Anger: Is it Getting Hot in Here?

I don't know about where you are at in the world, but it's sure been hot in a lot of places.  One thing that research has shown is that aggression increases with heat, and this includes violent crimes, road rage and spouse abuse.  Keep in mind, no one gets to just say, "I did it because it was hot out."  Though we know that these kinds of aggressive acts are associated with heat and hot weather, they don't excuse people from taking responsibility for their actions.  Never-the-less, the facts remain that irritability increases and tolerance for frustration goes down when it's hot out.

What many people don't realize is that both anger and anxiety activate very similar biological reactions in the body.  Both activate the sympathetic nervous system, which is the system responsible for the "fight-or-flight" reaction.  That means that both anger and anxiety trigger all of the following in the body:  increased heart rate, elevated blood pressure, rapid or shallow breathing, muscle tension, sweating, trembling or shaking, dry mouth, increased alertness, restlessness, and even a surge of energy.

Just like with anxiety, the full reaction to anger can depend on how a situation is being interpreted.  With anxiety, we can misinterpret a situation as more dangerous than it really is, and so too with anger, we can interpret a situation as more threatening than it factually is.  For instance, being cut off in traffic can lead to a belief that the other driver "did that on purpose" and "threatened your safety" and therefore the reaction can be one of road rage.  One could just as easily see it as a time to tap on the brake a little and give the other person some room to go on their way.  Just like with anxiety, the severity of our biological symptoms can depend greatly on the accuracy of our perception and belief about what is happening in the present moment.  Faulty thinking styles sneak in no matter if we are anxious or angry, they can feed the severity of fight-or-flight symptoms.

When temperatures rise there are plenty of things you can do to try to avoid anger and outbursts.  First of all, it's important to address the biological need to stay cool, which can directly address the discomfort that can lead to irritability.  If you are prone to anger, try to stay hydrated in the hot summer months. Move indoors to air-conditioned settings and drink cool fluids or try a cool shower.  If those are not possible you can try to cool the hands by running them under cold water.  Make sure you at least get some breaks from the heat by getting indoors or into some shade.

In addition, monitor yourself for early warning signs of agitation.  Notice if you are starting to get impatient, clenching your fists, raising your voice, or just feeling on edge. 

Since anger and anxiety use the same response system, you can reduce your symptoms of anger in the same way you can reduce your symptoms of anxiety.  Slow abdominal breathing, progressive muscle relaxation, challenging your faulty thinking style, and reinterpreting the situation in more rational and realistic terms.

Anger and anxiety are very difference emotions, but they also have a lot in common and once you understand one of these emotions, you are already very informed about ways to cope with them both.

"Anxiety and Anger are two sides of the same coin"     Anonymous

Thanks to Ryan Summers for the great photos, https://creativecommons.org/licenses/by-sa/2.0/deed.en