Understanding Anger Outbursts: Identifying Causes And Solutions

Anger outbursts can disrupt lives, strain relationships, and affect a person’s mental health and well-being. However, we often don’t recognize the underlying causes of our outbursts and instead focus on managing the symptoms. By exploring the causes of anger and evidence-based management strategies, you may learn to regulate your emotions more effectively and prevent anger outbursts. 

In this article, we’ll discuss the psychology behind anger and present practical approaches for better emotional control.

What Is anger?

Anger is a common human emotion that ranges from mild irritation to intense rage. As a primary emotion, anger is typically triggered by a perceived threat or injustice. Anger typically initiates physiological changes, such as increased heart rate and blood pressure, preparing the body to confront a perceived threat through verbal or physical means. This emotional experience often involves interrelated physiological, cognitive, and behavioral components. Understanding the psychological mechanisms underlying anger can provide insights into managing and preventing an anger outburst.

How anger develops in the brain

The brain's response to anger typically involves multiple regions and neurotransmitters. When a person experiences anger, the amygdala, an area of the limbic system responsible for processing emotions, becomes activated. This activation prompts the release of the stress hormones cortisol and adrenaline, preparing the body for a fight-or-flight response. Simultaneously, the prefrontal cortex, responsible for rational thinking and decision-making, may become less active during intense anger episodes. This decreased activity can lead to impulsive behaviors and difficulty controlling emotional responses, potentially resulting in unsafe or unhealthy behavior.

What are the causes of anger outbursts?

Anger outbursts can stem from various factors, including environmental stressors, personal experiences, and underlying mental health conditions. Identifying potential root causes of anger may contribute to developing effective management strategies.

Stress and its impact on anger

Chronic stress can contribute to anger outbursts. When individuals experience prolonged stress, their ability to regulate emotions may become compromised. Stress can lead to:

• Increased irritability and a lower threshold for frustration
• Physical tension and discomfort, which can exacerbate feelings of anger
• Cognitive distortions that may lead to misinterpretation of neutral situations as threatening

Managing stress through relaxation techniques, exercise, and lifestyle changes may help reduce the frequency and intensity of anger outbursts. For example, research suggests that mindfulness may improve behaviors related to self-regulation, stress reduction, and emotional control.

How do mental disorders disrupt emotional regulation?

Mental health conditions can affect an individual's ability to regulate emotions, including anger. Understanding how various disorders affect emotional processing can lead to the development of targeted interventions. Additionally, addressing underlying mental health concerns may decrease the frequency and intensity of anger outbursts.

Can a mental health condition contribute to anger?

In some cases, frequent or intense anger outbursts may be a symptom of an underlying mental health condition. Mental health professionals may be able to help individuals determine whether their anger is related to a diagnosable disorder. Some mental health conditions that can be associated with anger outbursts include:

• Depression: While often associated with sadness, depression can also manifest as irritability and anger.
• Anxiety disorders: Anxiety can lead to heightened emotional reactivity, including anger responses.
• Bipolar disorder: During manic or hypomanic episodes, individuals with bipolar disorder may experience increased irritability and anger.
• Attention-deficit/hyperactivity disorder (ADHD): ADHD may lead to impulsivity and emotional dysregulation, which can contribute to anger outbursts.
• Post-traumatic stress disorder (PTSD): Difficulty regulating emotions is typically a common symptom of PTSD, and anger may be used as a coping mechanism.
• Borderline personality disorder (BPD): Intense and unstable emotions, including bouts of extreme anger, tend to be common symptoms of BPD.

Identifying and addressing these underlying mental health conditions may contribute to effectively managing anger outbursts. When co-occurring mental health disorders are present, a comprehensive treatment plan can address all diagnoses and their interplay.

Intermittent explosive disorder: A complex mental health condition

Intermittent explosive disorder (IED) is typically characterized by recurrent, impulsive episodes of verbal or physical aggression that are disproportionate to the situation. The American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), includes specific criteria for diagnosing IED. Individuals with IED may experience:

• Sudden, disproportionate outbursts of anger or aggression, often leading to verbal altercations or physical fights
• Significant impairment or distress in social, occupational, or other areas of functioning
• Destruction of property during the outburst

People living with IED may also have an increased risk of self-harm, anxiety, depression, and substance use disorder. Research suggests that , with onset typically occurring in late childhood or adolescence. Risk factors for developing intermittent explosive disorder may include a history of verbal and physical abuse, exposure to violence, altered brain structure or function, and genetic predisposition. An intermittent explosive disorder diagnosis requires a thorough evaluation by a mental health professional.

Treatment and therapy for intermittent explosive disorder

Treatment for IED often involves a combination of psychotherapy and medication. Cognitive-behavioral therapy (CBT) for intermittent explosive disorder has shown positive results in helping individuals manage their anger and develop healthier coping mechanisms. Some additional therapeutic approaches for IED may include:

• Cognitive restructuring to identify and challenge anger-provoking thoughts
• Relaxation techniques to reduce physiological arousal
• Skills training in assertiveness and conflict resolution

In some cases, medication such as selective serotonin reuptake inhibitors (SSRIs) or mood stabilizers may be prescribed to help manage symptoms of IED. Only a mental health professional can determine the appropriate treatment plan for an individual with IED. Never start, stop, or change any medications without consulting with your prescribing physician first. 

The link between anger and domestic violence

Anger outbursts can sometimes escalate into more severe forms of aggression, including domestic violence. Understanding the connection between anger and domestic violence may be helpful in prevention and intervention efforts. Domestic violence may involve:

• Verbal aggression, including yelling, insulting, or threatening
• Physical abuse, such as hitting, pushing, or restraining
• Emotional manipulation and control

If you or a loved one is experiencing domestic violence, contact the National Domestic Violence Hotline at 1-800-799-SAFE (7233). Support is available 24/7.

Domestic violence and mental disorders

While not all individuals who live with mental disorders engage in domestic violence, research suggests that there may be a correlation between certain mental health conditions and the perpetration of intimate partner violence (IPV). Some disorders that may increase the likelihood of IPV include:

• Substance use disorders: Substance use can lower inhibitions and impair judgment, leading to an increased risk for domestic violence.
• Personality disorders: Personality traits such as impulsivity, aggression, and lack of empathy may be associated with increased risk for domestic violence.
• Mood disorders: Mood swings associated with bipolar disorder or depression can contribute to heightened emotional reactivity and conflict in relationships.

The physical impacts of uncontrolled anger

Anger can have harmful effects on physical health. As anger triggers the body’s stress response, we often experience physical symptoms, such as increased heart rate, elevated blood pressure, and muscle tension. These physiological changes can lead to long-term physical health problems, including:

• Cardiovascular disease
• Weakened immune system
• Digestive problems
• Chronic pain
• Insomnia

Strategies for managing anger

Developing anger management skills can help individuals reduce the frequency and intensity of outbursts. Anger management often involves a combination of self-awareness, coping strategies, and communication skills. Some strategies for managing anger may include:

• Mindfulness meditation: Practicing mindfulness can increase awareness of anger-inducing situations and emotional responses, allowing for better self-regulation and prevention of anger outbursts.
• Progressive muscle relaxation: This technique involves systematically tensing and relaxing different muscle groups to reduce physical tension associated with anger.
• Cognitive restructuring: Identifying and challenging anger-provoking thoughts can help individuals develop more balanced perspectives.
• Time-out techniques: Temporarily removing oneself from a challenging situation can provide an opportunity to cool down and reassess the situation.
• Assertiveness training: Learning to express needs and feelings in a clear, respectful manner can reduce frustration and prevent anger from escalating.
• Addressing specific manifestations: Some individuals may need to focus on managing particular expressions of anger, such as road rage.

Long-term lifestyle changes

Lifestyle can influence emotional regulation and may play a role in managing anger. In addition to specific anger management techniques, certain lifestyle changes may contribute to better emotional regulation:

• Regular exercise: Physical activity can help reduce stress and tension.
• Adequate sleep: Sleep deprivation can negatively impact mood and emotional control.
• Healthy diet: Proper nutrition can support overall mental health and emotional well-being.
• Stress management: Implementing stress-reduction techniques, such as yoga or journaling, may lead to less anger. 
• Limiting alcohol and substance use: Reducing or eliminating the use of alcohol and other substances can improve emotional stability and decision-making.

Treatment and therapy options for improved emotional regulation

For individuals experiencing persistent angry outbursts, professional help may support healthier emotional regulation. Mental health professionals can provide treatment plans tailored to each person’s unique needs and circumstances. Several therapeutic approaches may be effective in addressing anger management issues:

• Cognitive-behavioral therapy (CBT): Helps people identify and change thought patterns and behaviors contributing to anger outbursts.
• Dialectical behavior therapy (DBT): Includes skills training in emotional regulation and distress tolerance.
• Acceptance and commitment therapy (ACT): Focuses on accepting difficult emotions while committing to actions aligned with personal values.
• Family therapy: Involves family members in addressing systemic challenges and improving communication.
• Group therapy: Provides support, accountability, and opportunities to practice new skills with peers.

Are anger outbursts impacting your life or relationships?

Get help from a licensed online therapist

Online therapy also offers advantages for those seeking help with anger management. Scheduling flexibility supports consistent work on anger control, which can lead to long-term improvement. Additionally, a broader selection of therapists increases the likelihood of finding a provider who fits an individual’s needs and preferences.

Research suggests online therapy can be an effective intervention for treating anger-related challenges. One study found that virtual therapy reduced anger expression and aggression, with notable improvements in individuals reporting higher initial anger pathology. The data also highlights the importance of targeting emotion regulation in treating maladaptive anger.