of constant panic, and the chemicals and hormones released into the blood become toxic, resulting in heart disease, arthritis, osteoporosis, diabetes and certain cancers. The biological response that has helped to keep us from becoming prey for millennia is now preying upon us.

How to Keep Stress, Anger and Frustration from Killing You

The first thing to do in the battle against stress and anger is to recognize them. Recognizing triggers and physical responses to stressful situations can help you reduce and eliminate them. Once you recognize that a stressful situation has triggered a physiological response, the best way to bring the body back into a homeostatic state is through physical activity. Walking, running, biking, jumping or any energetic activity will help bring the body back into equilibrium. While it may seem eccentric or strange to do 100 jumping jacks after a stressful meeting or go for a jog after getting into an argument with your wife, it can save your life. It only feels unnatural because our environment is unnatural. Don't let stress, anger or frustration eat at you. Fight back through exercise.

Tips for Letting Go of Stress, Anger and Frustration

Almost immediately after starting physical activity, problems begin to diminish and feel more manageable. Here are some tips to help you let go of stress.

If you lose your job, take up running or kickboxing. You will build confidence and self-esteem, while improving your health and physique.

Literally walk away from arguments. If you have a problem that you think may lead to an argument, discuss it while doing physical activity. Go for a walk together or take it to the tennis court for some unfriendly competition.

Take the stairs instead of the elevator. When you arrive at work or come back from lunch, opt for the stairs instead of the elevator. It will help to reduce stress and improve your concentration.

Take more breaks during work. They don't have to be long; even doing a few jumping jacks next to your desk will improve your focus and eliminate stress.

Work off anger at the gym or with a punching bag. There is nothing wrong with getting out frustration Rocky-style. In fact, it's a good thing.

Meditate. When we move from work to home, we often bring stresses and frustrations with us. Sometimes we do not even notice that we are doing it. When you move from one setting to another, take a few minutes to meditate and clear your head of all thoughts. It is incredibly difficult at first, but becomes easier with practice. We often do not realize the layers of thoughts, fears and frustrations being processed at one time. Meditating will help you concentrate on your immediate surroundings instead of continuing to mull over problems from other environments.

Tai chi and yoga can help reduce stress. Do a few exercises or poses after arriving at the office or after returning home from work.

Karma chameleon. Bringing frustrations and stress into the work or home environment only breeds more of the same. The hormones produced by the fight-or-flight response system are detectable to other people. It is best to let go of stress, frustration and anger before they spread their poison to your surrounding environment.