How Anxiety and Anger Influence Each Other
Living with anxiety can be a daily struggle, and some people may experience frustration, irritability, or anger alongside these feelings. Although these two emotions may not seem connected, they often co-occur. Increased anxiety may lead to irritability and frustration, causing some people to feel angry over situations they might not react to in normal circumstances.
Recognizing the link between anxiety and anger may help you better manage both emotions and improve your overall well-being. Support is also available for those facing these mental health challenges. Strategies like mindfulness and therapy may be key for working through these difficult emotions.
What’s the difference between anxiety and anger?
Anxiety and anger are two different emotions that can seem overwhelming. Anxiety often involves a sense of worry, fear, and unease. This emotion might occur if you’re concerned about what might happen in the future or when facing an unknown or unfamiliar situation. If you’re experiencing anxiety, you might notice physical symptoms like a fast heartbeat, sweating, or restlessness.
Contrarily, anger is an emotion that can arise when you’re hurt, threatened, or frustrated. This feeling often comes from a sense of injustice when a situation doesn’t go as planned or when you’ve been wronged. Various reactions, from irritation to intense rage, may accompany anger. You might express anger by yelling, clenching your fists, or withdrawing from others. However, note that anger and the behavior urges you experience due to anger are not the same. Behavior can be unhealthy and may benefit from change, while emotions are natural.
Can anger and anxiety interact?
Anger and anxiety often interact with each other. For instance, when you’re stressed or scared, anxiety can build up and turn into anger. Both emotions can incite the body's "fight or flight" response, which prepares you to react to danger.
For some people, having an anxiety disorder means they might experience anger outbursts more often. If you constantly feel anxious about situations you can't control, you may snap at others or become easily irritated. Conversely, living with anger all the time may also lead to anxiety. For example, if you experience constant panic attacks, you might become angry if your overwhelming feelings become hard to manage.
Recognizing the signs of anxiety-induced anger
You may be able to recognize anxiety-induced anger in various ways through specific behaviors and emotional responses. People who experience anxiety might show intense fear, experience physical symptoms like a racing heart, and have sudden angry outbursts.
Irritability
Irritability may be one of the first signs of anxiety-related anger. Anxiety may make your patience run thin. Situations that normally wouldn’t bother you may suddenly cause you to snap. In addition, a constant sense of “being on edge” can make interacting with friends and family more difficult. You might find yourself lashing out at others without an apparent reason.
Restlessness
Restlessness can be another sign of anxiety-related anger. You might find sitting still difficult, start pacing back and forth, or fidget with objects around you. Your body may seem to be on high alert constantly. This restlessness can also lead to other physical symptoms, like muscle tension and fatigue.
Difficulty concentrating
Difficulty concentrating can be common for those living with anxiety and anger problems. You might find focusing on tasks difficult, especially when stressed, which may affect your performance at school or work. You may notice your mind wandering or bouncing between angry thoughts, making finishing what you started challenging.
Frequent frustration
Frequent frustration may be a clear sign of anxiety-related anger. Minor setbacks or delays might incite a strong emotional response, which may cause a sense of helplessness and defeat. You may find yourself blowing minor issues out of proportion, overwhelmed by situations others might find manageable.
Recognizing anxiety-induced anger can be difficult because the signs are often subtle and can happen together. You might notice irritability paired with restlessness or difficulty concentrating. Paying attention to these signs may help you understand what you're experiencing and why.
Treatment options for anger and anxiety
Managing anger and anxiety may involve a mix of therapies and medications. Treatment methods such as cognitive-behavioral therapy and prescribed medicines may help. However, everyone is different, so consult with various providers when choosing a treatment option.
Therapy for anger and anxiety
Working with a mental health professional through cognitive-behavioral therapy (CBT) may be effective. CBT helps individuals recognize and change thinking patterns linked to anger and anxiety, with the goal of developing a more positive stress response. Other therapy modalities that may be helpful include dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT). DBT teaches coping skills to manage emotional swings, while ACT focuses on accepting unpleasant emotions rather than fighting them. Group therapy sessions may also provide support and a sense of empathy.
Medication treatment
Various medications may reduce intense anger and anxiety for those diagnosed with a mental health disorder like generalized anxiety disorder or depression. Selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed for depression, anxiety disorders like panic disorder and generalized anxiety disorder. These medications balance serotonin in the brain and reduce anxiety symptoms. For anger related to bipolar disorder, mood stabilizers or antipsychotic medications might be used to manage severe mood swings and aggressive behavior.
Work with a medical professional, like a psychiatrist, to find the right medication and dosage. Adjustments may be necessary for the best results while minimizing side effects. The BetterHelp platform is not intended to provide any information regarding which drugs, medication, or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. You should not take any action without consulting a qualified medical professional.
Self-care tips for managing anxiety and anger issues
If you experience anxiety and anger, you can try different self-care practices to manage your mental health. These practices may include deep breathing exercises and exploring creative outlets.
Practice deep breathing exercises for anxiety and anger
Deep breathing may calm the mind and reduce stress. Try inhaling deeply through your nose, holding your breath for a few seconds, and then exhaling slowly through your mouth. You can also try a guided breathing exercise through an app.
Get moving
Physical activities like walking, running, or yoga may reduce tension and promote relaxation. A short daily exercise routine may have positive effects. You can try fun and engaging group exercise classes, as well.
Create a relaxing environment
Surrounding yourself with calming objects like scented candles or soft music may soothe your nerves. Consider setting up a cozy space at home where you can unwind. Take a warm bath or ensure your sleeping space is comfortable, your bed is made, and the temperature in your home is not too hot or cold.
Stay hydrated and eat well
Drinking the recommended amount of water for your sex, height, and weight and eating nutritious meals may affect your mood. Foods rich in omega-3 fatty acids, such as salmon and walnuts, may be helpful. However, talk to a nutritionist to learn about which foods are best for you.
Limit caffeine and alcohol
Caffeine may increase anxiety, while alcohol may lead to increased anger. Controlling your intake of these substances may help balance your emotions. Avoid other stimulants like energy drinks, as well.
Talk about your anger issues
Talking to a friend or a therapist about your emotions may provide relief. Humans benefit significantly from connection, so having someone you trust may improve your well-being. Let them know how they can help you.
Practice mindfulness and meditation
Mindfulness and meditation techniques may help you focus on the present moment and reduce anxiety. Apps and online guides can walk you through simple practices. You can also try incorporating mindfulness into daily activities, such as eating.
Use creative outlets
Activities like drawing, writing, or playing a musical instrument may help you express angry or anxious emotions when you’re feeling anxious. These activities may also promote relaxation and provide a sense of accomplishment. If you don’t have any creative skills now, consider taking a class or trying one out.
Set boundaries
Learn to say no and set limits on commitments. Overloading yourself may increase stress, so manage your time and energy carefully. In addition, don’t continue to put energy into relationships where your boundaries are frequently ignored.
Where to find mental health support for anger and anxiety
You can find help for anger and anxiety via therapists, support groups, and different organizations. Getting the right support may help you manage symptoms and improve your mental health.
Mental health professionals
Mental health professionals, like therapists and psychiatrists, can create treatment plans for managing anger and anxiety. They might use different methods, such as CBT and medication management. For example, if you have a mental health condition like bipolar disorder or obsessive-compulsive disorder (OCD), a therapist might provide counseling to help you manage your emotions and develop coping strategies. You can usually find these professionals through referrals from your primary care doctor, health insurance provider directories, or mental health organizations.
Anger and anxiety support groups
Support groups provide a community of people who share similar experiences, which may make opening up and finding comfort more accessible. In these groups, you can share personal stories and receive support from others. Local community centers, churches, organizations, or hospitals might host support groups.
Mental health organizations
Organizations like the National Alliance on Mental Illness (NAMI) and the Anxiety and Depression Association of America (ADAA) may offer resources for managing anger and anxiety. These organizations provide educational materials, hotlines, and directories to help you find local support. They may also provide programs and workshops on stress management, coping strategies, and understanding mental health conditions.
Mental health support options for anger issues
Finding a therapist can be difficult if you face barriers. Online support may be a convenient and effective way to manage anger problems. You can choose when to have sessions, making fitting therapy into busy schedules easier. In addition, online therapy platforms like BetterHelp may offer access to a broader range of therapists. You can connect with professionals from different locations, allowing you to find someone who specializes in your specific challenges. As a result, you may be more likely to find a therapist you’re comfortable with, which may lead to better support and understanding.
Studies indicate that online therapy may be effective for treating anger and anxiety. One study looked at several research articles to find out how well online treatments work for people with anxiety, obsessive-compulsive, and trauma-related disorders. The results showed that online therapies for social anxiety disorder helped around 60% of participants improve their symptoms. It also found that online treatments for post-traumatic stress disorder were effective, suggesting that these methods may be a helpful option for many people experiencing symptoms of these conditions, which may include anxiety and anger.
Takeaway
Anxiety and anger often co-occur, making keeping emotions under control more difficult for some people. Knowing how these emotions connect may help you manage them healthily. For example, techniques like mindfulness, deep breathing, and talking to a therapist can improve mental well-being. In addition, joining support groups or getting professional help may make managing anxiety and anger in everyday life more accessible. Consider seeking support from a therapist online or in your area to get started.
Frequently Asked Questions
Can anxiety become anger?
Findings suggest that people with anxiety may be more likely to experience impulsive aggression and rage. One reason may be that both anxiety and anger may trigger the fight-or-flight response to a perceived threat. For example, a person with anxiety tends to be more vigilant of perceived threats, and may react to stress with irritation, hostility, and anger. When anxiety turns to anger, a person may also experience a loss of control related to their expectations and goals.
How can I control my anger and anxiety?
Some ways to control anxiety, which can also affect anger, include getting regular exercise, aiming to get quality sleep, spending time in nature, practicing mindfulness, and journaling. Deep breathing exercises, progressive muscle relaxation, and visualization of relaxing scenes may also help to relieve stress and anxiety, reducing angry feelings. Many people can also benefit from mental health treatment to address symptoms of long-standing anxiety.
Why does yelling give me anxiety?
The yelling of others can increase activity in the amygdala and activate stress hormones. Being yelled at can induce fear and anxiety, possibly reminding one of early life experiences when they had little control over the actions of others. Other forms of verbal aggression can also act as anxiety triggers for many people.
What does an anxiety attack feel like?
A sudden feeling of intense anxiety and fear may be a symptom of a panic attack. Symptoms of a panic attack include a pounding heart, shortness of breath, dizziness, sweating, trembling or shaking, nausea, and a feeling of losing control.
Can anxiety cause aggressive behavior?
According to some theories, anger may be an emotional response to anxiety. For example, impulsive aggression and explosive outbursts of anger are associated with anxiety disorders.
Why do I get so overwhelmed and angry?
Experiencing underlying anxiety and stress can make a person more prone to anger. Moreover, many factors can affect one’s likelihood of getting angry and overwhelmed, including a sense of powerlessness over a situation. In some cases, residual anger from traumatic experiences in the past can also make it more challenging to deal with new situations. Sometimes anger can also be a symptom of an anxiety disorder, such as generalized anxiety disorder (GAD), or other mental health condition.
Why am I always angry and irritated for no reason?
Experiencing anger is part of the human condition, but if anger is regularly interfering with your daily life and your relationship with others, anger may indicate an underlying condition or concern. When struggling with how to regain control of your emotions, it’s helpful to try deep breathing exercises, practice mindfulness, and consider talk therapy to address underlying concerns that may be affecting your emotions.
What are rage attacks a symptom of?
Rage attacks refer to sudden outbursts of anger that are either unprovoked or out of proportion to the situation. When a person experiences a rage attack, they may be releasing pent-up tension. Anger attacks may also be a symptom of intermittent explosive disorder (IED), bipolar disorder, psychotic disorder, and other conditions.
What is the best medication for anger and irritability?
Anger is a natural human emotion, so there is no medication for the emotion of anger. However, when anger and irritability are symptoms of a mental health condition, certain medications may be recommended. These medications include mood stabilizers, antidepressants, and antipsychotics, which depend on a psychiatrist’s recommendation.
What are physical symptoms of anxiety?
Some symptoms of anxiety include irritability, gastrointestinal problems, sleep disturbances, dizziness, heart palpitations, and difficulty concentrating. Some people also experience blood pressure spikes, which are usually temporary but can become chronic if a person continues to experience anxiety.
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