Feeling Angry for Eight Minutes a Day Increases Heart Disease Risk, Study Shows
Recent research indicates that feeling angry for as little as eight minutes per day can significantly raise the risk of experiencing a cardiac event. The study, published in the Journal of the American Heart Association (AHA), warns that even a brief period of anger can spike the chances of a heart attack or stroke. The study, which included 280 young adults with no history of heart disease or stroke, highlights the potential connection between anger and heart health.
Participants in the study underwent cardiovascular measurements, including blood pressure and blood vessel health assessment, during a 30-minute period of calm. They were then divided into four groups and assigned different tasks. The first group was asked to think of anger-inducing experiences, while the second group recalled anxiety-inducing memories. The third group engaged with sadness-inducing passages, and the fourth group was instructed to achieve a neutral state by counting out loud. The study found that the group assigned to recall anger-inducing memories had a 50% reduction in blood vessel dilation within 40 minutes, increasing their risk of cardiovascular events.
Lead study author, Dr. Daichi Shimbo, expressed concern that chronic anger could lead to lasting damage to the arteries. He stated, “We showed that if you get angry once, it impairs your ability to dilate. But what if you get angry 10,000 times over a lifetime? This chronic insult to your arteries may eventually lead to permanent damage.”
Notably, anxiety and sadness did not have the same impact on blood vessel dilation. Experts attribute the link between anger and cardiovascular health to increased levels of cortisol, which can raise blood pressure and impair blood vessel function. Managing anger effectively is crucial to minimizing these risks to heart health.
In an interview, Dr. Elizabeth Sharp, a cardiologist in New York, noted that the study’s findings were not surprising due to the known relationship between stress and cardiovascular problems. She stated, “It’s a well-known adage that ‘stress is a killer,’ and there are physiological explanations for this. However, chronic stress, or a stress response, may reveal an underlying condition, such as coronary artery disease (CAD), which was already present.”
Seven Smart Strategies to Cope with Anger:
- Recognize your triggers
- Learn to relax
- Think twice before erupting
- Get physical
- Alter your thinking
- Learn to communicate your needs
- Consider professional help
Recognize your triggers
It is important to develop an awareness of what triggers your angry feelings. By identifying these triggers, you will be better equipped to gain control of your anger.
Learn to relax
Daily meditation can be a helpful practice to improve mood, cognitive function, and to regulate behavior in moments of anger. Deep, slow breathing, conjuring up serene mental imagery, and meditation can be useful techniques to calm yourself.
Think twice before erupting
Avoid outbursts by taking a pause when you feel anger rising. Take a moment to recall what triggered your aggression and consider alternative responses.
Get physical
Engage in regular physical exercise to reduce stress and release tension. Hitting a punching bag at the gym can be a cathartic way to reduce anger-induced stress.
Alter your thinking
When anger takes over, you may not be thinking clearly. Attempt to replace angry thoughts with rational ones, reminding yourself that anger will not solve the problem at hand.
Learn to communicate your needs
Seek anger management or assertiveness training to better communicate your needs to others. Understanding how to express your feelings without aggression or suppression can lead to healthier relationships.
Consider professional help
Anger issues may be indicative of underlying mental health problems. Seeking guidance from a mental health professional can help you identify any underlying issues and learn effective strategies for coping with anger.
This study serves as a reminder that mental health and psychosocial factors play a crucial role in maintaining heart health. Recognizing and managing anger in healthy ways can decrease the risk of heart disease and improve overall cardiovascular health.
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