How to control anger when lack of sleep

When you don’t get enough sleep, you can’t stay awake. The consequences will not be good at all if there is unfortunately a misunderstanding. Arguments can happen when you no longer act calmly and care about people as usual. This can happen at work, in social situations, while exercising, or when you care for a newborn. In order not to utter words or take actions that you later regret, you need to learn to control your anger. It is also helpful to get to the root of your anger by identifying the cause of your anger. That way you’ll be able to handle situations more effectively even when you’re tired.

Table of Contents

Control anger with immediate measures

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Recognize physical cues. Anger can cause a number of physical symptoms. Regardless of the form of stress, our bodies are ready to deal with the threat automatically. When in a state of stress, the body will have a “fight or flight” reflex and cause a number of physical symptoms. These symptoms include:

Tensed muscles, clenched jaws
Headache and stomach ache
Heart beat fast
Feeling sweaty
Red face
Hands and whole body trembling
Dizzy

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Recognize when emotional cues arise. Anger is often accompanied by overwhelming emotions. After all, this is because the amygdala, the emotional center of the brain, is sending signals to respond to threats and help us survive. So it’s no wonder if you’re feeling waves of emotions related to the situation. These emotions have the ability to send out a “fight or flight” warning signal. Anger is often accompanied by:

Stubborn
Sad
Disappointed
Feeling guilty
Angry
Worry
Defense position

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Count to ten. If you feel your anger rising and show signs of physical and emotional anger, tell yourself that you don’t need to react immediately. Counting numbers can help you suppress your emotions for a while. This may sound silly at first, but it can actually be distracting for a long time to calm you down. You need to give yourself time to review your feelings. ^{[1] X Research Source}

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Deep breath. Deep breathing can restore oxygen to your brain and calm the stress response you’re experiencing.

Inhale while counting to four, hold your breath while counting to four, and exhale while counting to four.
Remember to breathe through your diaphragm instead of your chest. When you breathe through your diaphragm, your belly will rise (it can be felt if you put your hand on your stomach).
Repeat this movement several times until you start to feel calmer.

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Change the surroundings. When you start to feel your blood begin to boil, leave the place. Walking tour. Breathe deeply. If possible, get out of the current situation. When there are no triggers in front of you – the things or people that make you angry – your anger will subside. ^{[2] X Trusted Sources American Psychpogical Association Go to Source}

If you can’t leave, try turning your back and closing your eyes for a few minutes.

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Try to think of something funny. When you make yourself laugh, you can change the chemical reactions in your body. Use your brain and imagination to create funny situations, especially humor that is not sarcastic or malicious. ^{[3] X Trusted Sources American Psychpogical Association Go to Source}

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Let people know you’re tired. When you are tired and in a bad mood, you get angry easily. Let everyone know that “Today, please leave me alone”.

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Avoid situations that make you angry. If you already have resentment in your heart, don’t put yourself in a situation that is sure to trigger an outburst of anger. If you’re annoyed by morning traffic, try working from home or using public transport. If you already know your child will only eat cheese sandwiches, don’t try to force her to eat vegetables today.

Monitor sleep deprivation

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Monitor sleep symptoms. Symptoms may occur if you have a sleep disorder (such as insomnia). You should talk to your doctor if at least three nights a week you experience any of the following symptoms: ^{[5] X Source of Research}

Difficulty falling asleep at night (it may take 30 minutes or more).
Or wake up in the middle of the night and can’t get back to sleep.
Waking up too early in the morning.
Not feeling well in the morning, no matter how much sleep you get.
Sleepy all day.
Suddenly fell asleep during the day.
Snoring or snorting while sleeping, occasionally stopping breathing, or often startled during sleep.
The feeling of numbness in the legs at night before going to sleep and disappearing when massaged.
The muscles suddenly weaken when you are angry, scared, or laughing.
Feeling like you can’t move when you wake up.
Caffeine is always needed to wake up and stay awake during the day.

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Monitor your sleep patterns. Record your bedtime and wake-up time. If you wake up in the middle of the night, get up in the morning and record it. Follow up for a few weeks to know your sleep patterns. ^{[6] X Research Sources}

You also need to track how you feel when you wake up in the morning (do you feel well? Or are you sleepy? or unsteady?) Track how you feel during the day.

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Ask your bedmate if you snore while you sleep. Note other events that occur during sleep, such as snoring, snorting, gasping, or involuntary movements. If you don’t have someone to sleep with, you might consider putting your camera on video for a few nights to see if anything strange happens. ^{[7] X Research Sources}

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Go to the sleep lab. You can also go to a sleep lab, where you are monitored for your nighttime sleep cycle. You will have electrodes attached to your scalp, face, chest, limbs and fingers to monitor breathing, oxygen levels and heart rate while you sleep. ^{[8] X Research Sources}

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Talk to your doctor about factors that may be causing your lack of sleep. Many cases of sleep deprivation are caused by certain problems, which can be due to age, pregnancy, menopause, mental disorders (such as schizophrenia or depression), or chronic illnesses (such as schizophrenia or depression). such as Parkinson’s disease, Alzheimer’s disease, multiple sclerosis).

Talk to your doctor if you are concerned about these illnesses.

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Consider your external factors and habits. Your sleep can be disrupted by many external factors, sometimes beyond your control. It could be having a new baby, stress, drinking caffeine late in the day, exercising in the evening, ^{[9] X Research Sources} and the like.

Understanding your anger

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Rate your anger level. This can help you identify what types of events make you angry and how angry you are. Some events only make you a little angry, while others can cause you to explode with anger. ^{[10] X Research Source}

You don’t have to use an expert scale to measure anger. You can create your own scale with a scale of one to ten, or zero to one hundred and use whichever scale works for you.

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Keep a diary of your tantrums. Keep a journal to track events that make you angry. You can also keep track of your anger level as a result of those events, and the circumstances before and during the anger. Track how you react to anger and also how others react to you. ^{[11] X Research Sources} When journaling, you may learn the following:

What sparked your anger?
Rate your anger level.
What thoughts come to mind when you get angry?
How did you react? How do others react to you?
What was your mood before the tantrum?
What symptoms do you feel in your body that indicate anger?
Do you want to leave or take some action, such as banging on the door, banging on something or hitting someone, or do you say sarcastic words?
How do you feel right after the incident?
How do you feel a few hours after the incident?
How was the case resolved?
By tracking these facts, you can see what situations and triggers you’re sensitive to. From there you can try to avoid or guess when such situations will happen if you can’t avoid them.

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Identify your anger triggers. A trigger is an event or experience that leads to a certain emotion or memory. Some common triggers for anger are:

Unable to control the actions of others.
When you see someone else not meeting your expectations.
Unable to control everyday events, such as traffic jams.
While being manipulated by someone.
Get angry at yourself for some mistake.

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Understand the possible effects of sleep deprivation. Sleep deprivation can be caused by accumulated sleepless nights, or it can be caused by a single night of staying up. Your body’s metabolism, age, drive, and other personal qualities will determine how you respond to sleep deprivation. The following effects may contribute to your mood swings: ^{[12] X Research Sources Max Hirshkowitz and Patricia B Smith, <i>Sleep Disorders for Dummies</i>, p. 16, (2004), ISBN0-7645-3901-9}

Hypersensitivity to incidents (due to poor cooperation or drowsiness)
Too sensitive to coldness
Rapid aging condition
Emotional problems (loss of control, anxiety, panic attacks, depression)
Irritability, sadness, decreased ability to cope with stress
Poor judgment skills, poor concentration, and lack of decision-making ability
The long-term effects of sleep deprivation can include obesity, heart disease or diabetes.

Express anger in a healthy way

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Communicate assertively. There are three types of anger expression. “Passive” and “aggressive” are not healthy expressions of anger. The third, “assertive” attitude is the most constructive way to express your anger. ^{[13] X Source of Research} Affirmative communication values the wishes of both parties. To communicate assertively, you need to state the facts without condemning the other person. Eg:

“I felt angry and hurt when he laughed during my presentation, like he was belittling my project. I didn’t know what was going on at the time, but he didn’t seem to care or value my efforts. Maybe I misunderstood. Can we clarify this?”

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Show respect. Your communication should convey suggestions instead of commands. To be respected by others, you need to respect others. This shows that you encourage cooperation and mutual respect, as opposed to an attitude that accompanies anger. Aggressive, passive or aggressive – passive will put you at odds with others. ^{[14] X Research Source} You can respectfully communicate with statements such as:

“When you have time, you can…”
“You will be of great help to me if…. Thank you, I appreciate it!”

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Communicate clearly. The way of saying around the fence or expressing it in a general and non-specific way only irritates the people involved. When communicating assertively, you should speak directly to the person you need to address. State clearly what you want. Don’t forget to communicate in the form of an offer.

For example, if a coworker is talking on the phone so loudly that it’s difficult for you to work, you could make a suggestion like, “I have a suggestion for you, could you speak a little louder? Because the noise makes me unable to concentrate. Thank you very much”. ^{[15] X Research Source}

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Express your feelings. Once you know your feelings, convey how you really feel, such as being hurt, and remember not to be judgmental in your words. Instead of saying, “You’re so emotionless,” stick to the facts that are relevant to you. For example, you could say, “I feel like you don’t care how I feel when you read the newspaper without listening to me.”

Take long-term measures

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Create a good sleep routine. When you lack sleep, you will find it difficult to control your emotions. One study found that negative emotions and anger both increased in teenage girls after just a few nights of disturbed sleep. ^{[16] X Research Source} Getting enough sleep can help people regulate emotions.

Try to go to bed at the same time every night and wake up at the same time every morning. Regular sleep habits will benefit your health.
Turn off all screens (television, phone, computer) at least half an hour before bedtime. Studies show that electronic screens stimulate the brain and can interfere with a good night’s sleep. ^{[17] X Research Source}
If you’re having trouble sleeping, you need to talk to your doctor to find other remedies you can try.

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Sleep. If you know that you won’t have much time to sleep soon, you should try to sleep a little more before that. This will help you deal with some of the effects of sleep deprivation, such as lethargy. ^{[18] X Research Sources}

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Try meditation . It has been proven that meditation can effectively help regulate emotions. ^{[19] X Source of Research} This relaxation method has been shown to have longer lasting effects on the amygdala, the emotional center in the brain, which initiates the stress response after sensing a stressful situation. direct or threatening. ^{[20] X Trusted Source American Psychpogical Association Go to Source}

Start with deep breathing exercises. Find a place where you can sit quietly. Breathe in for a count of four, hold for a count of four, and exhale for a count of four. Make sure to breathe with your diaphragm instead of your chest. When breathing through your diaphragm, your abdomen should rise (you can feel it if you put your hand on your stomach). Do this several times until you feel calmer.
Don’t worry if you find it difficult to meditate. Meditation is a combination of deep breathing exercises, visualization and mental practice. However, if you find it difficult to sit for long periods of time to meditate or feel uncomfortable when you meditate, you can simply start by taking deep breaths, and your body will create a calm response.
Practicing meditation in a calm state will help you process your emotions in a healthier way. You can combine breathing exercises with visualization exercises. There is a simple way to do this. As you inhale, visualize a yellowish white light that is pleasant and makes you happy. Imagine that light entering your lungs and spreading throughout your body. As you exhale, push all shades of darkness – representing your anger and stress – out of your body.

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Try dynamic relaxation, stretch and relax. This is a technique that stretches and relaxes the entire body in progressive stages. This is a method that is said to relieve stress that has built up in the body through self-tightening of the muscles. ^{[21] X Research Source} This method is described as follows:

Start by taking a few deep breaths. Breathe in for a count of four, hold your breath for a count of four, and exhale for the same amount of time.
Start with the muscles of the head and face. Tighten the muscles of your face, head, mouth and neck as much as you can, hold for 20 seconds, then release.
Continue down to your lower body, stretching and then releasing your shoulders, arms, back, hands, abs, legs, feet, and toes.
And now wiggle your toes, feeling the relaxation from your feet to your head.
Take a few more deep breaths and enjoy the feeling of relaxation.

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Exercise regularly. Movement can dispel anger. Research in adults and children both shows that exercise helps regulate mood and control emotions. ^{[22] X Source of Research} , ^{[23] X Source of Research} You can try going out and being active during your anger, or using daily exercise to relieve stress.

Exercise will also help you sleep better.

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Take an anger management class. Anger management programs have been shown to have high success rates. ^{[24] X Trusted Source American Psychpogical Association Go to the source} The most effective programs to help you understand your anger, provide short-term strategies for dealing with anger, and help you develop skills power.

Anger management programs come in many different forms. ^{[25] X Research Source} For example, there are programs for teens, operators, police officers, and many others with different anger patterns and triggers.

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Try therapy. If you feel like you have no control over your mood, you can try anger management therapy. ^{[26] X Trusted Source American Psychpogical Association Go to the source} Therapists will use relaxation techniques to help you calm down in the midst of anger. You will also have a therapist help you process anger-provoking thoughts and see the situation in a new light.

Consult a therapist about emotional coping skills and assertive communication training.

Steps

Control anger with immediate measures

Monitor sleep deprivation

Understanding your anger

Express anger in a healthy way

Take long-term measures

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