The director and head of cardiology at Dharamshila Narayana Superspeciality Hospital said anger triggers a surge of stress hormones such as adrenaline and cortisol, pushing the body into a heightened state of alert. This can cause a racing heartbeat, raised blood pressure, tightened blood vessels and increased strain on the heart.

For people with existing heart disease or multiple cardiovascular risk factors, intense anger may temporarily increase the risk of a heart attack or an irregular heartbeat. Repeated episodes of uncontrolled anger can also contribute to long-term high blood pressure and damage to blood vessels.

Dr Nayak stressed that while feeling angry is natural, the way people respond to that emotion is what matters most.

He also challenged the belief that shouting or smashing objects helps release anger. Instead, he warned that aggressive reactions can reinforce the behaviour, making future outbursts more likely.

To help manage anger, the cardiologist recommends following the “90-second rule” before responding to a triggering situation. During that time, people should pause, take slow, deep breaths and avoid reacting impulsively.

He also advises stepping away from the situation if possible, identifying the emotion rather than acting on it immediately, and asking whether the anger is masking deeper feelings such as stress, disappointment, fear or hurt.

Maintaining good sleep habits, exercising regularly and managing everyday stress can also reduce the likelihood of angry outbursts.

Dr Nayak said professional help may be necessary if anger becomes difficult to control, begins affecting work or relationships, leads to verbal or physical aggression, or is accompanied by anxiety or depression. Therapies such as cognitive behavioural therapy (CBT), mindfulness and emotional regulation techniques can help people develop healthier ways to cope.

His key message is simple: don’t react immediately. Waiting just 90 seconds before responding can prevent impulsive decisions, reduce unnecessary stress on the heart and lead to calmer, more thoughtful responses.