The Stress Emotions: Anger and Fear

Chapter 5

“To be free is not merely to cast off one’s chains, but to live in a way that respects and enhances the freedom of others.”

—Nelson Mandela

Anger and Fear

• There are two emotions specifically associated with the stress response:– anger– fear

• Anger produces the urge to fight.• Fear promotes the urge to run and hide.

The Anatomy of Anger

The Colors (Manifestations) of AngerImpatience Rage HostilityPrejudice Sarcasm CynicismJealousy Envy GuiltFrustration Resentment Fear

Others?

The Anatomy of Anger (continued)

• Rage Reflex – aggressive nature of all animals for survival.

• Anger and unmet expectations• Emotional Literacy (intelligence) – ability

to express emotions in a healthy way.• Anger is an energizing emotion, fear is

an energy-draining emotion• Gender similarities/differences

Correcting the Myth of Catharsis

Not all venting of anger is good or healthy!1. Cast anger in the right direction2. Expression must offer a sense of self-

control (not revenge)3. Expression of anger must be

understood by others 4. Expression must not antagonize othersShould be direct and diplomatic.

Four Mismanaged Anger Styles

Unresolved anger becomes a control issue– The Somatizer– The Self-punisher– The Exploder– The Underhander

The Somatizer

Suppress rather than express (soma=body)• Temporomandibular joint disorder (TMJD)• Migraines• Rheumatoid arthritis• Hypertension• Liver problems• Many women (but not all) tend to be

somatizers

The Self-Punisher

Expressed as self-punishment for guilt of anger.

• Excessive eating• Excessive sleeping• Excessive exercise• Shopping• Cutting (self-mutilation)

The Exploder

Hostile, often displaced and intimidating• Road rage• Phone rage• Violent behavior (e.g., Columbine HS)• Excessive swearing• Type A - CHD

The Underhander

Passive-aggressive behavior (sabotage)• Sarcasm• Late for meetings• Not returning phone calls• Padding one’s expense account• Seeking revenge

Creative Anger Strategies• Know your anger style• Learn to monitor your anger• Learn to de-escalate your anger• Learn to out-think your anger• Get comfortable with all your feelings—express them

constructively• Plan ahead• Develop a strong support system• Develop realistic expectations of yourself and others• Learn problem-solving techniques• Stay in shape• Turn complaints into requests• Make past anger pass: forgiveness

The Anatomy of Fear

The Colors (Manifestations) of FearDoubt AnxietySuspicion AgitationWorry ParanoiaEmbarrassment

Others?

The Anatomy of Fear (continued)

• Fear is a learned reaction (conditioned)

• Rational vs. irrational fears

• When is fear appropriate?

• When is fear unwarranted?

The Anatomy of Fear (Basic Human Fears)

• Fear of failure• Fear of rejection• Fear of the unknown• Fear of death• Fear of isolation• Fear of the loss of self-dominance

Strategies to Overcome Fear

Fear must be confronted (diplomatically) to beresolved!

– Behavior Therapy - Systematic desensitization– Realistic expectations– Learn to stop making excuses and stop beating

yourself up– Plan for the future, rather than worry about it—

be proactive!

Depression: A By-Product of Anger/Fear

• High use of anti-depressants in America (33%)• Depression—Anger turned inward?• Symptoms:

- Overwhelming sadness - Perpetual blues- Prolonged grieving - Feeling

melancholy– Others ______________________________

Depression: Antidepressants Only Treat Symptoms

“A chemical cure cannot heal emotional wounds.”

—Susan SkogAuthor, Depression: What Your Body Is Trying to Tell You