Do friends call you short-tempered? Anger issues are hurting your heart

When was the last time you lost your cool? Do you remember clenching your fists, feeling stressed or anxious? While it may seem like a natural response to a challenging situation, anger can do more damage than you think.

More than helping you vent, a sudden outburst can make you vulnerable to a heart condition nine-fold, and bring you closer to mortality. Anger and stress are now considered the new factors that trigger heart ailments, especially in young adults who smoke, are inactive and obese, and have a sedentary lifestyle.

Impact Of Anger On Your Heart
Anger, at times, is understandable, but a chronic outburst that leaves people feeling irritated isn't a healthy response. It can impair an individual's ability to respond to stressful situations thoughtfully.


The 'fight or flight' response can make people experience frequent mood swings. The burst of energy due to anger can lead to a myriad of side effects such as increased inflammation of the arteries, rapid breathing and faster heartbeats due to a rise in cortisol and adrenaline levels, plaque build-up, high blood pressure and reduced blood flow. These extreme reactions can trigger heart attack and stroke risks.

However, anger isn’t always as you perceive it. Sometimes, it can help people push to perform better and finish their work. But, one should ensure it doesn't become a chronic response.

Tips To Stay Calm
Anger is the most inevitable response to any stressful situation, but it can take a toll on the body, especially on the heart. Unfortunately, there is 'one size fits all' solution to combat stress and anger issues. But, there are some measures one can take to curb the outbursts.

Exercise regularly: Start with a 20-minute walk. It will reduce the cortisol levels and risks of developing heart problems. Working out daily will release endorphins that will help in combating stress.

Sleep: Get enough naps. Lack of sleep tends to worsen an already irritated mood, and trigger stressful reactions to otherwise normal situations. Sleep for at least seven-eight hours to help you calm down and keep anxiety and stress at bay. Quick power naps during the day can also help reduce stress. Maintain a fixed snooze cycle, eat on time and avoid sleeping in noisy or brightly-lit rooms.

Keep yourself nourished: Make healthy food choices. Choose a heart-healthy and balanced diet consisting of fruits and vegetables, whole grains and lean proteins. Eating well can also keep your mind happy. Occasional indulgences are acceptable, but consume them within permitted limits.

Socialise: Connect with your family and friends, do volunteer work or start a side hustle that makes you happy. Channelling your energy on a hobby is a good start. Celebrate even your small achievements to stay confident.

Meditate: Practicing breathing exercises, yoga or tai chi can help activate the body’s parasympathetic nervous system. This will keep your brain calm and reduce any impact of stress.

Get scribbling: Journal your thoughts and situations that trigger anger and mood swings. If certain people trigger anger and stress, find out ways to resolve things that go wrong. If anxieties or situations trigger anger in you, prepare yourself to handle them better.

Don't miss medication: At times, certain prescribed medications can help manage stress and anxiety, and reduce the risk of developing cardiovascular problems, including sudden and silent heart attacks.

Try anger management therapy: To reduce the frequency of getting angry, try Stress Reduction Training. It can help you avoid incidences that may trigger angry conversations or confrontations. Not only will it improve the chances of pouring out intense reactions, but it will also become a preventive strategy and take care of overall general health.

Laugh often: Keeping a good sense of humour can help you stay relaxed. Laughing more often can make a person feel happier and have a positive attitude.

It isn’t an easy task to control anger, just like flipping a switch, but the process is key. It may start with quietly fuming, and can finally result in channelising the energy into doing something productive. These steps can help in reversing the effects of both stress and anger on the body and heart.

(The author is Senior Consultant & Head – Interventional Cardiology, at Sakra World Hospital, Bengaluru)