How Anger And Anxiety Are Connected

Have you ever wondered about the connection between anger and anxiety? These emotions can have several biological and emotional components in common and may occur together in certain situations. People can experience both panic and anger attacks. To understand these emotions, looking at them separately and together can be helpful. 

What is anger?

Anger is often seen as a "negative emotion" because it may be unpleasant to experience and can sometimes cause unhealthy action urges. However, anger isn't necessarily harmful. Instead, anger is an emotion that helps the brain perceive when one has been maltreated or put in a dangerous situation. It can also be a sign to avoid a situation or stand up for yourself assertively (not aggressively). 

When anger is not separated from behavioral urges, people may believe anger is only negative. However, when used conscientiously, it can be a tool to improve your life and understand when relationships are unhealthy. By recognizing anger when it occurs and seeking ways to respond constructively, you can use this emotion as motivation to achieve your goals. 

What is anxiety?

Anxiety is often associated with worrying and nervousness. However, these terms may not wholly encompass this experience. Anxiety is an emotional and physical response in the body's nervous system. Although it can be a natural response to scary or confusing events, anxiety may also lead to anxiety disorders, which are conditions that adversely impact daily functioning. 

Some people who experience extreme anxiety may believe their fears or worries are paralyzing or preventing them from living their lives. The anxiety may occur frequently or intensely, and they might have trouble controlling it. The results can be excessive fear, excessive worry, nervousness, and apprehension about what could happen next. Those who experience anxiety may have panic attacks, as well. While these events are not necessarily harmful to your health, they can be debilitating and interfere with your relationships. 

In psychology, anxiety is an umbrella term for several mental health disorders that bring about intense fear, worry, apprehensiveness, and nervousness. The ten anxiety disorders listed in the DSM-5 include the following: 

• Panic disorder

• Generalized anxiety disorder (GAD)

• Specific phobias

• Social anxiety disorder

• Separation anxiety disorder

• Selective mutism

• Agoraphobia

• Substance or medication-induced anxiety disorder

• Anxiety disorder due to another medical condition

• Other specified anxiety disorder

In the DSM-5, obsessive-compulsive disorder (OCD) is listed under obsessive-compulsive and related disorders, and post-traumatic stress disorder (PTSD) is listed under trauma and stressor-related disorders. 

Anger and anxiety

There are a few ways anger and anxiety can interact with one another. Evidence shows that anger can turn into anxiety and vice versa. Some people may experience anxiety specifically because they are experiencing anger. Anger can release fight or flight hormones, which can activate stress responses in the body and brain, potentially resulting in heightened anxiety.

Additionally, having an extreme outburst of anger can be distressing. When an episode is over, they might feel anxious or nervous about how other people perceive them because of how they acted. They may feel unhappy with themselves and the situation, prompting anxiety. 

Conversely, anxiety may cause anger. You may feel irritated or frightened when you believe you cannot control your body or emotions, which can occur with anxiety. When those emotions happen, anger can arise.  

How to manage anger

While anger is a normal and healthy emotion, it's possible for it to get out of control and lead to problems in your life. For that reason, it can be essential to learn to recognize, understand, and control your anger before it controls you. Depending on the severity and frequency of your potential anger episodes, you may be able to work through your emotions yourself or reach out to a mental health professional who can teach you effective strategies for control. Below are a few strategies to try at home. 

Journaling  

Journaling is one way people can reduce anger. Rather than letting your anger be shown outwardly, you can put your thoughts and feelings on paper and let yourself express what you want or need to. Write down your feelings, why you feel that way, and what would make you feel better. Even if you don't know why you feel angry, writing can act as a release, as proven by studies to improve mental health and wellness. 

Meditation 

Meditation can take many forms, so you don't have to sit cross-legged and hum if that method doesn't resonate with you. Some people meditate by closing their eyes, taking deep breaths, and attempting to regain control. Meditation involves focusing on breathing, what your five senses are perceiving in the moment, and allowing thoughts and emotions to pass without holding onto or judging them. 

Separating thoughts, emotions, and behaviors 

It may be beneficial to separate your thoughts, emotions, and behaviors when anger arises. Being able to recognize what you're thinking and feeling is often the first step to being able to control how you react. If you can learn to recognize your emotions before they erupt, you may channel them more constructively. Emotions don't necessarily have to lead to unhealthy behaviors, as behaviors are a choice. For that reason, understanding a thought, emotion, or behavior can help you remind yourself when you're making an active choice to act out. 

How to manage anxiety

Below are some of the most effective ways to manage anxiety, whether with professional help or at home. 

Cognitive behavioral therapy 

Cognitive-behavioral therapy (CBT) is often the most effective treatment for managing anxiety. CBT is a type of talk therapy involving meeting with a therapist to talk about thoughts and recognize what may be causing distress. A therapist can lead clients in problem-solving skills that allow them to cope when painful emotions arise. 

Mindfulness 

Some of the same techniques for anger can also be applied to anxiety, such as mindfulness techniques and cognitive reframing. If you know how to recognize your thoughts and feelings, you may be able to use any of these techniques to help you reduce your anxiety level. If you don't know how to identify your thoughts and emotions, speaking with a therapist might be a place to start. A mental health professional can guide you through mindfulness and support you in becoming in tune with your body.  

Yoga 

Yoga is one way some people reduce their anxiety. One study found that yoga can be more effective at improving mood and reducing anxiety than other activities, such as walking. It teaches you to control and relax your body while focusing on your breathing. Endorphins are released through yoga, which can bring happiness and a greater sense of calmness. 

Meditation 

Meditation may also be an option for anxiety because meditation can slow it down. Closing your eyes and taking deep breaths might make focusing your thoughts on a positive outcome easier. Another meditation technique involves imagining yourself in a peaceful setting while focusing on breathing deeply in and out. It could be in a clearing in a forest, your favorite place in the city, on a beach, or in another calming location. Imagining yourself in this place and the sensations you would feel in this location can help you control your mood and feel more grounded in the present. 

Muscle relaxation 

When experiencing anxiety, your muscles may tense because your fight-or-flight hormones, such as cortisol and adrenaline, can start flowing through your body. You can relieve some of that tension by relaxing your muscles slowly and gradually. Focusing may also decrease your heart rate, which can reduce anxiety. 

Therapy

If you struggle with anger and anxiety, reaching out to a professional may be beneficial. In some cases, anger and anxiety are symptoms of an underlying condition that may be best treated professionally. 

If you struggle to connect with a therapist in person due to anxiety, severe anger, or a preference for staying at home, you might also benefit from online therapy through a platform like BetterHelp. You can log in to your sessions online and choose between phone, video, or live chat. In addition, you can schedule sessions with your therapist when you're available, which might not be as possible with in-person therapy. 

Studies have found that online therapy can be as effective as in-person options. For example, one study found that online therapy was highly effective in reducing anger and aggression, while another found significant reductions in generalized anxiety disorder (GAD) and social anxiety disorder symptoms.