Learn More About Your Anger With An Anger Management Test
It can be healthy and normal to feel angry from time to time. However, if you are unable to control your anger or calm yourself down, or if your anger is negatively impacting relationships in your life, it could be a sign that your anger has progressed to a mental health concern. There are a number of psychology assessments with questions you can answer that may help you identify if you have anger issues and if you might want to talk to a therapist about your anger.
How to choose an anger test or quiz
If you think you could benefit from taking an anger test, you may be overwhelmed by the number of available anger management quizzes. However, there are a few assessments that may stand out from the crowd.
The Novaco Anger Inventory Scale
The Novaco Anger Inventory Scale was created in the late 1990s and has been validated by a number of scientific studies since. It measures anger levels by asking a person how they would tend to react to a series of situations. For example, one statement proposes imagining the following scenario: “You unpack an appliance you just bought, plug it in, and it doesn’t work.” The Novaco Anger Inventory Scale can be helpful in better understanding what kinds of situations may provoke anger in a person, which may lead them to home in on specific anger management strategies.
The 5 Love Languages Anger Assessment Quiz
While many people may be more familiar with the 5 Love Languages quiz, which determines what your love language is, there is also an option for better understanding your anger style. It can be taken as an individual or in conjunction with a romantic or intimate partner to better understand the ways anger may be showing up in your relationship.
Other options for an anger test
There are a number of (usually free) anger assessment tests available online that you can take on your own. Many of these quizzes may not have been developed or validated by psychologists or mental health researchers, so while they may give you a helpful baseline knowledge of your current ability to handle your anger, it can be beneficial to undergo a more formalized assessment to determine treatment plan options.
Mental health conditions associated with uncontrollable anger
There are a number of mental disorders for which anger can be a symptom, including:
- Intermittent explosive disorder (IED): IED is perhaps the best known anger disorder. A person with IED may experience persistent angry outbursts that are usually disproportionate to whatever the situation may be.
- Depression, anxiety, bipolar disorder, and other mood disorders: Feeling irritable and “snapping” are frequently associated with mood disorders like depression and anxiety.
- Post-traumatic stress disorder (PTSD): People with PTSD may experience terrifying flashbacks and an ongoing sense of hypervigilance, which could make them quick to become defensive, frustrated, and angry.
- Personality disorders: Personality disorders like borderline personality disorder, narcissistic personality disorder, and antisocial personality disorder can often be associated with episodes of extreme anger that affect a person’s relationships.
How to address anger issues
If the results of an anger management test give you cause for concern that you may have trouble controlling your anger, there are a number of steps you can take to rectify the situation.
Practice anger management techniques
Learning to identify what situations trigger your anger could help you better manage angry feelings when they arise. Tracking your anger in a feelings journal can be one method of accomplishing this. Once you better understand your triggers, you can start to try to implement basic anger management techniques, like incorporating mindfulness and meditation into your daily life, exercising to reduce anger and stress levels, and focusing on deep breathing in the moment when your anger is triggered.
Address underlying mental health conditions
As mentioned above, anger concerns may be closely tied to undiagnosed or untreated mental health conditions. If you suspect that you may have any of the mental disorders previously described, or if you are wondering if another mental health concern may be manifesting as poor anger control, it may be helpful to speak with a mental health professional to undergo formalized testing and treatment.
Mental health support for anger issues and anger management
Regardless of whether or not your anger is tied to a mental health condition, a licensed professional therapist may be able to help. Therapy may lead to a better understanding of the roots of your anger and help you develop effective strategies for controlling it.
Online therapy with a mental health counselor for anger issues
People with anger concerns may have already caused serious damage to close relationships in their life, which could make them hesitant to open up to new people, including a therapist. If this situation applies to you, you might consider online therapy over traditional in-person therapy. Speaking to a therapist in an online format may create a bit of distance and make you feel more comfortable opening up to them.
Research has indicated that online therapy may be just as effective as in-person therapy at addressing a variety of life concerns, including issues with anger. One study published in 2023 found that online therapy used as treatment for anger issues was able to significantly reduce maladaptive angry behaviors.
Takeaway
If you are worried that your anger may be getting out of control and negatively impacting your life and relationships, you may be interested in taking an anger management test. If the test suggests that you could have a problem with anger, you may benefit from speaking to a therapist, whether in person or online. Take the first step toward getting professional support with anger and reach out to BetterHelp.
Frequently asked questions
What are three types of anger?
Anger can be classified in a number of different ways, but three common categories for anger are as follows:
- Passive anger: Passive anger may be indirectly expressed by someone withdrawing from an interaction, delaying confrontation, or making sarcastic comments.
- Aggressive anger: Aggressive anger can be thought of as the opposite of passive anger. With aggressive anger, a person typically communicates their frustration in direct, often intimidating, and potentially violent ways, such as through shouting or making physical contact.
- Assertive anger: Assertive anger typically attempts to strike a balance between passive anger and aggressive anger. A person expressing assertive anger may directly and firmly communicate why they are upset.
How can you control your anger immediately?
While it may not always be possible to entirely control your anger, there are usually some steps you can take to quickly calm yourself down and enter a situation with a clearer head. These steps may include pausing and counting to 10; taking a series of deep breaths; grounding yourself in the present moment by focusing on what you see, hear, or feel; and temporarily removing yourself from the situation.
What medication addresses anger?
Medications are typically not prescribed as the first line of treatment for anger concerns, as therapy may be more effective. However, if anger is linked to a mental health condition, particularly a mood disorder, medications to address mood imbalances may also help to address anger symptoms.
What are the 12 steps of anger management?
There are various 12-step programs for anger management. Many of them were developed by non-profits or other counseling centers, and some are based on the 12 steps developed by Alcoholics Anonymous. While these programs can be effective for managing substance use problems, no 12-step programs for anger management have been proven effective in studies.
The American Psychological Association recommends the following to help someone manage their anger:
- Using relaxation techniques like deep breathing, relaxing imagery, and yoga
- Changing the way you think by learning to replace angry thoughts with rational ones and using logic to defeat anger
- Using problem-solving techniques to face anger head-on
- Slowing down and focusing on communication by listening to the other person and choosing the right word to get across the point you intended instead of saying the first thing that comes to mind
- Using humor to diffuse rage and get a more balanced perspective on the situation
- Changing your environment by giving yourself breaks throughout the day to manage stress
- Working with a mental health professional to assess your symptoms and learn techniques to manage your angry thoughts and behaviors
How to release anger stored in the body?
Here are some techniques to try to let anger and tension out of the body in a safe way:
- Throw or break something in a safe and controlled environment. For example, you can throw rocks in your backyard or smash an old stained coffee mug.
- Scream into a pillow.
- Put on your favorite music and dance.
- Do a challenging workout, like going for a long run or doing a kickboxing video. Many apps give you unlimited access to multiple workout and wellness videos if you need guidance.
- Write your thoughts in a journal to get your emotions out and onto paper.
- Get a change of scenery by going to another room or taking a walk outside.
- Talk to yourself out loud, pretending to talk to the person you are angry with.
What are the 4 C's of anger management?
The four C’s of anger or stress management can be defined as challenge, commitment, control, and confidence. These are based on the four C’s theory of mental toughness. In this theory, challenge refers to seeing difficult times as an opportunity for learning, commitment to persevering to real goals, control to having control of one’s emotions and life, and confidence to being sure of one’s abilities and having high self-esteem.
What mental illness causes anger outbursts?
Intermittent explosive disorder is characterized by repeated and sudden outbursts of violent, angry behavior that are out of proportion to the situation. These outbursts can cause significant distress and problems at school or work and with the law.
Why do I get angry so easily?
Everyone in the world experiences anger at some point, and it can come from many places. It can be a secondary emotion that emerges when you feel sad, embarrassed, or stressed, or it can stem from stressors in other areas of your life, like work, physical health problems, or relationships. Some people who get angry easily or display extreme aggression may be experiencing signs of a mental health condition, like intermittent explosive disorder or bipolar disorder.
How to stay calm in anger management?
Some techniques to stay calm when trying to manage your anger include the following:
- Thinking before you speak to avoid escalating the situation
- Expressing your concerns calmly and assertively using “I” statements
- Exercising to help reduce stress and tension
- Taking a time out to prepare to handle the situation calmly
- Trying to forgive those who have angered you so you can let go of any resentment or anger
- Using humor to help you face your anger and break the tension
- Using relaxation techniques, like deep breathing exercises, guided imagery, grounding exercises, or mindfulness meditation
- Getting help from a mental health professional to learn what may be at the root of your anger and other techniques to manage it
What is the most assertive way to manage anger?
One way to be assertive when managing anger is to be calm and direct when communicating your feelings. Rather than yelling, acting out, or losing control, use effective communication techniques, like active listening, managing your tone, and paying attention to nonverbal communication. Using an assertive technique to manage anger can help you focus on a solution instead of escalating the situation.
Are anger issues a mental illness?
Anger can be a healthy, productive emotion, but if it is difficult to manage and negatively affects a person’s life, it can be a sign of a mental illness, like intermittent explosive disorder, bipolar disorder, PTSD, or depression.
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