Ever felt so furious that it felt like your head might actually explode? You're not alone!

Anger is that invited fiery friend. In a recent survey, almost 85 percent of people admitted to feeling angry at least once a week. However, this common emotion can become problematic if not handled effectively.

One constructive way to deal with anger is through the "Flipping Your Lid" theory by Daniel Siegel, a renowned neuropsychiatrist. It outlines the moment when intense emotions, particularly anger, overwhelm the rational brain (prefrontal cortex), resulting in impulsive and regrettable actions. Envision your brain as a complex control center. When anger flares, the amygdala, a tiny almond-shaped structure deep within, takes center stage as the brain's alarm system, triggering the fight-or-flight response. Remarkably, during anger, the prefrontal cortex, responsible for rational thinking, decides it's break time. This paves the way for the notorious " amygdala hijack," where the emotional, impulsive part of the brain (amygdala) seizes control from the rational part (prefrontal cortex). It's akin to a kid grabbing the television remote, causing a circuit overload that prompts us to "flip our lid" and react impulsively. This phenomenon is at the core of many regrettable actions and words spoken in the heat of the moment.

Now, how do we avoid flipping our lid during moments of anger?

As, the Greek philosopher, Epictetus wisely noted,
‍"We cannot choose our external circumstances, but we can always choose how we respond to them."

It starts with awareness. Recognizing signs of anger – increased heart rate, raised voice, tense muscles, or a surge in adrenaline – acts as an early warning system. For some, it might be irritability, furrowed brows, avoidance, or restlessness.

Next, adopt a "time-out" strategy. Give your brain the chance to cool down before reacting. According to author and public speaker Dr. Jill Bolte Taylor, ninety seconds is all it takes to identify an emotion and let it dissolve as you notice it. When stressed, pausing for ninety seconds and labeling what you're feeling (e.g., "I'm getting angry") calms the amygdala. MRI studies show that this "emotion labeling" calms the brain region involved in angry outbursts, helping you regain control. Dr. Bolte explains: Just pause by taking deep breaths, sipping water, counting to ten, or stepping away temporarily.