Recognizing and Managing Anger Issues And Symptoms
Anger is a natural emotion that most people experience from time to time. A person may feel angry as a healthy response to situations that feel unfair, frustrating, or threatening. However, if angry outbursts become a frequent and uncontrollable reaction, a person may experience various negative impacts on their life. Left unmanaged, anger that is frequent, extreme, or not well-managed can harm relationships and may affect physical and mental health as well.
For a person experiencing anger issues, recognizing them can be an important first step in developing an anger management plan. Anger issues are commonly addressed using mindfulness techniques, making lifestyle changes, and working with a therapist. Read on to discover common types of anger issues and symptoms and learn practical strategies for managing them.
What is anger?
Anger is the body’s natural emotional response to perceived threats, injustice, or frustration. It may range on a spectrum from mild irritation to intense rage or uncontrolled anger. Anger is rooted in our evolutionary biology as a protective response to threats, or to communicate when boundaries have been crossed or immediate action is needed for survival.
While anger can be a healthy and natural emotion on its own, it can also be a reaction to deeper underlying feelings such as stress, anxiety, pain, or fear. For example, a person may become angry if they are not meeting expectations at work because they feel added stress and anxiety due to the fear of losing their job. Understanding why we feel angry can help us address the root causes behind our emotions and manage them in healthier ways.
Recognizing anger symptoms
Anger symptoms may present themselves differently in different people. However, generally speaking, they can be divided into physical symptoms, emotional symptoms, and behavioral symptoms.
Physical signs may include increase in heart rate, muscle tension or tightness, an increase in sweat production, trembling, and/or feeling hot. Emotional symptoms of anger often involve feeling frustrated or irritable, which may coincide with feelings of resentment or hostility towards the person or event that is triggering the anger. It may also be challenging for a person who is angry to control outbursts or reactions.
Anger may cause changes in behavior as well, potentially making a person act in ways that are out of character. For example, a person who is angry may exhibit violent behavior, which may include breaking things or resorting to physical aggression toward others. Other behavioral changes can include frequent arguing or conflicts with others.
Inward anger—also known as passive anger—can also be a concern. This includes things like withdrawing from social situations or using passive aggressive behaviors such as the silent treatment to avoid conflict. Paying attention to the ways in which you personally feel and react to anger can be a helpful step toward learning to control it.
Common causes of anger issues
Anger management issues can stem from a variety of sources. In some cases, a person may be living with diagnosable mental health conditions such as intermittent explosive disorder or oppositional defiant disorder, both of which we’ll explore more closely below. These illnesses may cause recurring anger as a symptom. Other mental health factors such as stress or anxiety may also contribute to or exacerbate anger.
Environmental causes can play a role in causing anger issues too. Situational factors such as traffic, being in a crowded space, being overheated, or feeling trapped or overwhelmed can cause feelings of anger and may lead to outbursts. For a person who struggles with anger, it can be important to develop strategies for managing these types of situations.
Post-traumatic stress disorder (PTSD), trauma, or grief may also result in anger in some people. For a person experiencing grief, anger may be a normal response to loss. Similarly, a person living with trauma or PTSD may experience triggers in daily life that may cause anger or lead to an outburst.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Understanding anger-related disorders like intermittent explosive disorder
Severe anger could also be caused by a mental health condition such as intermittent explosive disorder or oppositional defiant disorder. Seeking professional support is recommended for those experiencing symptoms of conditions like these.
Intermittent explosive disorder
Intermittent explosive disorder is a mental health disorder in which a person experiences sudden and intense outbursts of anger or aggression that are disproportionate to the situation. These outbursts may include verbal or physical aggression and yelling or threatening behavior. During an outburst, a person may feel out of control and impulsive. Outbursts may continue to occur over time without treatment.
Oppositional defiant disorder
Oppositional defiant disorder (ODD) is a disorder that tends to affect children or adolescents and is characterized by a consistent pattern of defiant, disobedient, and hostile behavior towards authority figures. Young people living with ODD may experience anger as a result of being given a directive or being reprimanded for breaking a rule. They may also feel resentful and have difficulty taking responsibility for their actions.
Effects of anger on physical and mental health
Frequent or extreme anger can impact both physical and mental health. These impacts may range from minor to severe depending on the intensity and pervasiveness of the anger.
Physical health impacts
High levels of anger have been linked to physical health impacts such as sleep disturbances, digestive concerns, and muscle pain or tension. Prolonged and excessive anger may also cause long-term health impacts such as coronary heart disease, stroke, and high blood pressure. Anger is also associated with health risk behaviors such as drinking, smoking, drug use, and overeating, which people may use to cope with intense emotions.
Mental health impacts
In addition to impacting physical health, anger may also negatively impact a person’s mental health. Anger can cause additional anxiety and stress for the individual, both of which have been linked to depression, self-harm, and an increase in substance use. It’s also possible for anger to be the cause of strained relationships, which may impact a person’s connection to friends and family. This may impact happiness and can lead to social isolation and related health effects.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
Coping skills for anger management
For individuals who struggle to manage anger, there are a variety of coping skills that may help. Note that different strategies may be effective for different people, and no single strategy can improve anger in all individuals. Some strategies and coping skills for anger management include the following.
Mindfulness for anger management
Recognizing the early signs of anger issues can be an important part of mitigating its intensity. Mindfulness activities such as meditation, journaling, deep breathing, and self-reflection can help you draw patterns between triggering situations and anger. These activities can also help to put angry feelings into perspective and may equip you to reduce feelings of anger as they arise. Creating daily mindfulness practices may also reduce stress or anxiety, which can reduce the impact of anger in turn.
Lifestyle changes to control anger
In addition to practicing mindfulness, there are other lifestyle changes that may help with anger management. For example, getting enough sleep may help reduce stress and anxiety, which could make a person feel less reactive. It may also be helpful to avoid substance use, which has been linked to anger.
Eating patterns and exercise habits may contribute to reducing anger too. Eating nutritious foods often and limiting highly processed and sugary foods could help you regulate emotions and may reduce irritability.
Likewise, individuals who exercise regularly may experience fewer angry outbursts over time. Exercise has been shown to impact hormone regulation in the body, which may account for the positive impact of exercise on anger.
Seeking professional support
For individuals who often feel angry or who are living with an anger-related disorder, it may be beneficial to seek support from a mental health professional. A licensed therapist can help you understand the causes of anger and how it’s impacting your life. They can also make a diagnosis, if applicable, and provide support, treatment advice, and coping mechanisms.
It can be challenging to find a therapist who fits your specific needs and is located in your area. With online therapy, however, sessions can take place remotely from anywhere you have an internet connection. This format can also add flexibility when choosing a therapist, because you can focus on finding a good match rather than finding a provider who works nearby.
Research suggests that online therapy can be an effective way to treat and manage anger issues. Through virtual therapy sessions, a therapist may implement a variety of techniques, such as mindfulness and cognitive behavioral therapy (CBT). With CBT, a therapist may help a client identify situations that often set off their anger and restructure their cognitive response to those events. Regardless of the approach they may use, meeting with a therapist can make a difference in the life of a person struggling with anger-related challenges.
Takeaway
Anger can be a healthy and normal response to a variety of situations, such as feeling threatened or frustrated. Symptoms of anger can include physical, emotional, and behavioral signs, which may impact daily life if frequent or extreme. When anger becomes uncontrollable, it may be dangerous and can affect a person’s daily functioning, health, and interpersonal relationships. Therapy can be an effective way to build anger management skills so that you can minimize the impact of anger on your daily life.
Frequently asked questions
What are anger issues a symptom of?
Anger issues can be a symptom of a number of underlying mental health conditions, personality disorders, and behavioral disorders. This can include mood disorders, anxiety, borderline personality disorder, intermittent explosive disorder, oppositional defiance disorder, and others. If you are experiencing disruptions to personal and professional relationships due to your anger, it may be important to seek professional evaluation from a licensed mental health professional.
Is anger a mental health issue?
While anger can be a natural response to frustrating or hurtful situations, intense, frequent, or difficult to control can indicate an underlying mental health condition. However, anger problems are not always the result of a mental health issue—they can also stem from learned behaviors and coping mechanisms developed in childhood. If a person grew up in an environment where displays of anger were the norm, they might adopt similar habits. Additionally, children who experienced inconsistent or harsh discipline, or who lacked healthy role models for emotional expression, may struggle to regulate anger as adults.
What mental illness causes rage outbursts?
Rage outbursts—such as throwing things, physical violence, verbal threats or abuse, or other displays of outward anger—can be a sign of a mental health condition called intermittent explosive disorder (IED). This disorder is caused by asymmetrical brain responses that trigger intense, impulsive reactions to frustrations or perceived threats. In people with IED, the brain's emotional centers may become overactive, while areas responsible for impulse control are less effective. This imbalance can lead to intense anger responses that are disproportionate to the triggering situation.
How to heal anger issues?
Working through anger issues involves learning healthier ways to process and express your emotions. One effective approach is participating in anger management classes, which are typically led by mental health professionals who specialize in helping people learn practical strategies for understanding and controlling anger. One-on-one therapy may also be a worthwhile consideration. Anger management treatment often focuses on learning relaxation techniques, improving communication skills, and developing more helpful thought patterns to help mitigate anger and resolve conflict effectively.
Why do I get so angry so easily?
If you often find yourself feeling angry about relatively minor issues, it may be worth considering what types of thoughts typically precede your anger. Often, unhelpful thoughts can fuel anger. For example, if you feel you are being treated unfairly, you might assume that someone is being hurtful on purpose rather than just unaware of their actions. This interpretation could make you feel angry; however, a more charitable reading of their actions might help you avoid anger and talk through the issue without blaming the other person. In cognitive behavioral therapy (CBT), you can learn to recognize unhelpful thoughts like these and learn ways of thinking that can keep anger at bay.
What emotion is behind anger?
Anger often masks underlying feelings such as hurt, fear, or frustration. When people feel vulnerable or threatened, they may express anger as a protective response. Recognizing these deeper emotions can be key to managing anger more effectively and responding to situations with greater clarity.
What mood disorders cause anger?
Some mood disorders are closely linked to anger and irritability Bipolar disorder, for instance, can lead to episodes of heightened anger during manic or depressive phases, where emotional control becomes more challenging. Depression may also cause anger, especially when feelings of hopelessness or frustration are present. Additionally, other mental health conditions, like borderline personality disorder (BPD) and intermittent explosive disorder (IED), are known for severe anger outbursts that can be sudden or disproportionate.
What medication is best for anger?
There is currently no approved medication for anger or anger issues. However, if a mental health professional determines that your anger is related to an underlying mental health concern, they may prescribe medications like antidepressants or mood stabilizers. Always consult a doctor to determine if medication might be appropriate for your situation.
Do anger issues ever go away?
With the right support and consistent effort, anger issues can be effectively managed. Therapy, lifestyle changes, and practicing coping strategies often help individuals understand their triggers and develop healthier emotional responses. While feelings of anger or frustration often don't disappear entirely, therapy and psychoeducation can help individuals manage its intensity and minimize its impact.
What mental illness is associated with anger?
Several mental illnesses are associated with heightened anger, including intermittent explosive disorder (IED), borderline personality disorder (BPD), and certain mood disorders like bipolar disorder. These conditions may involve difficulties in emotional regulation, which can lead to episodes of intense anger. Proper diagnosis and treatment can help manage these symptoms effectively.
- Previous Article
- Next Article