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

Summer Solstice: Our Seasonal Changing Mood

As I write this blog it is the Summer Solstice 2024.  It's a time for rejuvenation and a celebration of revitalized energy.  Looking at my calendar I also see it is a full moon.  So symbolic for the season and, according to NASA, this is the first time in 40 years that the full moon has fallen on the first day of Summer.  It's called a "Strawberry Moon" because it is the peak season for harvesting strawberries in the Northeast.   It's the day of the year with the most amount of daylight and the least amount of darkness.  So of course, those prone to depression tend to feel a bit better this time of year as the revitalization of the season fills them up and gives them more energy.

Basically, this is the time of year where our species has found various ways to celebrate the life-giving force of the sun and celebrate the way it aids in the growing of everything we know on this planet to be life giving and life sustaining.  This includes the way it boosts human energy and mood in a way that gives us more desire to be active and do things, which in turn can help with exercise and sleep patterns.

We think of Seasonal Affective Disorder (SAD) as something that only happens in the Winter with increased cases of depression and sadness, but with warm weather comes the stress of heat and for some the increased levels of energy during the Summer can lead to increased occurences of anxiety symptoms and usher in a different kind of Seasonal Affective Disorder.

Some of the ways that SAD looks different in the Summer is that since energy levels rise in the body people can experience things such as anxiety, insomnia, and restlessness, and because there is more daylight we tend to get to bed later or even stay up late to enjoy the cool of the night, which can lead to loss of sleep needed to get through the next day.  So believe it or not, even depression can set in over time, just like it does in the Winter.

Ways to regulate mood in the Summer include keeping a regular schedule for your sleep wake cycle, staying cool and hydrated, as well as practicing your relaxation techniques on a regular basis including meditation, abdominal breathing, exercise, and daily journaling.  Exercise is easier and more accessible in the summer, so get out and partake in everything from walking and hiking, to summer sports and activities in the parks.  Be sure to counter-balance that, however, with rest and relaxation and take in that great summer revitalization by soaking in gentle hot springs, lounging a bit on the deck or at the pool side or beach, and relaxing in the cool evenings that are geared at regulating body temperatures after a long hot day.

Our ancestors celebrated this time of year by building bonfires and dancing around them (even leaping over them) in festive ritual.  A more modern idea is to consider writing words or phrases on paper that you want to let go of for the year and burning them in the fire to "let them go".   You can celebrate with some hydrating foods like watermelon, grapes and fruit.  And be sure to go out and try to see that wonderful rare Strawberry Moon tonight.  All of your whole body knows what time of year it is!

You can find my earlier blog entry about Seasonal Affective Disorder here

"I have only to break into the tightness of a strawberry, and I see summer--its dust and lowering sky."     ~Toni Morrison

Thanks to Nigel Hoult for the great photo