How Are Anxiety And Anger Connected? Learn More

Anxiety and anger are often closely related, but in general, we're still trying to determine the exact nature of their relationship. For example, while an anxious person might become angry when threatened or overwhelmed with stress, an enraged individual may experience highly distressing outbursts due to the frustration caused by a lack of control. It can be helpful to understand the root causes of powerful emotions like anger, as well as any potential triggers, so that we can effectively navigate our feelings while employing effective coping strategies. A licensed therapist can help you with this process .

In this article, we’ll discuss the link between anxiety and anger and its potential causes. We’ll also go over some treatment options a therapist may recommend, such as cognitive behavioral therapy. Symptoms of anxiety can look like anger or irritability, but there may be other mental health conditions at play, such as bipolar disorder or major depressive disorder.

Anxiety and anger

Anxiety and anger are generally two emotions that can exist together or independently. Many of us may experience anxiety sometimes, particularly during a stressful event, and anger can often follow.

Psychological processes when we encounter a perceived threat

One of the main psychological processes that can contribute to our emotional experiences like anger may be perception. This typically refers to the way we see and interpret the world around us. For example, if we perceive a situation as being dangerous, we may feel fear or anxiety. Alternatively, if we see a situation as exciting, we may feel more positive emotions, like happiness or excitement. 

Memory may be another necessary psychological process that can influence our emotions. This is likely because our emotions in the current moment are often closely linked to past experiences stored in our memory.

For example, if we have had a bad experience with dogs in the past, we may feel fear, anxiety, or anger when we see a dog in the present. This can manifest in physical symptoms such as a rapid heart rate or clenched muscles. Alternatively, if we have had good experiences with dogs, we may feel happiness or excitement when we see a dog in the present. 

Finally, learning can also play a role in how we experience emotion. This may be because what we learn can shape how we perceive and remember situations.

If we are taught that dogs are a threat to our safety, we may be more likely to feel a sense of agitated unease when we see a dog in the future, regardless of its behavior. The dog has become a perceived threat in our mind. Alternatively, if our brain has learned that dogs are friendly animals, we may be more likely to feel happiness or excitement when we see a dog in the future. 

Biological processes 

In addition to psychological processes, several biological processes can contribute to our emotional experiences. One of these may be hormones.

In general, hormones are chemicals our bodies produce that can influence our moods and behaviors. For example, the hormone cortisol is often called the "stress hormone" because it can make us feel anxious. Similarly, the hormone oxytocin is often called the "love hormone" because it can make us feel happy and close to others. 

Another essential biological component that can influence our emotions in the moment may be neurotransmitters. Neurotransmitters can be defined as chemicals our brains produce that send messages between nerve cells.

Some neurotransmitters, like serotonin and dopamine, are often called "feel-good" neurotransmitters because they can make us feel happy and relaxed. On the other hand, some neurotransmitters, like adrenaline and cortisol, are often referred to as "stress" neurotransmitters because they can make us feel anxious or stressed out when our mind believes we’re in dangerous situations. 

In addition to hormones and neurotransmitters, genetics can also play a role in how we experience emotion. This may be because certain genes have been linked to specific emotional states.

One gene that has been linked to happiness may be the serotonin transporter gene (SERT). People with this gene tend to be more resistant to stress and anxiety and more likely to experience positive emotions like happiness and joy. 

Recognizing what triggers your emotions

Understanding the triggers of your emotions like anger can be beneficial in managing difficult situations. For example, reflecting on why certain events or stimuli can provoke anxiety or anger and how to respond can be helpful.

For instance, identifying that hearing someone speak with a condescending tone causes us to experience anger could enable us to recognize this immediately when it arises in a situation and preemptively take steps to ensure we respond constructively. 

In addition, awareness of our emotional triggers can help us find healthier responses, potentially lessening the likelihood of further escalating negative emotions. For example, recognizing that we become frustrated when we feel unheard or unappreciated can help us prioritize communication and self-care.

Overall, taking note of the psychological and biological processes that contribute to emotions can be beneficial in helping us understand our feelings and identify healthy ways to manage them. 

Coping strategies

Effective coping strategies can be essential in managing one's emotions in the present moment, such as when anger arises. One key strategy may be to accept your feelings and create a safe space for yourself to confront them. Acceptance of anger, and allowing yourself to feel it (without harmful reaction) can allow for further reflection on what triggers your emotions and learning how to identify and better process your feelings.

Additionally, it can be essential to take the time to connect with others and build supportive relationships. Engaging in meaningful social activities can provide the opportunity to build trust and spend quality time with others, which can help you when managing unpleasant emotions.

Allowing yourself space and understanding can be an invaluable and productive way of helping you manage your emotions like anger or anxiety. Nurturing self-awareness, being kind to yourself, and allowing time for relaxing activities may ultimately enable you to develop valuable coping skills for unwelcome anger issues or anxiety.

Coping methods for physical symptoms

It can be helpful to learn how to manage your response when your anger or anxiety manifests physically and perceived threats put your nervous system into fight or flight mode. Take a deep breath and focus on the movement within your body as your chest rises and falls. Deep breathing has been proven helpful in reducing anxiety and feelings of anger.

Processing your feelings

Taking the time to process your feelings of anger to build understanding and self-awareness can benefit your emotional well-being. You may choose to engage in a variety of strategies, such as writing or reflecting on experiences or emotions, taking time away from a situation to gain clarity or perspective, and engaging in mindfulness activities, such as yoga or meditation.

During this process, individuals can create space to gain insight into why they are feeling what they are feeling and build self-knowledge regarding how to respond in these situations. Allowing time to process your feelings often provides an opportunity for deeper insight and understanding into yourself, which can help with coping mechanisms, facing challenging emotions, developing empathy for oneself and others, and increasing resilience.

Seeking help from a mental health professional

Seeking professional help to manage your emotions can be beneficial in times of difficulty and stress. Professional providers, such as psychiatrists, psychologists, and therapists, are normally equipped with the skills and expertise needed to identify underlying issues that manifest emotion-related distress and provide evidence-based treatments to help individuals control their feelings.

Furthermore, research has suggested that these services can directly affect an individual’s mental health outcomes and well-being. Ultimately, it can be crucial to recognize the value of being proactive regarding emotional control. Professional help is often available for those who need it and may be a critical factor in mitigating future mental health difficulties such as depression, obsessive-compulsive disorder, or bipolar disorder.

Online therapy for anger or an anxiety disorder

Online therapy has generally become a beneficial form of mental health support for those struggling with prolonged anxiety and anger. It usually offers the same efficacy as in-person sessions, allowing patients to identify triggers, practice mindfulness techniques, and develop coping strategies for when they’re feeling angry or anxious.

Recent research studies have shown that online therapy can help people find relief from unpleasant symptoms related to their conditions. Additionally, online therapy typically provides flexibility for people who cannot easily travel to an in-person therapy office or prefer the convenience and safe space of treatment from home.