Does it seem like you always feel angry? Do you feel like your anger is out of control? If so, you’re not alone.
Millions of people struggle with unmanaged or uncontrolled anger every day. This can be a tricky emotion to deal with, but it’s important to manage it effectively. Anger is a normal emotion when expressed properly, but many people have trouble controlling it.
In this guide, we will discuss the causes of anger, symptoms of unmanaged anger, and tips for managing your anger effectively.
What is Anger?
Anger is a feeling that is often associated with frustration and hostility. It can be accompanied by physical symptoms such as a racing heart, sweating, and clenched fists. It can also lead to destructive behavior, such as yelling, hitting, or breaking things.
It should be noted though that anger is a natural emotion. It is a normal response and, when handled properly, can ultimately be helpful. However, a person may have an anger problem when it’s expressed in unhealthy ways or it’s felt too often. When this happens, it can take a toll on your mental and physical health. It can also damage relationships.
If you’re struggling with anger, you’re not alone. Many people feel angry on a regular basis. But there are things you can do to manage this emotion in healthy ways.
What are the causes of anger?
There are many causes of anger which include mostly negative emotions, such as frustration, stress and feeling like we’re not being heard or respected. Anger can be caused by a number of triggers like feeling threatened, feeling powerless, or feeling like one is being treated unfairly.
In some cases, anger may be a symptom of an underlying mental health condition or certain mental disorders, such as depression, anxiety, ADHD, or post-traumatic stress disorder (PTSD).
How can depression cause anger?
Depression can lead to anger for a variety of reasons. First, people who are depressed may feel like they have no control over their lives and this can lead to feelings of helplessness and frustration. Additionally, some people may become angry as a way of coping with their depression, or because they believe that being mad is more manageable than feeling intense sadness.
How can anxiety cause anger?
Anxiety and anger are two emotions that can be closely related. When someone is feeling anxious, they may become angry as a way of trying to cope with the feeling. This can lead to explosive outbursts as well as a general sense of agitation and irritability.
How can ADHD cause anger?
People with ADHD can have problems managing their anger. This is a neurodevelopmental disorder which results in many symptoms, including impulsiveness and hyperactivity. People with ADHD are often more sensitive to the stressors in their lives and experience a lower tolerance to frustration as a result.
When someone with ADHD becomes angry, they may act without thinking about the consequences of their actions. This can lead to fights, verbal outbursts, and other destructive behaviors.
How can PTSD cause anger?
There are a number of ways that PTSD can cause anger. One way is that the person with PTSD may feel like they are constantly being attacked, both physically and emotionally due to past events. They may be reliving a traumatic or painful experience internally which can lead to feelings of anger and rage.
Additionally, people with PTSD may find it difficult to regulate their emotions which can also lead to angry, intense feelings. Finally, people with PTSD may be hypervigilant, or always on the lookout for danger. This can lead to a feeling of being on edge all the time which can also contribute to a surge in anger.
If you find that you’re feeling angry more often than not, it’s important to take steps to manage your anger in a healthy way.
What are the symptoms of unmanaged anger?
Feeling angry all the time is a sign that anger is not being managed effectively. If left unmanaged, uncontrolled anger leads to a variety of mental health problems, including depression, anxiety disorder, substance abuse disorders, PTSD and eating disorders.
Recognizing the symptoms of unmanaged anger is the first step in getting help and getting back on a healthy path.
Some common symptoms of poorly managed anger include:
- Feeling tense, agitated, irritable, or on edge most of the time
- Having difficulty sleeping
- Experiencing physical health problems
- Lashing out at others or engaging in aggressive behaviour
- Having difficulty concentrating
- Feeling out of control when angry
- Problems with relationships
- Feeling isolated or alone
- Harbouring resentment or grudges
There are many effective treatments for these problems, so there is no need to suffer from unmanaged anger.
How can you prevent your anger from getting out of control?
Anger is a natural emotion that everyone experiences at some point in their lives. However, when it starts to get out of control, it can be very damaging both mentally and physically.
In order to prevent anger from spiraling out of control, it is important to understand why you are angry and what your triggers are.
Take some time for yourself
When you feel yourself starting to get angry, it’s important to take a step back and calm down. This can be done in a number of ways, but the most important thing is that you find a way that works for you. Maybe you need to take a walk, listen to music, or spend some time alone. Whatever it is, make sure that you take the time to do it.
Don’t bottle up your anger
If you don’t deal with your anger, it will only get worse. It’s important to find a way to express yourself in a healthy way. This might mean talking to a friend or family member, writing down your thoughts in a journal, or even punching a pillow. The important thing is that you find a way to let it out.
Try anger management therapy
If you’re struggling to deal with your anger on your own, it might be time to seek professional help. A therapist can help you understand why you’re so angry and provide you with some valuable life skills that will help you take charge of your anger. Specifically, anger management therapy helps people to learn how to prevent and control angry feelings through a variety of techniques.
There are a few different ways that you can prevent yourself from losing control and having your anger take over. The most important thing is to understand why you are feeling this way and what your triggers are. Once you understand these things, you can start to manage your anger in a healthy way.
How can a therapist help you control your anger?
If you’re having trouble managing your anger, a therapist can help.
Therapists can provide you with tools and techniques to help you manage angry feelings. Some of the anger management techniques a therapist might use include CBT, relaxation techniques, and stress management. Effective therapy is, typically, a keystone in the mental health foundation necessary to address this issue.
Cognitive behavioral therapy (CBT) for anger
CBT can help individuals learn how to control their anger by recognizing the thoughts and behaviors that contribute to it. By learning how to change these thoughts and behaviors, individuals can potentially reduce the frequency and intensity of their anger.
Angry thoughts can be very destructive and can lead to outbursts. For example, if you’re constantly thinking that people are out to get you or that the world is unfair, you’re more likely to get angry when something doesn’t go your way. CBT can help you learn how to identify and challenge these kinds of thoughts so that they don’t control your behavior.
In this way, CBT can also help you learn how to change the behaviors that contribute to your anger. CBT is not a quick fix, but it can be an effective way to learn how to manage your emotions.
Relaxation techniques for anger
Relaxation techniques, such as deep breathing or progressive muscle relaxation, can help you calm down when you’re feeling angry.
Deep breathing can help regulate anger by slowing down your heart rate and allowing you to focus on your breath. Deep breaths can help you calm down and think more clearly. To do deep breathing, inhale deeply through your nose and hold your breath for a few seconds. Then, exhale slowly through your mouth. Repeat this several times until you feel calmer.
Progressive muscle relaxation is another relaxation technique that can help reduce anger. This involves tensing and relaxing different muscle groups in your body, starting with your toes and working up to your head. As you tense each muscle group, breathe in deeply. Then, exhale as you ease up on that muscle group. This can help release the tension you’re feeling and help you regain your calm.
Stress Management techniques to control angry feelings
Stress management techniques, such as time management and problem-solving, can help you reduce the stress in your life that contributes to your anger.
Time management is one of the key stress management techniques that is proven useful. Scheduling regular relaxation time for yourself is another important stress management technique. Taking even just fifteen minutes out of your day to relax can make a significant difference.
Creating a daily schedule or “to-do” list can help you take control of your time and your life. Planning ahead for potential hiccups or hurdles can also help you avoid getting angry.
Problem-solving is also one of the key stress management techniques that can help you avoid “anger triggers”. When you are organized and have control over your time, it leaves less room for things to go wrong and cause stress.