Depression And Anger: Signs, Symptoms, And Coping Strategies

Depression is typically associated with symptoms like sadness, fatigue, and a sense of hopelessness. However, anger can also be a symptom of depression. For a person living with depression, angry outbursts may be directed toward others or themselves. Anger may manifest in different ways, such as irritability, frustration, or anger attacks. 

Managing anger in conjunction with depression may involve treating the underlying depression first. Treating depression often requires a multifaceted approach, including working with a mental health professional, incorporating mindfulness techniques, and implementing lifestyle changes. 

Understanding depression

Depression is a mental health condition typically characterized by a depressed mood, a sense of hopelessness, and a lack of interest in previously enjoyed activities. Depression symptoms can affect how a person thinks, feels, and behaves. Clinical depression is more than feeling temporarily sad or blue; its symptoms tend to be pervasive and ongoing. 

There are different types of depression, which may vary in severity and diagnostic criteria. For example, major depressive disorder generally consists of depressive episodes lasting two weeks or longer. In contrast, persistent depressive disorder usually involves less severe symptoms but may persist for years at a time. Treatment options and methods may vary depending on the type of depression.

The relationship between depression and anger

Anger may be one of the symptoms of depression for some people, and the connection between depression and anger can be complex. In some cases, a person may become overwhelmed by emotional pain, which can lead to frustration. Over time, this frustration can build up and transform into more intense anger. A person who is living with depression may also find it challenging to openly express sadness or vulnerability, which may increase levels of irritability. 

Anger can be directed internally or externally. A person may internalize their anger as a form of self-blame or self-criticism, which can exacerbate symptoms of depression. Anger may also be externalized. A person may be quick to feel angry or respond with excessive anger that is disproportionate to the trigger, which may be a person or situation.

Signs and symptoms of anger in depression

Recognizing the signs and symptoms of anger alongside depression can be helpful. Some signs of anger in depression may include the following:

• Irritability – In people living with depression, small irritations may trigger disproportionate reactions, and the person may become easily annoyed with others. 
• Low tolerance for frustration – Tasks that normally wouldn't be challenging might seem overwhelming, and it may be challenging to complete complex or difficult tasks without becoming angry. 
• Restlessness and agitation – Depression can lead to inner turmoil that manifests as restlessness or a sense of unease. 
• Self-blame – A person may turn their anger inward and blame themselves for symptoms of depression. 
• Passive-aggression – In some cases, anger may not be expressed directly but rather through passive-aggressive actions. This could involve sarcasm, procrastination, or subtle behaviors aimed at frustrating others without confrontation.
• Withdrawal and isolation – People living with depression and anger may withdraw from social interactions to avoid conflict or because they feel too irritable to be around others. 
• Self-destructive behaviors – Internalized anger in depression can lead to self-destructive behaviors, such as self-harm, substance misuse, or reckless behavior. 

Impacts of anger and depression on daily life and health

Both excessive anger and depression may impact a person’s physical and mental health, as well as their interpersonal relationships. 

Physical and mental health

Anger, in conjunction with depression, may have many impacts on a person’s physical health, including high blood pressure and cardiovascular disease, although updated evidence may be needed. Chronic, unresolved anger can also lead to muscle tension and headaches.

Depression may exacerbate these physical symptoms while also contributing to lethargy and changes in appetite, which may lead to weight loss or gain. 

Anger and depression can also impact a person’s mental health. Depression and anger may have a cyclical relationship in which depression symptoms may cause anger, which, in turn, may intensify depression symptoms. This may also contribute to low self-esteem and low self-worth. A person may feel shame or guilt about experiencing depression and anger, especially if they result in conflict with others. 

Interpersonal relationships

Both depression and anger can impact personal and professional relationships. Anger and irritability can lead to frequent arguments, misunderstandings, or conflicts with family, friends, and colleagues. 

As a response to anger and as a symptom of depression, a person may also experience social withdrawal or isolation. This may be to avoid conflict with others or as a response to the fatigue that can be a symptom of depression. Isolation and social withdrawal may exacerbate depression symptoms. 

Bipolar disorder and other comorbid disorders

Both anger and depression symptoms may be linked to other comorbid disorders, like bipolar disorder, substance use disorder, and post-traumatic stress disorder. 

Bipolar disorder

Bipolar disorder is a mental health condition usually characterized by alternating periods of mania and depression. During depressive episodes, a person may experience anger in much the same manner as they do with major depressive disorder. However, during periods of mania, a person may experience extreme irritability and aggravation. Anger during mania may intensify depressive episodes due to regret and guilt.  

Substance use disorder

Substance use disorder (previously referred to as substance abuse) may be linked to both anger and depression. Misusing substances like alcohol, prescription medications, or illicit substances can make it challenging for a person to manage anger. Anger may be intensified during periods of self-medication or substance misuse, and a person may experience frequent outbursts that they later regret. This can increase depressive symptoms and may perpetuate a cycle of substance misuse, depression, and anger.

Post-traumatic stress disorder

Individuals living with post-traumatic stress disorder (PTSD) may also experience anger and depression. PTSD is a mental health condition that can develop after experiencing or witnessing trauma. Anger may be a common symptom associated with PTSD, and a person may feel angry as a response to a sense of unfairness related to trauma or as a response to triggers that may cause flashbacks. 

Coping strategies for anger and depression

For a person living with depression and anger, it may be important to develop a toolbox of coping strategies for managing emotions and releasing anger. Suppressed anger can build over time and may lead to more challenges, which is why it can be important to release anger healthily. 

Mindfulness and relaxation techniques for depression and anger

For a person experiencing depression and anger, implementing relaxation and mindfulness techniques may help. These can include deep breathing exercises, guided meditation, yoga, and journaling. Becoming more mindful may help a person effectively process anger rather than suppressing it or releasing it in the form of an outburst. These strategies may also improve depression symptoms and break the cycle between anger and depression. 

Physical activity

Daily exercise can reduce anger and depression symptoms. Exercise typically stimulates the release of endorphins, which are chemicals in the brain that can act as natural painkillers and mood elevators. These chemicals can reduce feelings of sadness, irritability, and anger. Physical activity may also lower stress and anxiety, which may contribute to depression and anger. 

Therapeutic strategies from a mental health professional

It may be beneficial for individuals living with depression and anger to connect with a mental health professional. A therapist may implement a variety of therapeutic strategies, including cognitive behavioral therapy (CBT). CBT generally involves identifying triggers or negative thought patterns and restructuring them into productive thought patterns. A therapist may also use dialectical behavioral therapy (DBT), which can improve resilience and help individuals regulate challenging emotions. 

Seeking support from a mental health professional

It may not always be easy to attend in-person therapy sessions at a brick-and-mortar office. Online therapy may be an accessible alternative. Virtual therapy sessions can take place from any location with an internet connection, which eliminates the need to commute to therapy. Users can choose between video, audio, and online chat sessions, depending on their personal preferences.

Online therapy can effectively treat depression and anger, and an online therapist may use the same techniques as an in-person therapist to manage these conditions. 

Takeaway

Depression and anger may be linked to one another, with feelings of anger potentially leading to increased depression symptoms, which, in turn, may lead to more anger. This can impact a person’s physical and mental health, as well as their interpersonal relationships. Online or in-person therapy may be an effective way to manage anger and treat depression.