Repressed Anger: Causes, Symptoms, And Treatments

Anger can be seen as a basic human emotion that people may feel in response to encountering a threatening situation or witnessing injustice. Anger can range in terms of intensity. On one end of the scale is mild frustration or irritation, and on the other end is intense rage. 

Sometimes, people suppress or repress anger. Suppressed anger generally involves a person feeling but consciously choosing not to express anger, while repressed anger usually occurs at a subconscious level and involves a person not realizing they feel angry at all. We explore potential signs of repressed anger, discuss why people repress anger, and share tips for identifying and expressing anger in healthy ways, including working with a licensed mental health professional.

Symptoms of repressed anger

Symptoms of repressed anger haven't yet been widely studied, so much of the conversation around repressed anger is considered speculation. People who repress anger may have the emotion come out in another form, such as through feelings of sadness or unintentional acts of passive-aggressiveness. 

Anger is also thought to prompt sensation in the upper body, primarily the head, chest, and arms, although updated evidence may be needed. Many experts believe that repressed anger can manifest in physical ailments. There is some evidence to support this idea.

• Research has found that anger can increase inflammation in the body. Experiencing anger may also increase blood pressure and hormones linked to action and alertness. In the short term, these changes may lead a person to feel tense or ready to take some sort of action. In the long term, they may contribute to illness.
• Some experts believe that repressed anger can increase a person's risk of developing cancer. This topic hasn't been widely studied, and existing studies have returned mixed results.
• The suppression of emotions, including anger, has been linked to earlier death. Researchers who studied the topic surmised that suppressing emotions may lead to unhealthy patterns of behavior. However, more research is needed to clarify why emotional suppression may harm health.

Why would a person repress anger?

Although anger can be seen as a completely normal and natural emotion, many people are taught that it is "bad.” Parents, teachers, and religious leaders may reinforce this idea by punishing children for displaying anger instead of teaching them healthy ways to express it. As a result, people may learn to repress or suppress their anger instead of effectively coping with and responding to it.

In addition, angry feelings can be unpleasant to experience. People may repress anger because facing it directly could seem overwhelming or frightening. If a person has witnessed anger leading to physical and verbal violence in others, they may have learned to fear the emotion, even in themselves. Some people may not want to release repressed anger out of fear of what could happen if they do release it.

How not to repress anger

There isn't a simple, universal set of steps a person can follow to stop repressing anger. Whether a person routinely represses anger or suppresses anger, the pattern of stuffing down this normal emotion is likely a long-standing habit that may take some time to reverse. 

Dedicating time to reflect on one's emotions may help a person recognize when they are angry instead of repressing the feeling. Then, they can decide how to manage the anger and whether they want to express it. Emotion reflection may occur in therapy, interpersonal conversations with loved ones, journaling, or meditation. 

Identifying feelings like anger

In some cases, a person doesn't repress or suppress anger. Instead, they simply don't recognize that they are experiencing it at all. Alexithymia is a term that can describe difficulty identifying and expressing feelings, and people with alexithymia might not always recognize when they feel angry. Alexithymia is a trait people can have, not a mental disorder in and of itself. That said, having the trait of alexithymia may impact a person's mental health.

Distinguishing anger from other feelings

There are a few ways a person struggling to identify feelings can distinguish anger from other emotions. As mentioned previously, the physical sensations associated with anger tend to occur in the head, shoulders, chest, and arms, whereas other emotions may show up differently in the body. 

When a person feels angry, they may literally feel "hot," as if their body heat is increasing. Heart rate may also increase with anger. A person may be tempted to say something argumentative while angry, or they may sense that their muscles are tense, and their body is prepared to fight. Those who are more passive and less confrontational may notice an urge to engage in passive-aggressive behavior, or sadness or depressive symptoms could arise.

Reasons to express anger

Expressing anger can be useful in many ways when done in a healthy manner. When a person expresses their anger, it can help them create the life they desire instead of going along with plans they disagree with and smoldering beneath the surface. 

Expressing anger can lead to more genuine and authentic relationships. Because anger often arises in response to a threat or injustice, expressing anger could protect a person or combat unfairness in the world. If repressing anger does indeed lead to physical illness, expressing it may help with physical health, too.

How to express anger in healthy ways

Many people are familiar with unhealthy ways of expressing anger, such as acting in passive-aggressive or directly aggressive ways. However, anger can be expressed in healthy ways, too. According to the American Psychological Association (APA), "expressing your angry feelings in an assertive — not aggressive — manner is the healthiest way to express anger."

In general, being assertive involves speaking directly and with clarity, rather than giving passive-aggressive hints or avoiding the situation altogether. When being assertive, you can both speak to others with respect and share what your needs or boundaries are. Experts often recommend using "I" statements in conversations that involve disagreement. 

For example, instead of saying, "You made me angry," or putting blame on the other person, you can begin with, "I felt angry when…" The way you begin a conversation can determine how it goes, since people often match the communication style of the person with whom they're speaking.

Repressed anger and fear

Online, many inspirational quotes and blog posts suggest that anger is simply the result of repressed fear. If this were true, repressed anger could be considered a doubly repressed emotion. 

However, there's evidence that anger is a basic or primary emotion, and it’s not always secondary to another emotion, like fear. When a person begins facing their angry emotions directly, that may be enough, despite what internet and social media wisdom suggests. They may not also need to look for "hidden" fear or another emotion behind the anger.

Anger and fear: Two threat responses

While anger is an emotion in its own right and not necessarily a sign of repressed fear, anger and fear can be linked. One set of researchers called anger and fear "two different faces of threat." When a person encounters a situation that seems threatening, whether physically or emotionally, they will likely respond with either anger or fear. 

These two threat response emotions likely exist to help a person respond to threats in different ways. When a person feels anger in response to a threat, they may be primed to go on the offense and physically fight or engage in some other form of action. When a person feels fear in response to a threat, they may be primed to engage in protective behaviors, like running away or hiding. Both responses could be helpful in different threatening situations.

Repressed anger and mental health

Research suggests that repressing emotions may be linked to anxiety and depression, but more research is needed to understand how repressed emotions affect mental health. While experts seem to agree that people are more likely to repress emotions they perceive as negative, and that this repression may have negative effects, direct cause-and-effect connections haven't yet been made.

Anger management and mental health

While anger can be natural and normal, anger management problems can sometimes suggest a person has an underlying mental health disorder. Anger can play a large role in five mental illnesses: intermittent explosive disorder, bipolar disorder, borderline personality disorder, disruptive mood dysregulation disorder, and oppositional defiant disorder. In these cases, a person's anger may seem out of control or lead to aggressive behavior or interpersonal relationship conflict.

Therapy for anger management

Whether an underlying mental health disorder is present or not, people with anger management challenges may want to receive treatment to find peace. Therapy is one treatment option for anger management. With remote therapy, a person can learn anger management skills from the comfort of their home or the location of their choosing. BetterHelp is a remote therapy platform that may connect you with a therapist in under 48 hours.

Research on anger management therapy

In one systematic review, researchers found that cognitive behavioral therapy (CBT) and mindfulness-based therapy are the two most common treatments used for anger. Several studies have tested a combination of the two, a mindfulness-based cognitive behavioral therapy. Mindfulness-based CBT may more effectively reduce anger than either therapy type on its own.

In addition, a 2023 study suggested that online therapy can effectively treat maladaptive anger, with mindful emotion awareness and cognitive reappraisal methods yielding the best results.

Takeaway

Anger is a normal emotion that nearly everyone experiences. However, many people grow up being taught that anger is "bad," and they shouldn't express it. Others may have learned to fear anger because they witnessed anger in others leading to violence or abusive behavior. For these reasons, a person may unconsciously repress or consciously suppress anger when it arises. Learning to identify and express anger may be helpful, since some research links anger to both mental and physical health concerns. Those who could benefit from help with anger management may want to try remote therapy for convenient and accessible support.