Why It’s Okay to Be Mad

by Annabelle Parr

Humans are wired for connection. Relationships bring us immense joy, but they can also be challenging at times. There will inevitably be moments when we miscommunicate and misunderstand each other, and this can lead to frustration and conflict where both partners feel angry and hurt.

Here’s an example.

Julie and Rob both have busy lives, children they love, and full-time jobs. Julie wants Rob to spend more time with the family. Rob wishes Julie understood the overwhelming pressure his boss puts on him. Julie never “signed up” to be a single parent; and Rob doesn’t seem to understand that she has pressures and responsibilities of her own at work. Julie, unlike Rob, makes time for the family. It is the third night in a row that Rob has called to say he won’t be home before the boys go to bed. Julie is tired and frustrated. She snaps, “You don’t have to come home at all, for all I care.” Rob feels demoralized. It seems like he can’t please anyone no matter what he does. Julie is fuming and can’t seem to make Rob understand how she feels so alone.

Both Rob and Julie’s feelings are valid, but neither one of them is feeling heard. Both of them are now feeling angry. Anger is not a bad thing; there are no “bad” emotions. However, when people get angry, conflict does have the potential to escalate.

We tend to equate anger with aggression, but anger is an emotion while aggression is a behavior.

The problem isn’t anger itself. As Tina Gilbertson notes on her blog, “anger has never hurt anyone.” Emotions, no matter how strong, cannot cause harm. Rather, it is our behavior and our emotional expression has the potential to inflict injury. So, our negative connotation towards anger is due to our lack of understanding surrounding how to express ourselves when we feel mad.

Allowing ourselves to get angry is actually healthy.

While getting aggressive is destructive, allowing ourselves to feel angry is vital. Here’s why.

1. Anger, like any emotion, is information. Ignoring anger is like ignoring your smoke alarm. Approaching the screeching alarm may be uncomfortable, but it’s a sign that something is amiss. When we ignore such a vital piece of information, we invite the underlying problem to turn into a full blown fire.

“…feelings like… anger… instead of being bad news, are actually very clear moments that teach us where it is that we’re holding back…They’re like messengers that show us, with terrifying clarity, exactly where we’re stuck.”
- Pema Chödrön

“Anger is the feeling that says No to opposition, injury, or injustice. It is a signal that something I value is in jeopardy.”
- David Richo

2. Anger is energy that we can use to create change. We can either take this energy out on ourselves and/or others, or we can channel it into positive, constructive change. For example, rather than getting into a yelling match with a family member, you can use your angry energy as courage to set a firm, clear boundary. Or rather than ruminating on all the bad things that happen in the world, you can use your anger as motivation to get involved in volunteering for a cause close to your heart.

“We begin to use our anger as a vehicle for change when we are able to share our reactions without holding the other person responsible for causing our feelings, and without blaming ourselves for the reactions that other people have in response to our choices and actions. We are responsible for our own behavior. But we are not responsible for other peoples’ reactions, nor are they responsible for ours.”
- Harriet Lerner

3. Anger can help protect us, at least for a time. Anger helps us to draw a line between what we will accept in our lives and what we will not. It can also help us ease into pain that we may not be ready to fully experience without a protective layer - anger. Holding on to anger across our lifetime is toxic. But allowing ourselves to be angry for a time may give us the space we need to set boundaries and create room to heal.

“My dictionary defines forgiveness as a ‘letting go of resentment.’ But how do we let go if we believe our anger protects us from further injury or, in some strange way, holds a perpetrator accountable? Resentment and righteous indignation distance us from our own pain, and we need distance to survive. At least initially.”
- Daniel Gottlieb

4. No matter how hard we try to repress our anger, it will eventually find its way out at our expense. We cannot will our emotions away. They’ll simply find other outlets or ways to catch up with us. The only way to get rid of an emotion is to feel it and allow it to move through us.

“Passive anger [passive aggression] is inappropriate and not an adult way of behaving. Strongly expressed anger is called rage. Strongly held anger is called hate. Unexpressed anger is resentment. Anger can be unconsciously repressed and internalized. It then becomes depression, i.e. anger turned inward.”
- David Richo

“Let go of the battle. Breathe quietly and let it be. Let your body relax and your heart soften. Open to whatever you experience without fighting.” 
- Jack Kornfield

So next time you find yourself feeling angry, give yourself grace and permission to feel it. Because, as David Richo (1991) wisely states, “the anger has pointed to where it still hurts.”

How to Handle Anger Constructively:

1. Pause. Take a deep breath and center yourself before trying to communicate.
2. Acknowledge and accept what you are feeling. Give yourself the benefit of the doubt; your feelings exist for good reason. Ask yourself what exactly you are feeling – frustration, pain, fear, rejection. Get curious about what caused that feeling to arise.
    
3. Have compassion for yourself.
    
4. Have compassion for the other person. Give them the benefit of the doubt as well, and recognize that their feelings exist for good reason too. Get curious about their emotions and what has triggered that emotion in them.
    
5. Respond rather than react. Reacting is reflexive; it’s a knee jerk reaction that occurs when someone hits one of our sore spots. Reacting is natural and happens to everyone from time to time. But how you move forward after you react is important. Notice your own reaction and then respond to it. Responding is pausing, communicating without blame, and listening from a place of compassion rather than defensiveness.

If you find yourself struggling with anger and could use some help navigating these feelings, you could benefit from Cognitive Behavior Therapy, Acceptance and Commitment Therapy, and mindfulness. Dr. Shoshana Shea can help. She can be contacted at 619-269-2377.

References:

Chodron, P. (1997). When things fall apart: Heart advice for hard times. Boulder, CO: Shambhala Publications, Inc.

Gottlieb, D. (2010). The wisdom of Sam: Observations on life from an uncommon child. Hay House, Inc.

Kornfield, J. (1993). A path with heart: A guide through the perils and promises of spiritual life. New York, NY: Bantam Books.

Lerner, H. (1985). The dance of anger: A woman's guide to changing the patterns of intimate relationships. New York, NY: Harper & Row Publishers. 

Richo, D. (1991). How to be an adult: A handbook on psychological and spiritual integration. Mahwah, NJ: Paulist Press.

When Panic Sneaks Up and Attacks

by Annabelle Parr 

It’s a regular Thursday morning and John is driving to work along the same stretch of freeway that he drives every day. He is having a stressful week, but his mind isn’t dwelling on anything in particular. His thoughts bounce from what to make for dinner to an errand he has to run during lunch to a meeting he has this afternoon. He doesn’t feel particularly anxious.

Suddenly, his heart starts racing and his palms begin sweating. He can’t explain what is happening; it doesn’t make sense to him. First he feels confused, then he begins to worry that something is wrong. He starts to feel short of breath and then he begins to feel as if he is going to faint. Because he is driving, he is afraid that if he passes out, he will crash and die.

John doesn’t know what happened to him. He worries it may have been a heart attack, but when he goes to the doctor, he learns that it was actually a panic attack. He is confused because he didn’t feel afraid or anxious prior to the attack. His doctor explains that you don’t have to feel panic to experience a panic attack.

Our body is built to respond adaptively to danger.

At some point or another, we have all experienced the feeling that our safety is being threatened. We know what it’s like to feel consciously afraid and to feel our body physiologically preparing for danger. Our heart starts racing, our palms start sweating, our breathing gets shallow, and our muscles tense up. Our body goes into fight-flight-or-freeze mode to help us respond adaptively to whatever threat we are facing.

Panic attacks are the body’s way of trying to prepare us for an unconscious perceived threat.

Sometimes, our body responds to a threat that our conscious mind is not aware of. This is what happened in the above example. When we do not feel afraid, the physiological response itself can feel threatening and overwhelming. This exaggerated and unexplained response can result in a panic attack. Panic attacks create the feeling that your body is turning against you rather than working to help you. What may once have been an adaptive response to an external threat has morphed into what feels like a threat coming from within.

What is a panic attack?

A panic attack is defined as the abrupt onset of intense fear or discomfort that peaks within several minutes. Panic attacks can emerge from a calm state or an anxious one, making them difficult to predict. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM V), a panic attack includes at least four of the following symptoms:

1. Palpitations, pounding heart, or accelerated heart rate
2. Sweating
3. Trembling or shaking
4. Sensations of shortness of breath or smothering
5. Feelings of choking
6. Chest pain or discomfort
7. Nausea or abdominal distress
8. Feeling dizzy, unsteady, light-headed or faint
9. Chills or heat sensations
10. Paresthesia (numbness or tingling sensations)
11. Derealization (feelings of unreality) or depersonalization (being detached from oneself)
12. Fear of losing control or “going crazy”
13. Fear of dying

What’s the difference between a panic attack and panic disorder?

Panic disorder can develop when a person experiences recurrent and unexpected panic attacks, and develops a persistent concern or worry about additional panic attacks or their consequences and/or significant maladaptive behavior changes related to the attacks. It is possible to experience panic attacks without having panic disorder.

Are panic attacks dangerous?

People experiencing panic attacks often end up in the Emergency Room worried they are having a heart attack. While uncomfortable and overwhelming, a panic attack itself is not dangerous. But because they can arise unexpectedly, it can feel as if they are. If we have just been on a long run or are about to give a big presentation, we know why our heart is pounding or our palms are sweating. But when our heart begins pounding and we start trembling and we can’t figure out why, these symptoms are frightening. They seem to originate within our body rather than as a response to something external.

Is it all in my head?

Absolutely not. While panic attacks are psychologically rooted, they result in a very real physiological response. And though a panic attack may seem to arise out of the blue, there is always an external trigger. Our minds detect a threat, whether consciously or not, and our body responds accordingly. A feedback loop then ensues as our mind interprets our physiological response as threatening, and our body continues to attempt to prepare us to address a threat.

If you experience a panic attack, there is nothing to be ashamed of. It’s not a sign of weakness or that you are going crazy. It’s not your fault. Though it doesn’t feel this way, a panic attack is your body trying to help protect you.

Are panic attacks permanent?

No, panic attacks do not have to be a permanent fixture in your life. Though you do not cause yourself to have a panic attack, you can learn how to prevent and manage them. Panic disorder is one of the most treatable disorders, and Cognitive Behavioral Therapy has been proven to be a highly effective form of treatment.

Cognitive Behavioral Therapy

Psychoeducation and understanding what is happening in the mind and body during a panic attack is a big part of healing. Treatment also involves examining triggers, teaching clients skills to address the acute symptoms of the attack as well as the overall stress level, and using repeated exposures. Exposure therapy incorporates an experiential piece into treatment, where the client is incrementally exposed to the feared situation and learns that they will survive.

Cognitive Behavioral Therapy can help clients to overcome the fear of panic attacks themselves, and empower them to face the situations that they may have previously avoided in order to try to prevent an attack. Clients can learn that not only will they survive a panic attack, but that they can actually move on and begin to thrive.

If you are experiencing panic attacks, avoiding situations you fear could trigger an attack (driving, crowded spaces, public speaking, etc), or find that your day to day functioning is impacted by anxiety, you could benefit from Cognitive Behavioral Therapy. Dr. Shoshana Shea can help. She can be contacted at 619-269-2377.

Navigating Guilt

By Annabelle Parr

Feeling guilty is uncomfortable; it’s a sign that something is amiss. Investigating our guilt can help us to discover why it is present. If we have done something wrong, guilt is our conscience pushing us to adjust our behavior or atone for our mistakes. This sort of guilt is useful and exists for good reason.

But it’s also possible to feel guilty even when we haven’t done anything wrong.

Here’s an example: Lily has to tell her staff that they must come to work one Saturday a month. Although this is a company mandate, she feels guilty.

Lily has not done anything wrong, so apologizing or changing her behavior will not address her feelings of guilt in this situation.

How do we move forward and address our feelings of guilt when we have not done anything wrong?

1. Identify the feelings underlying guilt.

When you do something that upsets another person, it brings up emotions in you. You may say, “I feel guilty!” However, Tina Gilbertson says that guilt isn’t so much an emotion as it is a cue that other emotions are present. We can use guilt as an indication that we are experiencing a highly charged emotional reaction, and then we can investigate and identify the emotions that are hidden by our guilt. Paul Gilbert (2003) notes that in order to feel guilt, we may also be required also to tolerate sadness. In investigating the emotions beneath guilt, we are challenged to tolerate the discomfort they bring.

In the example, underlying Lily’s guilt may be frustration with her company for this new mandate and with the fact that she must be the one to deliver the news to her staff. She may also be feeling anxiety about how her staff will react and whether it will negatively impact her relationship with them.

2. Take note of avoidance behaviors and thoughts.

When we are not sure how to address our feelings of guilt, we may try to avoid taking the necessary action that we feel guilty about.

In the example, Lily may put off telling her staff about the new mandate.

In the Healthcare episode of The Office, Michael Scott offers an example of the extreme lengths a person might go to avoid feelings of guilt. Feeling guilty about having to cut employee health care benefits, Michael tries to pass the responsibility along to Jim and then Dwight (two of his employees). As the episode progresses and this avoidance attempt fails, Michael tries to appease everyone with ice cream sandwiches, and then proceeds to lock himself in his office until 5pm.

Source URL: http://www.gettyimages.co.uk/detail/news-photo/health-care-episode-3-aired-pictured-steve-carell-as-news-photo/141187274#health-care-episode-3-aired-04052005-pictured-steve-carell-as-michael-picture-id141187274

It’s important to remember that avoiding taking action does not assuage our guilt, but rather prolongs it.

3. Have compassion for yourself.

Acknowledge that you are in a difficult situation. Understand that it may be hard to acknowledge your feelings of discomfort. Remember that inevitably, we all disappoint people at some point or another. But it’s okay to feel disappointed, and you don’t have to “fix” other peoples’ disappointment.

In our example, Lily could be self-compassionate by recognizing that it is not her fault that her staff has to work one Saturday a month, and it is not her fault that they will be disappointed. She could say “it’s hard for me to share this news with you and it’s hard for you to hear it.”

4. Act in a way that is fitting to the situation.

Rather than giving in to avoidance, take the actions required of you even though they may be difficult. Part of acting in a way that is fitting means that you are careful not to be too apologetic. Depending on the scenario, you may share your feelings regarding the situation and the challenging position in which you find yourself, but this does not mean that you need to take on the responsibility for the other person’s disappointment or emotional reaction to your action.

For Lily, appropriate action would be holding a meeting with her staff and explaining the new policy. She does not need to apologize, but she can convey a sense of empathy for the reactions that her staff may have.

5. Step back and pause, allowing the other person/people to have their reaction/s.

If the other person is upset by your action, do not rush in to try to “fix” it or apologize. Allow them to feel their emotions, and notice what comes up for you. Have compassion for others and for yourself. And keep in mind that emotions are never permanent, and that we tend to work through them in our own time when we are allowed to feel them.

Lily might allow her staff to ask questions or express dismay. She may display empathy without wavering on the company policy or apologizing.

Guilt can affect our work, our relationships, and our behavior in all aspects of our lives.

Knowing how to navigate the sort of guilt that does not stem from wrongdoing is important. As author and civil rights activist Audre Lorde put it, “guilt is not a response to anger; it is a response to one’s own actions or lack of action. If it leads to change then it can be useful, since it is then no longer guilt but the beginning of knowledge.”

Have you found yourself struggling with a similar situation? Dr. Shea can help with learning the necessary tools to navigate such circumstances. She can be contacted at 619-269-2377.

References:

Gilbert, P. (2003). Evolution, social roles, and the differences in shame and guilt. Social Research:
An international quarterly, 70(4), 1205-1230.