Anger And Anxiety: Understanding The Connection And Impacts
Both anger and anxiety can be seen as natural emotional responses that a person may experience throughout their life. Anger may arise in response to frustrating situations, perceived threats, or injustices, while anxiety may stem from fear, uncertainty, and stress. While these two emotions may seem distinct, they can be connected and may influence one another. Understanding the link between anxiety and anger may be important for developing emotional balance and improving overall well-being.
Understanding anger and anxiety
To understand the connection between anger and anxiety, it may be helpful to define these emotions and examine how they function on their own. Anger can be viewed as an emotional response to certain environmental stimuli, such as perceived threats, injustices, or frustration. Individuals may experience varying levels of anger, from mild irritation to intense angry outbursts that can be aggressive and violent.
Anxiety, on the other hand, can be an emotional response to fear or uncertainty about future events, which may be related to stress. A person may feel anxious when they sense they are unable to change events or control outcomes. In nature, this may serve as an important fight-or-flight response that improves survival or enables a person to remain alert during times of danger. While anxiety can help us be prepared for challenges, excessive anxiety can lead to overwhelming worry and stress.
Connecting stress, anxiety, depression, and anger
Anxiety and anger may also be connected to stress and depression. Each of these may increase the impact of the others and can make it challenging for mental health professionals to make a clear diagnosis. Below, explore the ways in which anxiety, anger, stress, and depression can be linked.
Shared emotional triggers and physiological overlap
Anxiety, anger, stress, and depression may share similar emotional triggers. For example, a sense of powerlessness and fear may trigger both anxiety and anger, which may, in turn, trigger stress or depression over time. These emotions may also produce similar physiological responses in the body, which can include increased heart rate, blood pressure, and adrenaline.
The impact of anger on anxiety, depression, and stress
Anger may exacerbate anxiety, depression, and stress. For example, when people feel angry, it may increase anxiety levels due to the challenge of regulating one’s emotions while angry. A person who is living with depression may also experience worsened symptoms due to anger. Those with depression may turn their anger inward or display increased irritability.
Causes of co-occurring anger and anxiety
Co-occurring anger and anxiety may have a variety of causes, including chronic stress. Chronic stress tends to be persistent over long periods, which may increase anxiety. When stress levels rise, it may negatively impact emotional regulation, which can increase frustration and worry.
A person may also experience anger and anxiety due to unresolved trauma or underlying mental health conditions. Past trauma may result in both anxiety and difficulties managing anger, as a person may feel angry about a specific situation and anxious that something like it could happen again. In some cases, the cause of co-occurring anger and anxiety could be a mental health disorder, such as bipolar disorder, obsessive-compulsive disorder, or panic disorder.
Symptoms of anger in generalized anxiety disorder and other disorders
Mental health disorders may impact how a person experiences and manages both anger and anxiety. These disorders may have a variety of psychological and physical symptoms, which can vary from person to person. Common disorders that can involve anger and anxiety are generalized anxiety disorder, obsessive-compulsive disorder, and social anxiety disorder.
Generalized anxiety disorder
Generalized anxiety disorder (GAD) is a mental health condition in which a person typically experiences excessive and uncontrollable worry over a wide range of everyday events or situations. Symptoms of GAD may include worry, muscle tension, and difficulty concentrating. Irritability and other anger symptoms may play a role in the development of GAD, and individuals who have high levels of anger may experience the symptoms of GAD at elevated levels, although updated evidence may be needed.
Obsessive-compulsive disorder
Individuals living with obsessive-compulsive disorder (OCD) may experience persistent and intrusive thoughts called obsessions, and they may be driven to perform repetitive behaviors or mental acts referred to as compulsions to relieve the anxiety associated with obsessions.
Anger can occur in relation to OCD, and it may occur due to comorbid depression in individuals with OCD. While depression tends to manifest as emotional withdrawal or low energy, it can also lead to heightened irritability and frustration.
Social anxiety disorder
Social anxiety disorder (SAD) is a mental health condition in which a person experiences extreme anxiety in social situations. While anger might not seem like a typical symptom of social anxiety, it can arise in response to the intense discomfort and emotional strain associated with the condition. People with SAD may experience feelings of anger due to their potential resentment of social expectations or as a defense mechanism in social situations.
Impacts on daily life
Co-occurring anger and anxiety may have a variety of impacts on a person’s life. Physically, chronic anger and anxiety may lead to health concerns, such as hypertension and heart disease. They also may make it challenging to fall asleep and stay asleep, which can impact overall well-being.
Anxiety and anger can also impact mental health, a person’s social life, and their interpersonal relationships. Anger and anxiety may exist cyclically, with increased anger leading to increased anxiety. A person living with anger and anxiety may find it challenging to build and maintain interpersonal relationships, which may lead to social withdrawal.
Evidence-based treatment options
Treating co-occurring anger and anxiety may involve personal coping strategies, lifestyle changes, and treatment from mental health professionals. It can be important to note that the most effective form of treatment may vary from person to person, and improvements may take time. Explore evidence-based treatment options below.
Mindfulness and relaxation
Mindfulness and relaxation strategies usually involve techniques designed to bring a person into the present and reduce rumination on events of the past or future. Studies suggest that mindfulness techniques, such as deep breathing, journaling, and meditation, may reduce both anger and anxiety. These techniques can be used both in the moment and preventatively to reduce anxiety and improve anger management.
Lifestyle changes
In some cases, anger and anxiety symptoms may be improved by implementing a few lifestyle changes. Sleeping habits are one lifestyle change that may improve overall mental health and reduce the impact of anger and anxiety. Developing strong sleeping habits can help the brain manage the stimuli it must process each day and can reduce fatigue, which may increase irritability and anxiety.
In addition to sleep, it can be important to incorporate exercise into your daily routine. Exercise can increase endorphins, which are chemicals that can reduce pain and enhance mood. Those who exercise may feel angry less often, and regular exercise can reduce the impact of anxiety as well.
Evidence-based treatment from a mental health professional
Outside of mindfulness practices and lifestyle changes, it may be beneficial to work with a mental health professional who can implement a variety of therapeutic techniques. Cognitive behavioral therapy (CBT) is a common therapeutic intervention that can help a person manage anger and anxiety by identifying and restructuring unhelpful thought patterns.
Seeking support from a mental health professional
For individuals who experience both anger and anxiety, it may be beneficial to connect with a mental health professional. A licensed therapist can consider your mental health and well-being holistically and recommend a variety of interventions.
Commuting to a brick-and-mortar office for therapy sessions may not always be feasible. Online therapy sessions can take place from any location with a personal device and internet connection. This means that you can attend therapy from the comfort of your own home at a time that works for you.
Online therapy can effectively treat both anger and anxiety, according to a 2023 study. If you’re interested in seeking professional guidance in managing challenging emotions and mental health conditions, both in-person and online therapy can be beneficial options.
Takeaway
Frequently asked questions
Can anxiety become anger?
Anger and irritation can be symptoms of anxiety disorders. In addition, anger issues can be a secondary response to feeling anxious for those who struggle to regulate their emotions. If someone is uncomfortable with the fear response in their body or have preconceived notions about anxiety, anger may arise alongside judgment or because one has suppressed their fear. Anxiety triggers can then start to cause anger outbursts.
Is anger a coping mechanism for anxiety?
Some people might react with anger or defensiveness when anxious to defend themselves from harm or to avoid seeming “weak” or “defenseless.” However, excessive anger may do more harm than good. Intense anger can lead to long-standing anxiety and cause an individual to ignore the initial cause of their fear, which may cause the anxiety to become internalized and lead to other emotional disorders, such as panic disorder.
How can I control my anger and anxiety?
Anger and anxiety can often be controlled with coping techniques like deep breathing exercises, meditation practice, and identifying unhealthy thought patterns. Both challenges can also be treated using therapy, such as cognitive-behavioral therapy (CBT). Cognitive-behavioral therapy works by helping individuals target the causes of unpleasant emotions and work through them in healthier ways.
Medical mental health treatment, such as selective serotonin reuptake inhibitors (SSRIs) may also be used to reduce anxiety while an individual goes through therapy for their internalized anger or anxiety. There are many types of therapy, so consult a therapist about their techniques before choosing a provider. Some providers may specialize more in mood disorders than anxiety, so look for someone who has experience in treating the emotional and physiological symptoms of anxiety and anger.
Why do I get angry and stressed so easily?
If you frequently get angry or stressed, you might be overwhelmed. Overwhelm and burnout can occur due to internalized emotions, poor physical health, and many other causes. For example, if you have expressed concern about a certain area of your life but your boundaries are being ignored by others, you might start to experience resentment that can build up over time and cause you to react in ways you wouldn’t in normal circumstances. A perceived threat that doesn’t go away over time can also cause extreme anxiety. Talking to a therapist is one way to pinpoint the causes of your anger and stress and find relief from these emotions.
Can anxiety cause aggressive behavior?
Anxiety can cause aggression for some people, especially if the anxiety is internalized or not addressed. To avoid aggression, you might try channeling your feelings into activities like physical exercise, journaling, or other expressive coping mechanisms. If you are experiencing an unrecognized emotion causing aggression, consider seeking support from a therapist. They can help you understand the cause of aggressive urges and curb these urges so they don’t impact your relationships.
What are rage attacks a symptom of?
Rage attacks can occur due to suppressed emotions, traumatic events, and some mental illnesses. For example, post-traumatic stress disorder (PTSD) is frequently associated with unwanted rage attacks that can be scary for the individual and those around them. If you’re unsure the origin of your rage, you might benefit from talking to a therapist.
What is the best medication for anger?
There are no medications specifically approved for anger management. However, some therapists might prescribe medications like selective serotonin reputake inhibitors (SSRIs) to reduce anxiety or depression, which can lead to irritability. Certain medications for PTSD might also be helpful in addressing anger. However, talk to your doctor before starting, changing, or stopping any medication.
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.
Why am I always angry and irritated for no reason?
Frequent, uncontrollable anger can be difficult to cope with and may arise for various reasons. Anger may sometimes be a secondary response to emotions like sadness or fear. In other cases, anger arises because someone is being mistreated. To understand the causes of your anger, consider writing out all the thoughts accompanying your emotion and noticing the physical sensations in your body. Look at the events in your day that led up to the anger. Even if they seem unrelated, suppressed anger can build up over time.
Why does yelling give me anxiety?
Yelling can be scary because loud and aggressive behavior can cause the fight-or-flight response in the body to react. Your nervous system is made to protect you but can lead to fear when others yell or are loud around you. If you get scared when someone yells, let them know you’re not going to talk to them when they raise their voice. If they don’t respect your boundaries, remove yourself from the situation.
Does repressed anger cause anxiety?
Repressed anger may cause anxiety, as the nervous system can remain impacted for long periods, leading to symptoms like irritation, burnout, stress, fear, and anxiety. If you are experiencing anxiety due to repressed anger, talking to a therapist may help you come up with an effective treatment plan
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