An Ode to Dr. Gabor Maté’s Insights on Healthy and Unhealthy Anger

Recently, I came across a video that provided an interesting perspective on anger. It featured Dr. Gabor Maté, a Hungarian-Canadian physician, providing key insights on healthy and unhealthy anger. The doctor himself had experienced a transformation that changed his outlook toward rage, and he uses this knowledge to help us understand the differences between constructive and destructive anger.

To quote him:

“If I were to infringe on your boundaries, either physically or emotionally, the healthy response for you is to mount an anger response,” No, get out, stay away.” That’s healthy. Healthy anger is in the moment. It protects your boundaries, and then it’s gone. It’s not necessary anymore. However, if you could not express it, it doesn’t disappear. It gets suppressed.”

In other words, he says healthy anger helps draw boundaries. Once you express your anger constructively or healthily, you step back. The incident ends there. It does no harm to the other but protects you from damage. However, this type is often misconstrued. People who go through this type of anger are often subjected to dialogues like “you are too sensitive” and “you are overthinking.” A form of gaslighting takes place to downplay the situation. When you are unable to express your anger constructively, or you were discouraged from doing so in your childhood, your feelings can become suppressed, potentially leading to you expressing your anger in a destructive manner later in life.

Here’s another interesting anecdote that he shared in his video, which goes against the typical “punch the pillow when you’re angry” technique:

“Just as healthy anger expresses itself, does its job, and then it’s gone, rage the more it explodes, the bigger it gets. That’s what happens to me. It doesn’t pass through me. Sorry no. I’ve worked with certain therapists who’ve said punch a pillow, express the rage, let it just pass through you like the wind. But that isn’t, in fact, what happens with me. And I know I’m not the only one. It actually magnifies and intensifies and extends this feeling because it recruits more brain circuits into its service.”

In short, he states that the more you indulge your anger without regulation, the more unmanageable it can become, unlike constructive anger.

The unhealthy kind is volatile. A person who goes through it cannot control himself or his words and expects us to sail through it. I have heard family members of people with unpredictable temperaments say with conviction, “That’s his only flaw. His partner will have to adjust to his anger.” “When she’s angry, step away.” This type of anger, which causes the most harm, is justified by the person and their family. Volatile people often blame the other person involved in the argument for “provoking” their anger. They use the same defense time and again to validate their own misdeeds. The worst thing I have heard such people say is, “But I cool down soon after I get angry, so it is not that bad.” This means they have no intention of correcting themselves, and it is a problem the people around them have to deal with. I am of the thought that unhealthy anger is the reason for most bad marriages. Even if only one partner struggles with anger management issues, it can still damage the relationship’s progression.

The ode here goes to “healthy anger.” Being nice all the time can earn you a lot of friends. However, it does not serve you well. Healthy anger helps you get out of a harmful situation, end bad marriages, friendships, or relationships, and confront anyone mistreating you. It enables you to take a stand. When you take this defense mechanism out of your life, you risk being treated as a doormat.

My anger nowadays is mostly healthy, and it comes up when I am pushed around or disrespected. I used to feel unhealthy anger in my younger days. But that behavior taught me it only harms the household and relationships.

I have also been subjected to unhealthy anger from some of my ex-partners. That was when I realized the destructive power of anger. It can affect someone’s mental and emotional well-being to the point of no return. I believe those exposed to rage regularly should seek therapy to help them feel balanced again.

Dr. Gabor Maté goes on to discuss why experiencing rage, which does not imply acting it out, is the way to process the harmful emotion. You sit with yourself, understand why you feel the way you do, and work effectively towards resolving it constructively instead of letting it out on the other person. He admits that he faced challenges in his marriage and with his kids due to his rage. I found his honesty refreshing because I believe the first step to recovery is admitting you have a problem. Most hate to admit their imperfections and get defensive about them.

Anger management is something we must all learn and practice. Knowing when to be angry, how to express it, and how to calm ourselves down before it gets out of hand is vital to successfully taking control of our anger. If you are someone with destructive anger issues, work on improving yourself with the help of a therapist for the happiness of your family, friends, and people around you. Do not indulge those inner demons thinking they are untameable. They can very much be brought under control. But it requires your active participation.

An Ode to Dopamine Detoxes

I’m at that stage now where I can discern the reason behind my restlessness. The symptoms that previously used to confound me can finally be attributed to a source and countered with practical solutions. I say this with pride because discovering the cause of any turmoil is always the first step to recovery.

The reason for my dopamine going out of whack and my feeling a flurry of erratic emotion? Social media.

I have a love-hate relationship with social media. Because of social media, I found my voice. Because of social media, my introverted self learned to be a tad more expressive. I could post online, and there would always be someone to listen to my endless thoughts, view my never-ending selfies, and validate my existence. As much as I enjoy the platforms, I often find myself getting lost in engaging with the myriad of interesting content while also feeling bad about someone close not liking my photos or reels or videos, wondering if everyone had a life far superior to mine, wanting to go on the same expensive trips that others do even if it’s not what I want. Social media can be draining. It takes away your mental resources and leaves you with very little to deal with the everyday complexities of life.

When you feel like a puppet in a system with no say over your actions, you know it’s time to take back control. It’s time for a dopamine detox. I turn off my notifications, log out from social media, and take a break from doomscrolling. What I get in return is an incredible sense of relief and calm.

My dopamine detoxes help me connect with myself, reflect and refocus my energy. I enjoy the stillness and the ability to engage with my work, family, and thoughts without being bombarded with external distractions.

I find such dopamine detoxes more valuable at work. When you’re neck-deep immersed in tasks, the last thing you need is a distracting WhatsApp chat demanding your attention. Turning the wi-fi off helps me in cutting down on unwanted noise. To combat my Fear of Missing Out (FOMO), I remind myself that I’m just a phone call away from those who need me. Sometimes, when I need 100% me-time, I enable the flight mode on my phone. It has been a life-changer.

Enough people don’t realize what staying connected 24×7 does to your brain. If they did, everyone, including myself, would have attempted to disconnect more regularly. I know what social media does to me, and I try to step away, but it’s not long before I turn delusional again and turn a blind eye to the side effects. I relapse and restart doomscrolling.

The irony is that I have to experience the dreaded symptoms again for my brain to knock some sense into my dopamine-hungry system. The symptoms being — feeling angry about nothing, annoyed over everything, and mentally and physically empty. These symptoms are my wake-up calls to step back. The moment I do, I feel refreshed. It always astonishes me how forgiving our bodies tend to be. They are quick to spring back to life if you give them a chance. A few hours of downtime is often all it takes.

I wonder how many people must have mistaken mental overstimulation for depression and continued using social media without understanding its negative impact on them. Overstimulation is not depression, but it may lead to depression. Prolonged use of social media can result in your body crying SOS in the form of a nervous breakdown, loneliness, and anxiety. If you feel irritated when your internet is down, even though you have nothing important to finish online, you are addicted – no second thoughts about it.

Correlation between social media and depression (courtesy: system.com)

If you are interested in the studies shown in the above image, here are the links:

We can see the symptoms but somehow fail to attribute them to social media. Even if we understand the negatives, it doesn’t stop most of us from endlessly scrolling through our feeds. It might be similar to how drug addicts feel. They know the side effects of the drugs they consume and how it physically and mentally affects them, but it doesn’t stop consumption.

I was at that stage again recently, ignoring the fact that it’s time for a digital detox, when I stumbled upon the book Dopamine Detox by Thibaut Meurisse on Prime Reading. The book is available for free if you are an Amazon Prime user in India. After exhausting my monthly budget for books, I decided to give it a go. It’s a quick read. It takes about 30 minutes or less to finish but is jam-packed with information.

The book helped as a reality check. Somehow I had conveniently forgotten what social media could do to my mental health and had started overusing it. I even attributed my increased irritability and lack of energy to sleep deprivation, vitamin deficiency, or lack of exercise. I fixed all these issues but turned a blind eye to my social media usage. Eventually, from a state of surrender, I accepted that disconnecting from social media was the best way to resolve my problem. So, dear readers, if everything fails to lift up your mood, try logging out from your social media accounts.

I have cut down my usage, but I have no idea when things will go down south again. For now, I enjoy being wide awake, in the present, and the temporary freedom from negativity. I have set up social media time restrictions on my phone to prevent doomscrolling, but how long before I disable them and return to my old ways? Only time can tell.

An Ode to Ignoring Toxic People

We are often told that communication is key.

People advocate the importance of openly sharing your feelings with your partners and friends, thoughts with colleagues, and so on. That’s absolutely true. You should. But what they don’t tell you is that sometimes, communication does absolutely nothing.

You can talk all you want, but your effort is lost if the other person is not ready to listen.

Communication can be key. But with the right people.

Try talking it out with a toxic person – someone who wants absolute control over the situation. They might demean and insult you for sharing your thoughts. What do we do then? Should we communicate more? Will that lead to better results? Sometimes, maturity is cutting off such people from your lives without lengthy dialogues when you realize things will not improve by talking.

It is not popular advice – to ignore. But it has its powers. Ignorance is indeed bliss when you know talking will not yield fruitful results. You can save yourselves from getting hurt when you choose to ignore. I sure did not believe in the power of quiet when I was in my 20s. I ardently believed each and every problem could be resolved by talking. In the process, I bared my soul, talking about my insecurities, frights, and pain with people who did not deserve my empathy or trust. I over-communicated in the hope that they would be more kind once they understood what I was going through. Some ended up using that private information against me. A piece of advice – unless you are absolutely confident about your relationship with this other person, do not be vulnerable and reveal your negatives. They just might misuse it. Communication is key. Again, with the right people.

When you ignore toxic people, you take away their right to infuriate you further. You are making them lose control over you. You are suffocating them because they are satisfied only when you retort. They want you to be affected by what they say. These are the people to watch out for and consciously avoid interacting with. You are not liable to hold any sort of communication with them. You end up saving precious energy this way and can divert it toward more productive interactions.

With experience, you know who such people are and how much effort you are willing to spend on them. You start to understand when things get “too much,” and you eventually start holding back. It’s something, unfortunately, that the 20s won’t teach you. We don’t learn unless we experience the same thing multiple times because it’s by rote that lessons get drilled into our brains. You experience similar people again and again till you learn how to deal with them in the future – that’s the way of life. No amount of advice or posts (like this one) will stop someone from thinking or acting how they want. Only experience can help you – it’s the best teacher, after all.

An Ode to Moonlighting, Sunlighting, and All Kinds of Lighting To Keep Your House Lit

If you aren’t yet aware of the term “Moonlighting,” here’s the definition – it’s you working for another company once your regular day job is over. Lately, many CEOs in India are losing their cool over their employees moonlighting. They feel cheated because they want their subordinates to function at their best capacity during day time. Yes, it’s mostly the CEOs and the high-level management already receiving big paychecks who are vociferously campaigning against moonlighting. Any surprises there?

I can’t help but think, why would companies want to micromanage the after-work life of an employee? The office in itself is a breeding ground for micromanagement. If the employee’s daily work is suffering because of the extra responsibility they took up, yes, they should face the consequences. Quality of work shouldn’t be compromised. But in companies like Wipro, employees aren’t getting sacked because of their work quality – it’s purely for the reason that their employers found out their “dirty” little secret. Employees should be warned if their quality of work is far below expectations – whatever reason it may be – moonlighting, sunlighting, or rainlighting. But snooping around to see which employee works secretly to earn an additional income is downright obnoxious and toxic.

Some founders and CEOs are partners in multiple firms but do not face the consequences. The culprit is always the layman trying to earn those few extra bucks. Money and power rule the world. This universal truth holds even here.

The empathetic approach would have been to ask the moonlighting employees at Wipro how much they would need to stop working two jobs. This wish is idealistic since companies would be unwilling to pay that much. The companies want to have the cake and eat it too. They will do bad (paying low) but do not want the bad consequences (employees looking for better opportunities).

Let’s look at the positives of moonlighting (if done correctly):

The employee gets additional income.
A creative person needs an outlet. A second job that fulfills this criterion can boost such an employee’s spirit. It would make them happy to continue the daily grind the following day, even if the current job is not fulfilling those creative needs.
Employees will not be frustrated that their company is unwilling to pay extra. Frustration and financial stress can deteriorate work performance more than moonlighting.
A company that accepts its employees’ needs will earn a good reputation overall. Its employees would be willing to work much harder for them.

The cons of moonlighting:

If done incorrectly, i.e., the employee doesn’t get enough time to rest, the quality of work can suffer in both jobs. This is something that can easily be corrected, however. Balance is key.
The high-level management. I am unsure whether the big bosses will ever come to terms with it. It might be because they are overthinking it. It’s only recently that companies have deviated from the usual archaic work style and are embracing the digital. Previously, the high-level management used to overthink work from home because they were worried if work would ever get done. But covid taught everyone that it is possible to complete their work at home by leveraging the power of the internet.

On this world mental health week, let’s hope our employers reflect on what an employee’s mental well-being actually means to them. Does it mean cutting off their freedom? Does it mean micromanagement? It’s certainly not free yoga classes or an unlimited amount of eatables. “A happy wife makes a happy life” is a famous adage. In the case of organizations, “A happy employee makes a happy company” would be apt.

Maybe it’s high time our companies stop being preachy and finally walk the talk. Sometimes we need more than just freebies.

Update as of 18th October: TCS has been the most empathetic so far. To quote the COO, “The consequences (of taking action) will be that the person’s career will be ruined. Background check for the next future job will fail for him…We have to show some empathy.” Kudos to them for pointing this out.

Update as of 21st October: Employees at Infosys are now allowed to take up external gigs under some conditions. Better something than nothing!

An Ode to Finding a Passion Outside Work

Recently, I talked about the distress I experienced due to excess work. I felt exhausted, working day in and out, and was in severe need of some me-time. I had been “at it” for two years since the start of the pandemic, and I was close to burning out.

Thankfully, I got some time out recently – when my manager went on vacation. I was ecstatic at first. There was no urgent work; it almost felt like I was also on holiday. But then I started experiencing something that I had never experienced in my two years of pandemic-induced erratic work hours – the insufferable boredom that comes with having no work. Was it a withdrawal symptom, a side-effect of having burnt a copious dose of after-work oil? When you finally get some breathing space, you have no clue what to do with it. You are left grasping at straws.

The first few days of zilch micromanagement felt like a dream to me. But by the second or third week, boredom took precedence, and I started actively looking for tasks to self-initiate. A few questions that crossed my mind –

Is this what retired people go through? They are relaxed and happy the first few weeks of retirement, but many develop a sense of despair later on.
How can I stop myself from feeling this way?
Why do we always have to be on the move? Why are we so averse to relaxation?
What is the optimal amount of work you need daily to keep yourself happy?

Of course, I do not have the answers to all questions. I am not a researcher or scientist. I apologize if you came here looking for answers. However, I can tell you something from my personal experience:

I am happiest when I have at least half a day’s worth of solid work. The type of work that requires my complete attention, work that takes my mind off all kinds of distractions. When I am consumed by an optimal amount of work that meets my skills, I enter this state of flow that ignites my happy hormones. This “work” that I am talking about is not just restricted to office work; it can be anything – cooking, playing a sport, writing, learning, dancing, singing. The point is that it should be something that is immersive and consumes your entire interest.

It might be why experts recommend having a passion outside work. Once you’re retired, this passion will keep you alive and kicking. For workaholics, finding that excitement outside work might prove challenging. They hardly get the time to pause and seek activities that may have the potential to improve their quality of life in the future. One possibility for such plodders is to go part-time post-retirement in context to their work (maybe consulting). But if you have decided to step away from office work, as most of us plan to do post-60, finding yourself a cause or a passion becomes imperative.

We feel our best when we are in service or when we can provide help in some way. Finding your “Ikigai,” as vouched by the long-living Japanese, is essential to one’s overall well-being and happiness. I am not yet sure what my Ikigai is. I enjoy writing, but I haven’t yet sat down to see if I could write for half a day, nor do I know if this exercise would cater to my emotional health eternally. I did some sewing the other day. It made me feel alive. Maybe Ikigai can be a bunch of things – a heady concoction of multi-colored magic beans that contribute to our general well-being. You can embrace each of them as per the mood and season, mix and match, exercise portion-control, and tuck them away in your customized, personalized happiness jar. All it takes is some time to figure out what those magic beans are.

An Ode to Surya Namaskar & How It Helped Me Manage My Heavy Periods

Since it is International Yoga Day, I thought I should narrate my own experience with Yoga. I have an on-and-off relationship with it. The irregularity has nothing to do with the practice but my own laziness. I prefer walking. But each time I do Yoga, I am impressed by its benefits.

I started Yoga as a form of exercise to supplement my walking. At that time, I was unaware of the health benefits as the only reason I chose Yoga was to tone my body. I initially went through some basic asanas for beginners and then slowly shifted to Surya Namaskar. It involves 12 steps akin to providing sun salutations.

In one month of doing Yoga, I noticed the following:

It strengthened my neck muscles and helped prevent a stiff neck
My back pain reduced
And the most relieving of all – my periods became more manageable

I cannot comment on whether Yoga helped tone my body because I wasn’t committed enough to try it regularly. The stress is on the third point – how it helped ease my period flow.

I recently shifted to menstrual cups, so half of my period-related issues got resolved with that step. Before Yoga, I used to have 3-4 days of heavy flow. During the months I diligently practiced Yoga, my heavy flow reduced to 1 day. My period cycle was shorter and more manageable. This is a big win for me. But mind you, you cannot do Yoga just once and think your periods are manageable for life. I have to do it at least twice or thrice weekly to see the positive effects. I skip Yoga during periods because I do not wish to subject my body to stress and stretches at that time.

If you are facing any of the problems I mentioned, I would highly recommend trying Yoga.

Happy International Yoga Day!