Feeling angry can do more than just ruin your mood—it might also harm your heart health. New research suggests that frequent anger episodes could lead to chronic injuries in your blood vessels, potentially increasing your risk of heart disease in the long run.
A study led by Dr. Daichi Shimbo, a cardiologist at Columbia University Irving Medical Center in New York City, monitored the activity of blood vessels in people experiencing anger, anxiety, sadness, or neutral emotions. The researchers found that when individuals were angry, their blood vessels temporarily lost their ability to relax and dilate as they should. This effect persisted for up to 40 minutes after the anger subsided.
"We’ve long suspected, based on observational studies, that anger can negatively affect the heart. This study in healthy adults helps fill a real knowledge gap and shows how this might occur," says Laurie Friedman Donze, a psychologist and program officer at the National Heart, Lung, and Blood Institute (NHLBI), which funded the study.
The research, published in the Journal of the American Heart Association, included 280 healthy adult New York City residents under 74 years old with no history of heart disease or major heart risk factors. Participants were monitored for blood vessel changes in their dominant arms and asked to engage in emotionally charged activities, such as personal talks or readings, to induce anger, sadness, anxiety, or no heightened emotion (the control group).
The study revealed that anger hindered healthy blood vessel dilation, a condition often seen before the development of atherosclerosis—a dangerous buildup of fat on artery walls that increases the risk of heart attack and stroke.
Dr. Shimbo emphasized that it's the cumulative effect of chronic anger on blood vessels that could lead to irreversible damage and increase the risk of heart disease over time. While the exact mechanism by which anger impairs blood vessel function is not yet clear, it may involve the activation of the autonomic nervous system, stress hormones, or arterial inflammation.
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The study also raises the question of whether positive emotions, like joy or laughter, could counter the negative effects of anger on the heart. Further research is needed to explore this possibility.
In the meantime, managing anger is advisable for both mental and physical health. Strategies such as exercise, yoga, deep breathing, and cognitive behavioral therapy (CBT) may help reduce anger and its impact on heart health.
For Black patients, managing anger is particularly important due to the added stressors and systemic inequalities we face. Chronic anger can contribute to high blood pressure and other cardiovascular issues, which disproportionately affect the Black community. Therefore, it's crucial for healthcare providers to consider anger management as part of a holistic approach to managing heart health in Black patients. Additionally, culturally competent care that acknowledges the impact of systemic racism and discrimination on mental health can be beneficial. Access to mental health resources and support groups tailored to the Black community can also play a vital role in managing anger and improving overall well-being.
Tips for Managing Anger
- Identify Triggers: Pay attention to what situations or thoughts tend to make you angry. Knowing your triggers can help you anticipate and manage your responses.
- Practice Relaxation Techniques: Deep breathing, meditation, and yoga can help calm your mind and body, making it easier to manage anger when it arises.
- Engage in Physical Activity: Regular exercise can help reduce stress and improve your mood, making you less likely to experience anger.
- Seek Support: Talk to a trusted friend, family member, or therapist about your feelings. Sharing your emotions can help you process them and gain perspective.
- Use Assertive Communication: Express your feelings and needs calmly and respectfully. Avoid aggressive or passive-aggressive communication styles, which can escalate conflicts.
- Take a Timeout: If you feel yourself becoming angry, step away from the situation temporarily. Use this time to calm down and think before responding.
- Practice Forgiveness: Holding onto anger can harm your mental and physical health. Work on forgiving others and yourself to release negative emotions.
