Natural and Holistic Approaches for Anger Management

It’s important to understand that it’s natural and healthy to feel angry where necessary and express it appropriately. But when it becomes overloading and out of control, problems can develop. The first and most important step to treat any anger issue is to recognize the underlying root causes of the issue. 

As every patient is different, underlying causes are also different. Naturopathic practitioners offer highly individualized natural anger management approaches to produce a longer-lasting and nonharmful effects on the patient. 

However, the most common natural and holistic anger management approaches include – 

• Optimizing diet 
• Reviewing hormonal balance 
• Checking for allergies 
• Checking vitamins and minerals levels 
• Using herbs and supplements 
• Using non-invasive therapies 
• And lifestyle changes 

Optimizing diet

The goal of optimizing diet is to reduce known foods such as alcohol, caffeine, and high sugar foods that affect the brain and decrease the brain’s ability to tackle anger. Besides, some foods and spices can also promote the ability to cope with anger with their calming effects. For example, ginger and turmeric are helpful in managing anger and stress. 

Reviewing hormonal balance

Men can experience worse anger during the Middle Ages when their testosterone levels are decrescent. in women, anger often occurs when they’re menstrual or in a menopause condition. Anger is common for both, men and women when hormone levels change. Three hormone levels – testosterone, progesterone, and estrogen have a vital role in anger-related issues. These three hormones should be balanced correctly for optimal emotional health.

Checking for allergies

All kinds of allergies can severely affect one’s emotional stability. Whether you’re allergic to certain foods such as eggs, wheat, or dairy or to some inhalants like dust, pollen, and pet dander, these allergens may cause serious anger issues. Naturopathic doctors figure out the causes of allergies by several blood testing such as IgG and IgE and manage them using anti-allergic foods and herbs.

Checking vitamins and minerals levels

Studies found anger is linked with certain vitamins and minerals deficiencies such as B vitamins deficiencies that may cause low blood sugar and fatigue, resulting in an anger issue. Natural medicine practitioners find out if there’s any deficiency and use supplements to cover up.

Using herbal medicines and supplements

Herbal medicines and nutritional supplements are usually gentler than pharmaceutical drugs. They can reduce anger-related emotions without affecting the brain. Some anger fighting herbs include – 

Lavender (Lavandula angustifolia)

Lavender has soothing and mild sedative actions that can help balance emotional states and moods. Dried lavender flowers are widely used in natural and traditional medicines for anger management. 

How to use lavender for anger management 

• Lavender essential oil can be used in aromatherapy for managing anger issues. 
• 2 cups of lavender flower tea can be consumed daily.

Valerian (Valeriana officinalis)

Valerian is a perennial medicinal herb native to Asia and Europe. It can help reduce anger symptoms with its muscle relaxant properties. 

How to use valerian for anger management 

• 300 mg – 600 mg valerian root extract can be taken 30 minutes before bedtime. 
• Valerian may produce some sedative effects, thus, should combine with a stimulating herb in depressive conditions.  

Passion flower (Passiflora incarnata)

Passion flower is a flowering vine used historically in several traditional medicines for treating insomnia, anxiety, hysteria, and seizures. It can help balance mood and counter anger symptoms. 

How to use passion flowers for anger management 

• 0.5 ml – 1 ml passion flower liquid extract can be taken twice or thrice.
• 1 – 2 grams extract can be mixed with 150 ml water to prepare a decoction and can be taken twice a day before food. 

Chamomile (Matricaria chamomilla)

Chamomile is a well-known medicinal herb endemic to eastern and southern Europe. It helps to calm tension, anxiety, and relax muscles related to anger issues. 

How to use chamomile for anger management

• Chamomile essential oil can be inhaled using diffusers. 
• 2 – 4 grams of dried chamomile flowers can be used for making teas and taken 2 to 3 cups daily. 

Saffron (Crocus sativus)

Saffron is derived from the flowers of the saffron plant, the threads are collected and dried for use. It’s the costliest spice in the world. Saffron helps to change the levels of neurotransmitters and may help brain cells from oxidative damages. 

How to use saffron for anger management

• 3- 6 saffron threads can be mixed into lukewarm water and taken twice daily. 
• Saffron threads can be added to delicious dishes.

Ashwagandha (Withania somnifera)

Ashwagandha, also known as Indian ginseng or winter cherry, is an evergreen medicinal herb native to India, the Middle East, and some parts of Africa. The root extract of this herb has been used in several traditional medicines for centuries to reduce anxiety and improve energy levels. 

How to use ashwagandha for anger management

• 500 mg – 1500 mg ashwagandha capsules can be taken 2 to 3 times a day. 
• 5 – 8 grams of ashwagandha root powder can be taken with milk twice daily.

Motherwort (Leonurus cardiaca)

Motherwort, also known as Lion’s tail, is a perennial medicinal herb in the mint family. It helps to reduce several heart symptoms such as increased and irregular heart rhythm related to anger issues. 

How to use motherwort for anger management

• 2 – 4 gm of motherwort dried herb can be mixed with water to prepare a tea. 
• 2 ml – 5 ml motherwort liquid herbal extract can be taken 2 – 3 times a day. 

Milk thistle (Silybum marianum)

Milk thistle is a biennial medicinal plant majorly native to Mediterranean countries. Milk thistle has been historically used for liver and GI tract disorders. Milk thistle also helps to increase serotonin levels. It helps to improve gut health and promotes calming sense in the body and mind.

How to use milk thistle for anger management 

• 200 mg – 600 mg milk thistle extract can be consumed once daily. 
• Milk thistle teas can also be made and taken 3 times a day.

St. John’s wort (Hypericum perforatum)

How to use St. John’s wort for anger management

• 300 mg – 600 mg St. John’s wort extract can be taken 2 to 3 times a day. 
• Liquid extracts St. John’s wort can be added to teas. 

When anger issues are linked with deficiencies, supplements can be the best solution for eliminating the underlying causes. 

Some common supplements that can help to deal with anger issues include – 

• L-theanine 
• GABA 
• Vitamin B complex 
• Melatonin 
• 5 HTP 
• Omega 3 fatty acids 

St. John’s wort is a popular medicinal plant that grows in almost all temperate regions throughout the world. It has been used for treating various mental and physical conditions for decades. 

Using non-invasive therapies

Naturopathic doctors evaluate each patient and find out the major underlying causes of the anger issue. They suggest several individualized non-invasive therapies to eliminate the major contributing factors that help to develop an anger issue. 

These therapies include – 

• Acupuncture
• Cognitive behavioral therapy 
• Hypnotherapy 
• Yoga 
• Controlled breath exercises 
• Mindfulness 
• Meditation 
• Aromatherapy 

Lifestyle changes

A large number of anger issues can easily be managed by simply changing some lifestyle factors such as – 

• Avoiding acidic foods and emphasizing alkaline foods 
• Avoiding alcohol and smoking 
• Avoiding late-night sleep 
• Getting an adequate sleep 
• Adopting physical activity and relaxation exercises 
• Improving positive communications 
• Learning anger management techniques 

Final words

Anger is destructive if you can’t control it. Though most cases can be solved by self-control and awareness, sometimes these things don’t work. In this case, don’t hesitate to ask for help from a professional naturopath or a mental health care provider. With necessary treatments and anger management techniques, you can easily get your anger under control.

Disclaimer 

The content is only for educational purposes and is not intended to substitute any professional medical advice. Always seek a direct supervision and guidance from a certified and licensed medical professional before using any part of this article.