Understanding PTSD Anger
PTSD, or posttraumatic stress disorder, is often associated with challenges like flashbacks and panic attacks. While these symptoms can be common, there are other possible symptoms of which to be aware. Anger is one example. It’s not uncommon for trauma survivors to experience intense anger due to PTSD. Strategies like identifying and addressing triggers, practicing mindfulness and breathwork, and attending regular therapy sessions can be helpful.
What is post-traumatic stress disorder?
Post-traumatic stress disorder (PTSD) is a mental illness that can develop after exposure to a traumatic event. While it’s often associated with combat veterans, PTSD can happen to anyone. A variety of situations can trigger PTSD, such as the following:
- War
- Natural disasters
- Serious accidents
- Physical or sexual abuse
- Relationship violence
PTSD can also develop in people who have witnessed others’ trauma. People who work closely with trauma survivors may develop a mental illness similar to PTSD called “secondary traumatic stress.”
PTSD symptoms tend to start within a few weeks to months after a traumatic event. However, they can sometimes start later. According to the National Institute of Mental Health, people with PTSD may experience symptoms for as few as six months, but symptoms may also last a year or more.
These symptoms can look different for different people, but some common examples include those listed below:
- Panic attacks
- Nightmares, intrusive memories, or flashbacks of the trauma
- Avoidance of reminders of the trauma
- Changes in eating or sleeping habits
- Mood swings
- Social isolation
- Trouble concentrating
- Trouble remembering aspects of the trauma
- A loss of motivation to do daily tasks
These symptoms and others can cause challenges at work, in relationships, and in daily life. People with PTSD may also experience other mental health challenges, like depression and anxiety.
Why PTSD anger can occur
Beyond the symptoms we’ve already discussed, there’s another possible PTSD symptom that may be worth exploring: anger. In addition to other intense emotions, like sadness, hopelessness, or panic, people with PTSD may also experience extreme anger. This, too, can look different for different people, but it may manifest as:
- Increased aggression
- Sudden angry outbursts
- Reckless behavior
- Reliance on substances like alcohol
- Physical manifestations of emotion, such as muscle tension and a rapid heartbeat
- Agitation
- Frequent conflicts at home or work
People with PTSD may feel angry about the trauma or the other symptoms they are experiencing. They may also develop negative beliefs about themselves, the world, or other people, which can contribute to emotions like anger. Anger may also be caused by the brain itself. To understand this process, it may help to understand the arousal-anger connection.
When you’re exposed to extreme stress—like the type that can cause PTSD—your brain may enter a state of heightened arousal. Also known as “fight-or-flight” mode, this reaction normally starts in the amygdala, an area of the brain that affects how you react to events.
When the brain perceives a threat, it typically sends a signal to other parts of the nervous system. This can lead to an increase in blood pressure, heart rate, and breathing rate. You might experience a burst of energy as your body releases stress hormones like adrenaline and cortisol. Feelings of anger or aggression can be common in fight-or-flight mode.
Fight-or-flight mode can be seen as a natural physical response that’s designed to protect you from danger. However, when your body is unable to fully calm down from this stress response, you might experience tension or hyperarousal long after the danger has passed. This can lead to irritability and aggression, even in situations that don’t call for it.
Tips for managing anger
In the moment, anger might seem like a very difficult emotion to manage, but it’s not necessarily a bad thing. In dangerous situations, the anger you might feel in fight-or-flight mode may help you protect yourself and respond to threats.
However, with PTSD, anger can arise more often than is healthy. According to the Substance Abuse and Mental Health Services Administration, anger may contribute to negative health effects, depression, anxiety, and high-risk behaviors. That’s why, if you’re living with PTSD, you may benefit from taking steps to manage your anger, such as those discussed below.
Practice mindfulness and breathwork: Practicing mindfulness and deep breathing may calm your nervous system and help you view situations more objectively. Consider setting aside five minutes each day to focus on your breath and quietly observe your thoughts. This may better prepare you to respond to challenges in a healthy way.
Take a step back: Sometimes, it can help to get some distance from situations that are contributing to anger. If you notice symptoms of anger, like a rapid heartbeat or an adrenaline rush, consider going somewhere quiet for a few minutes. You may find that your mind is clearer when you return.
Find coping strategies: Consider making a game plan for the next time you sense that you’re getting angry. You may find it useful to have a set of go-to coping skills ready. Some examples include the following:
- Listening to music
- Reading a book you enjoy
- Journaling for a few minutes
- Getting a burst of exercise
- Taking a cold or hot shower
Identify your triggers: If you have PTSD, you may notice that certain thoughts, situations, sights, sounds, or smells aggravate your symptoms. Anger may also have specific triggers. These could be anything from getting stuck in traffic to talking about politics. Consider keeping a list of things that trigger your anger. You can then try to address them proactively. For example, if you notice that you often get angry when you’re running late, you could try leaving the house five or 10 minutes early. The more triggers you can identify, the easier it may be to prevent them.
Seek professional treatment: A variety of professional treatments are also available that may make it easier to manage PTSD symptoms, including anger. Medications, like mood stabilizers or selective serotonin reuptake inhibitors (SSRIs), may be used. These medications must be prescribed by a licensed psychiatrist or doctor.
Evidence-based therapies are also recommended by the American Psychological Association (APA). Specifically, several types of cognitive behavioral treatment may be helpful for processing traumatic memories, changing unhelpful thought patterns, and learning healthy coping skills.
Therapy for PTSD can be a highly personal experience that may depend on having a therapist you trust. Finding a counselor with whom you connect can be a process, but online therapy may help. Platforms like BetterHelp may let you change therapists at any time, for any reason, at no additional cost. This may make it easier to find the right therapist for you.
Studies have found that online therapy may benefit people who struggle with anger. In a 2022 study, 234 participants received different types of internet-based anger management therapy. After four weeks of treatment, they usually experienced significantly lower levels of aggression and expression of anger.
Takeaway
PTSD, or post-traumatic stress disorder, is a mental illness that can develop due to trauma. It can involve symptoms like social isolation, panic attacks, and intrusive memories of the event. Anger is another possible symptom of PTSD. Trauma survivors may experience aggression and irritability due to the fight-or-flight response, as well as negative thoughts and beliefs caused by the trauma. Managing PTSD-related anger may mean developing coping strategies, practicing mindfulness, and getting space from triggering situations. Seeking treatment for PTSD, such as online or in-person therapy, may also be useful for learning to manage anger.
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