1. Background
Before exploring "anger in" and "anger out," it's essential to understand Burns's broader approach to emotional well-being. His work, especially highlighted in books like "Feeling Good: The New Mood Therapy," emphasizes the significant impact of our thoughts on our feelings and behaviors. According to Burns, cognitive distortions—irrational thought patterns—can lead to negative emotions, including anger. Individuals can improve their emotional regulation and overall mental health by identifying and challenging these distortions.
Anger In
"Anger in" refers to dealing with anger by suppressing or directing it inward. Individuals who exhibit "anger in" tendencies often avoid expressing their anger directly to the person or situation that triggered it. Instead, they might internalize the emotion, leading to self-criticism, self-doubt, or even depression. This internalization can stem from beliefs that expressing anger is unacceptable or fears of conflict and its repercussions. While "anger in" might avoid immediate conflict, it can lead to long-term psychological distress, including reduced self-esteem, chronic irritation, and a sense of powerlessness.
Anger Out
Conversely, "anger out" is characterized by the external expression of anger. Individuals with "anger out" tendencies are more likely to express their anger directly, sometimes in ways that can be aggressive or confrontational. This could manifest through shouting, physical expressions of anger, or assertive gestures to impose one's will. The "anger out" approach can sometimes resolve immediate issues or relieve the emotional pressure of anger in the short term. However, it can also lead to adverse outcomes, such as damaged relationships, regret over actions taken in anger, and social or legal consequences.
Implications for Emotional Health
Burns suggests that neither extreme—suppressing anger nor expressing it aggressively—is conducive to emotional health and well-being. Instead, he advocates for a more balanced approach, where individuals learn to recognize their anger, understand the thoughts and beliefs that underlie these feelings, and express their needs and boundaries in assertive but non-confrontational ways. This balanced approach addresses the root causes of anger, promotes constructive communication, and enhances interpersonal relationships.
In the legacy section of Everyoung Health Method, I explore David D. Burns's concepts of "anger in" and "anger out" to illustrate two common, yet often maladaptive, ways people deal with anger. By understanding these patterns and the cognitive distortions that fuel them, individuals can work towards healthier ways of experiencing and expressing anger, leading to improved mental health and better relationships. Burns's work underscores the importance of cognitive awareness and behavioral change in managing emotions effectively.