Where Does Anger Come From? Root Causes And Coping Strategies

Updated November 11, 2024by BetterHelp Editorial Team

Anger can be a natural emotional response to various situations. While it may be normal to feel anger from time to time, anger can become problematic when outbursts are uncontrolled or frequent. Angry feelings may impact a person’s physical and mental health, and they can influence decision-making skills and interpersonal relationships. 

It can be possible to manage anger and release it in healthy ways. Implementing mindfulness practices, making lifestyle changes, and working with a licensed mental health professional may be helpful. In this article, we will answer the question, “Where does anger come from?” and provide you with coping strategies for overcoming anger.  

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Understanding anger

Anger may arise when a person senses they are threatened, frustrated, or powerless, and it may serve as a response to perceived injustice or unmet needs. Biologically, anger can be seen as part of the fight-or-flight response, which is a survival response that can occur in the body and mind. This may impact a person’s heart rate and blood pressure, as well as potentially increasing stress and other challenging emotions.

Expressing anger may lead to vulnerable feelings, such as guilt and shame. Some individuals may choose to suppress their anger rather than express it to avoid feeling guilty or ashamed, but suppressing anger may lead to further stress and anxiety. 

Over time, suppression may lead a person to express anger at a level that is disproportionate to the trigger. To reduce feelings of anger and aggression, anger management often involves relaxation and mindfulness to help a person process negative emotions more effectively.

What are the root causes of angry feelings? 

The root causes of angry feelings may stem from a variety of emotional, psychological, and situational factors. Understanding these root causes can help an angry person address anger in healthier, more constructive ways. Potential root causes of anger include the following: 

  • Frustration: When goals, desires, or needs are blocked or unmet, it can lead to feelings of irritation and anger.
  • Perceived injustice: Anger may arise when people believe they have been wronged or treated unfairly.
  • Fear or being threatened: Anger can serve as a defense mechanism when a person is physically or emotionally threatened.
  • Stress: High levels of stress due to work, financial pressure, or life changes can increase the likelihood of anger.
  • Past trauma: Unresolved emotional trauma, such as past abuse or neglect, can lead feelings of anger to resurface in certain situations.
  • Powerlessness: Sensing that one is helpless or unable to change a difficult situation may lead to anger.
  • Hurt or emotional pain: Anger can sometimes mask other emotions and act as a protective shield against vulnerability.

How can feeling angry impact health and well-being?

Anger may impact a person’s physical and mental health and well-being. Physically, anger may cause a person to experience an increased heart rate and blood pressure. Over time, chronic anger may lead to cardiovascular diseases like coronary heart disease. A person may also experience muscle tension and joint pain in response to chronic anger. 

A person who is angry may also experience a variety of mental health symptoms. These may include irritability, which is when a person becomes easily annoyed or frustrated, even over minor issues. Anger may also lead to increased stress and anxiety, especially when anger is overwhelming or unresolved. This can make it hard to concentrate, which may impact a person’s professional and personal life.   

Anger and domestic violence

Anger may be an underlying factor for domestic violence, and individuals who are frequently angry may be at increased risk of engaging in intimate partner violence. It may be important to note that anger can play a significant role in domestic violence, but it is not the cause of violence. Domestic violence may be a symptom of deeper problems, such as unresolved trauma, a deep-seated sense of inadequacy, or a learned pattern of abusive behavior.

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The impact of domestic violence on emotions

Domestic violence can impact emotions in a variety of ways. Survivors of domestic violence may live in a persistent state of fear and uncertainty due to the unpredictable nature of domestic violence. Survivors may also feel anger toward their abusers, themselves, or others who they perceive as not helping them. This frustration can stem from a sense of being trapped or unable to escape the abusive situation. Meanwhile, those who engage in domestic violence may experience guilt and frustration over their actions.

Managing angry feelings in interpersonal relationships

Feelings of anger in interpersonal relationships can be common, and managing these feelings in a healthy way can be important. Taking a break to relax and calm down can be vital. It may be beneficial to practice relaxation techniques, such as deep breathing or counting exercises, to reduce anger. This can help you start a productive conversation with the other person while maintaining a calmer emotional state. 

Navigating mental health problems and anger

The term "mental health problems" is a broad and informal term that may encompass a variety of concerns. For clarity, we aim to use more specific terminology in our content, such as "mental illness" or "mental health disorders" for diagnosed conditions and "mental health challenges" or "mental health struggles" for undiagnosed concerns.

Several mental health disorders may involve anger as a primary or secondary symptom. These may include borderline personality disorder, intermittent explosive disorder, and oppositional defiant disorder, to name a few. Managing anger symptoms related to these disorders usually involves treating the underlying disorder as well. 

How mental health problems may impact anger

In some cases, mental health conditions may impact how a person experiences, expresses, and manages anger. Depending on the diagnosed condition, feelings of anger may become disproportionately heightened in response to a trigger. 

Individuals with certain mental health disorders may find it difficult to regulate their emotions, which can make it challenging for them to release anger in a healthy way. People with mental health disorders may be more likely to develop substance use disorder, which may exacerbate anger. 

Anger and its impact on mental health conditions

It can also be possible for anger to impact the severity of a mental health condition. For example, anger may raise stress and anxiety levels for a person with major depressive disorder or an anxiety disorder. This may worsen mental health disorder symptoms. Additionally, anger could impair emotional regulation by contributing to mood swings and irritability.

Coping strategies to manage emotions

While developing anger management skills may seem overwhelming, various coping strategies can make it easier to identify and release anger in a healthy way. These strategies may also make it easier to predict and limit feelings of anger.

Mindfulness and reflection for health and well-being

Mindfulness generally refers to the practice of fully immersing yourself in the moment and avoiding distraction and judgment. Being mindful can help a person gain perspective on why they are feeling angry. It may also help a person identify feelings of anger so that they can take further steps to release them. Some mindfulness activities may include meditation, mindful breathing, and taking a mindful walk. 

In addition to mindfulness, personal reflection activities may also reduce anger. These may include journaling, gratitude practices, and meditation. While using these techniques, a person may review what triggered their anger and how they reacted to it, as well as consider how they might make some changes in the future. 

Lifestyle changes

There are a few lifestyle changes that may reduce anger, including regular exercise and nutritious eating habits. Studies suggest that individuals who exercise more usually experience less anger and more happiness, although updated evidence may be needed. This may be due to the flood of endorphins associated with exercise, which can reduce pain and elevate mood. Exercise may also contribute to getting quality sleep, which can reduce stress, anxiety, and anger.

Mental health support from a professional

Connecting with a mental health professional may reduce anger and its impact on a person’s life. A therapist may look at a client holistically to develop a plan for anger management that involves a combination of mindfulness, lifestyle changes, and therapeutic techniques, such as cognitive behavioral therapy (CBT). 

With CBT, a therapist may help an individual identify what is triggering their anger, and they may work to restructure a person’s thought processes so that they can address anger more effectively.

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Seeking mental health support

Mental health professionals often have specialized training in developing anger management plans, and it may be beneficial to connect with a therapist if you are struggling with anger. A therapist may implement a wide variety of techniques to identify and reduce anger healthily. 

It can be challenging to make it into a brick-and-mortar office for regular in-person therapy sessions. With online therapy, you can schedule and attend appointments from any location with a personal device and internet connection.

Studies suggest that online therapy can be an effective way to manage anger, and a therapist can usually provide the same treatments online as they offer in person. 

Takeaway

Anger can be a natural and healthy reaction to certain events, such as threatening situations, perceived injustices, and minor irritations. However, when anger is out of control, it may begin to impact a person’s daily life and interpersonal relationships. In some cases, anger may also impact physical and mental health and can exacerbate symptoms of other mental health disorders. Online and in-person therapy can help individuals develop coping skills to improve anger management and overall well-being.

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