Managing one’s own anger is challenging, but managing another’s can seem impossible. While the common answer to facing someone else’s anger is to walk away, if you are in a relationship with them, that isn’t always the best solution. Here is some ways that you can help.
Understanding Anger – a Quick Recap
First of all, we will recap a bit about how anger works and operates.
Anger is the feeling we have to tell us something is wrong, and by wrong we mean detrimental to our wellbeing. If someone gives you a $100 door prize, you don’t generally feel angry about it, yet when someone tries to take that $100 from you, anger is a fairly common response. If someone offers you a cup of coffee you don’t feel angry, but if someone tells you to drink that coffee, you do.
The first example was about loss resource and the second was about lost choice.
Anger comes in a spectrum of levels. Annoyance, frustration, seething, anger and finally rage. There are, of course, more versions – but let’s keep this somewhat simple.
When you can address the thing you are angry about and resolve it, you feel less angry. When you can’t, your anger rises. We can resolve problems by putting up with them (passive and passive aggressive), solving them (assertive and aggression) and avoiding them (running away).
It will take more resource to fix the problem than putting up with it. Waiting a while will likely mean the thing goes away.
It is still not worth fixing, or trying to fix it will make it worse. However there is a rising feeling of aggression that wants to be vented, so either sabotage the thing, redirect aggression to a safe outlet, or internalise the aggression in self harm.
Try to solve the problem like adults – it takes two to make this work.
Use force to make it fixed.
It isn’t going away, it isn’t listening to reason, you can’t use force to fix it, so get out and get away.
Primary vs Secondary Response
While anger is a basic feeling, one of the basic 6 feelings (Joy, Anger, Sadness, Fear, Surprise, Disgust), it may not be the first feeling you feel when presented with an event. If it is, then it is the Primary Response – that thing that happened really annoyed me.
Often, though, anger is a Secondary Response. The thing may trigger fear first and anger second. Trying to resolve the anger without addressing the initial fear well lead to resistance to calming down and potential retriggering of anger because fear is still present.
It is common for many cultures to channel any non joy basic feeling into a secondary response of anger. Disgust leads to anger, surprise leads to anger etc. This is often because we are not well versed in dealing with these other feelings, and or they are not perceived as allowable feelings, but anger is. This makes it particularly tricky to manage both the primary and secondary response to the event that triggered an emotional response.
A full rundown of this section on anger can be found here.
There is quite a difference between recognising your own anger and managing that versus understanding someone else’s anger and managing them.
First of all, from an egocentric perspective, you can look at your own feelings and triggers with much greater clarity than you can guess what another person is feeling and why. Secondly you can take direct steps to manage your own anger (walk away, breathing etc) but only indirect steps to manage the angry feeling in someone else.
Necessarily managing another person is tricky. You run the risk of either enabling their behaviour or triggering a greater anger response.
Sometimes your loved one is angry once in a blue moon, sometimes they are angry all of the time. Sometimes the level is mild and sometimes it is terrifying. Sometimes it is warranted and sometimes it makes no sense. All of this has an impact on you and others.
Frequency – How often a person is angry – infrequent or frequent
Level of anger – How angry does the person get? Minor irritable or explosive aggression?
Circumstances – Does it take a significant event to provoke anger, or is the anger waiting for any trivial excuse to be let out? Anger tied to circumstances can lead to predictability or unpredictable aggression.
These three aspects are the larger part of establishing the impact of another’s anger to others. For example, a person may be infrequently angry, but it is extremely explosively aggressive and seems to be at triggered by random occurrence. This makes the impact seem random and scary. This can leave people wondering what is going to trigger the anger and how bad it is going to be.
If someone’s anger impact is low to moderate, there is little call for an intervention. However if their impact is medium to high, then there may be.
Insight and Responsibility
The fact that you have recognised someone else has an anger problem is only a small fraction of the issue. They need to recognise it too.
Being aware of your own behaviour and traits is an important first step to actively doing something about it. Another key component of anger is recognising that it is an issue to other people – that is, their anger affects others, and that this is a problem.
We call this awareness Insight. If angry person is unaware that they are angry, then they can’t do something about being angry.
Once a person is aware of their actions and recognised that their actions are affecting others, they also need to acknowledge that they are responsible for what they do and that effect on others. Dodging responsibility often goes hand in hand with statements like “look what you made me do”, or “if you hadn’t done X I wouldn’t have to do Y”, or “Why are you so upset?”
A person who has insight and takes responsibility is primed and ready to do something about their anger and how their aggressive response is impacting other people. The best solution is for the person to go to therapy and get some anger management counselling. Remember, feeling angry isn’t the problem – it is how that anger is managed that is failing.
Managing Angry People
When the angry person doesn’t recognise that they are having anger issues, or that they are responsible for managing this and the effect is has on other people, then they are not going to manage themselves. You have two options: avoid them, or manage them.
Avoiding sounds easy in principle – just leave. Get out. Get a divorce. Get a restraining order if needed. Cut the heart strings to them and get on with your life.
In practice, though, it is much harder than that.
For a start, you care about them, you care about the consequences to leaving or are scared of what will happen once you are gone. Often you love the person who isn’t angry and aren’t sure of what to do with the person who is. You keep hoping that if you wait a little bit longer, plea a little harder, try a bit more, then they will change and become that person you knew.
The reality is that if the person has no insight awareness of their anger and its consequences, then the angry person is not likely to change. If you can safely leave, it really is the best option. Call the domestic help lines, either Men’s if you are male, or women’s if you are are not. Clearly identify that you are scared of your angry partner to get put to the right channel. Each country will have their own variant of this. This opens the door for your leaving.
Sometimes it really isn’t possible to leave. When that happens, you have to manage your angry other – we will deal with those options in the next post.