What Is The Psychology Of Anger?

Anger is a normal human emotion that can help us express negative emotions or direct us towards finding solutions. Excessive anger, however, can be counterproductive and lead to poor decision-making and negative physiological effects. 

A mental health professional can help you understand what triggers your anger and develop healthy coping strategies when you do become angry. By recognizing why you’re angry and how you can manage your feelings, you can avoid excessive anger and negative ruminations.

What is anger?

Anger typically develops as a response to “unwanted actions of another person who is perceived to be disrespectful, demeaning, threatening or neglectful” according to the American Psychological Association.  This explains why you may become angry if your co-worker makes derogatory comments about the quality of your work. 

However, anger doesn’t just evolve from clear acts of antagonism. Sometimes, anger is triggered by perceived threat or frustration that may not have been intentional. For example, if you’re stuck in traffic behind a driver who is letting others cut into your lane, you may become angry thinking that this driver is disrespecting your time. This can occasionally lead to aggressive driving habits called “road rage.” But not all anger causes intentionally harmful behaviors. Though 25% of angry experiences may trigger thoughts of revenge, it is estimated that only 10% of anger incidences lead to actual aggression. 

Anger can sometimes be healthy. If you know how to cope with your feelings of anger, they can encourage or inspire you to discuss your feelings or solve problems that are triggering your anger. 

However, excessive anger can also make decision-making and problem-solving more difficult. For some, a desire to reduce internal stress may trigger perceived hostility. The psychologist Anna Freud pioneered the concept of what she termed "defense mechanisms." A therapist can help you become more self-aware of your own behaviors and help reduce feelings of chronic anger and aggression. 

Anger in the brain

When you encounter a perceived threat, there is a cascading biological process that leads to your feelings of anger. 

A trigger, such as your supervisor reprimanding you for arriving late to work, can result in a flight or fight response. You can be angry while driving to work. Angry driving refers to the dangerous and aggressive behavior exhibited by drivers who are consumed by anger while behind the wheel. During this response, the adrenal gland releases stress hormones, causing your heartrate to raise, muscles to contract, and your body language to respond.

According to a study published in the journal of Clinical Psychological Science, there are neurological differences in the way people encounter anger. Some people are predisposed to experience “trait anger,” which can make them more likely to experience frustration and anger in a variety of situations. 

Identifying unhealthy anger responses

The type of anger response you most often use may help determine if you can benefit from anger management therapy. Common responses include: 

• Assertive: This is a healthy anger response that allows you to be upfront and communicative about your feelings and seek resolution.

• Passive: This anger is internalized, which can lead to harmful physiological effects. 

• Passive Aggressive: These responses show outward agreeability while anger is displayed indirectly.

• Aggressive: Externalized anger can contribute to acts of “road rage” or violence. 

People are often required to attend anger management therapy after having been convicted of a crime resulting from aggression. But you don't need to have been convicted of a crime to benefit from anger management therapy. 

Avoiding, dismissing, or reacting (rather than responding) to anger can lead to physiological and psychological harm, such as hypertension and chronic stress. If you respond to anger in a passive, passive aggressive, or aggressive way, a licensed therapist can help you work towards understanding the triggers of your anger and cope with your anger in a healthier way. 

Strategies for confronting anger

If you’re not sure whether you want to seek out therapy, you can try using these strategies when you encounter anger:

• Take time to think before you respond to something that makes you angry. 

• Focus on expressing what makes you angry clearly, without making hurtful statements or causing harm. 

• Avoid placing blame on anyone. 

• Practice deep breathing, write about your feelings, or listen to a song you enjoy. 

• Practice forgiveness. 

• Focus on solving problems and thinking about solutions.  

• Build your emotional vocabulary to express yourself more clearly. 

If you find it difficult to utilize these strategies, or your anger is causing harm to you or the people around you, you should consider seeking the help of a licensed therapist. 

What is anger management therapy?

The kind of anger management therapy your counselor uses may change based on why you are seeking out anger management, where you live, and other factors.

Many people who utilize anger management do so in a class setting. Group therapy can be helpful if you want to improve your emotional communication skills, develop a support network, or learn from other people’s experiences. Group therapy sessions can remind you that you are not alone, and that are no angry people because anger is a common emotion. These sessions are frequently offered free-of-charge by local organizations. 

For others, group therapy may feel uncomfortable or vulnerable, or it may not provide enough time to discuss your concerns directly. A study published in the Cognitive Therapy and Research journal found that, of 1,640 subjects using cognitive behavioral therapy (CBT) to address their anger, 76% experienced greater reductions in anger than their untreated peers. Many studies demonstrate that one-on-one CBT is an effective way to learn more about your relationship with anger and develop healthier coping mechanisms in response to it. 

A 2011 study by Ruwaard et al., found that online cognitive behavioral therapy is just as effective as in-person therapy. Some people may prefer online therapy, like BetterHelp, because virtual therapy can feel less intrusive or vulnerable than in-person sessions. Additionally, online therapy enables you to reach out to your therapist through in-app messaging whenever you have questions or are unsure how to respond to something that triggered anger.