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Anger Management Essay | Control Your Anger, Anger Can Cause Problems

October 19, 2021 by Prasanna

Anger Management Essay: There are many types of emotions in the human body: sadness, happiness, fear, and anger. Anger is also a normal state of emotion when it is used in a positive way. Anger sometimes can help you reach the target when you are trying to achieve something in life and if you control it on time because it is the most dangerous emotion amongst all if it gets out of control.

You can also find more  Essay Writing articles on events, persons, sports, technology and many more.

Long Essay on Anger Management

It is a universal fact that you cannot eliminate anger emotions from your life, as every emotion is very important in your life and plays a very important role in individual life in different ways. Anger sometimes can be a way of showing people that they are upset because they care or they love you. Similarly anger can lead to a fight and can destroy everything in future if it touches rage.

Example of Anger Management

I am sharing a small example regarding anger. Our parents love us, they get us everything that we ask for but in return they always ask for good studies and good behaviour and when we don’t follow what they want they might also get angry at us. But this is not at all a negative emotion, this is actually a very positive emotion in this situation because they are angry for our betterment in future. They will only get angry for a few seconds but in the second minute they control their anger and console us, pamper us and love us and make us understand calmly. What would happen if they couldn’t control their anger? Yes the answer is it will destroy the life of everyone in the family.

Effects of Anger

Anger can cause high blood pressure. It can create a space for revenge and rage in our lives if we don’t control it on time. Stress and depression are the main causes of anger and it can also lead you to smoke cigarettes, consume large quantities of alcohol, and also you might end up eating a lot and you might face the issue of being overweight and which might also lead you back to depression. So this cycle keeps on rotating from stress to depression to getting angry.

Best way to control your anger is to get professional help. Anger is not a disease, so you don’t have to worry about getting professional help. It will only help you to control your anger. It’s always better to take anger management classes. Anger management can cause issues and problems in your personal life and professional life and even in school for kids.

Unfortunately even kids are getting anger issues with the change in lifestyle, in change in behaviour. Every kid is running for admission in a good school, taking extra classes plus hobby classes which is leading every kid into stress and depression. The reason kids get into depression is because their parents force them to be in competition. Irony is that depression leads them to getting angry in every situation.They stop listening to their parents and even their school teacher, and then end up taking anger management classes. I would say it again that it’s not bad to seek professional help, it will help you to overcome the situation you are in.

Anger is typically caused by failures in school or life, misunderstood by others every time, people take you for granted on every point, pressure etc. so you start reacting and this reaction can lead you to lose control of yourself and you might end up saying anything in anger to others. Anger is in control when it is not creating issues to others, but the time it starts creating problems to others and starts hurting them this is a problem for you and your loved ones or people around you in office or school.

Short Essay on Anger Management

Best way to control anger is to find out the reason behind it and try to find the solution instead of reacting to it. Changing your thoughts also can help you to get control over your anger. Sometimes expectations also push you into anger if your expectation is not fulfilled so the best way to control anger is to stop expecting immediately, forgive the person behind it.

Also one of the famous tricks to control your anger is to take a break from it for a few minutes. Try finding the reason behind the stress which can become anger in future and immediately start working on it. So when you find the reason behind the anger, just take a break for a while and rethink it twice and sort the issue out. Anger is not the solution.

Anger is not a bad emotion instead it’s a good emotion when expressed in a proper way. Taking anger management classes will not help you to lose anger because it is not a process to ignore your anger but it will help you in a healthy way to learn how to react when this emotion gets into you. It will help you not to go into physical fights or verbal abuse which might be a big issue of yourself and your family members.

FAQ’s on Anger Management Essay

Question 1. What are the types of emotion in life?

Answer: There are many emotions in life but sadness, happiness, fear and anger are the main emotions that exist in our life.

Question 2. What can cause anger in person?

Answer: Getting angry is very common these days because of our lifestyle. Lots of work pressure in the office can also lead us to stress and depression. Which will lead you to anger. When you are not appreciated in what you do, you get angry. When things don’t go according to plan, you get angry. So every time you lose patience you get angry.

Question 3. What is the best way to control your anger?

Answer: Best way to control your anger is to seek professional help. Take anger management class. Talk to your family members or friends regarding what is making you angry. Because if it is not controlled you might end up being hurt and alone.

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Understanding anger: How psychologists help with anger problems

Psychologists can help people recognize and avoid the triggers that make them angry. They can also provide ways to help people manage the inevitable anger that sometimes flares without warning.

Everyone gets mad at times. The target of your ire might be a stranger, a loved one or even yourself. Or, you might find yourself furious over external events, such as a delayed flight or a political incident. While anger is a normal human emotion, misplaced or uncontrolled anger can quickly become problematic.

You can learn strategies to help control your anger . Sometimes, though, people need extra help to keep their rage at bay.

Psychologists can help people recognize and avoid the triggers that make them angry. They can also provide ways to help them manage the inevitable anger that sometimes flares without warning.

Uncontrolled anger

Uncontrolled anger looks different from person to person. Some people are quietly seething at the world most of the time. Some can’t help but dwell on events that made them mad. Others have quick tempers and may even exhibit aggressive or violent behavior.

Uncontrolled anger can be hard to define. Unlike depression (which can be thought of as a dysfunctional form of sadness) or anxiety (a dysfunctional form of worry), uncontrolled anger doesn’t have a name or an official diagnosis.

Nevertheless, anger can be dysfunctional, and people who experience it often don’t realize how big a problem it is. That’s because in the short term, anger can be effective. Blowing up at your kids might seem like a good strategy if it results in them doing their chores. Losing your temper at work might feel productive if it gets your coworkers to do things your way.

Unfortunately, people often fail to see the long-term consequences of uncontrolled anger. Those can include health effects such as high blood pressure and increased risk of heart disease, as well as social disharmony among family members, friends, and coworkers.

You might need some help learning to control your anger if you recognize any of these signs:

• Your friends or family members have said they think you have an anger problem or have distanced themselves from you as a result of your behavior.
• You have discord with coworkers.
• There are business establishments where you’re no longer welcome.
• You feel angry a lot of the time.
• You’re nursing a grudge or thinking about getting revenge.
• You have been or think about being aggressive or violent when angry.

Seeing a psychologist about anger

Hundreds of research studies have explored the effectiveness of therapies for treating anger. Several large analyses of the published research suggest that overall, approximately 75% of people receiving anger management therapy improved as a result.

• The majority of research on anger treatment has focused on cognitive-behavioral therapy (CBT) . In CBT, patients learn to identify unhelpful or negative thought patterns and change inaccurate beliefs. One CBT-based anger treatment is known as Stress Inoculation. This method involves exposing the person to imaginary incidents that would provoke anger, providing opportunities to self-monitor their anger and practice coping methods.

Though there has been less research on other methods for treating anger, several appear to show promise. Those include:

• Family therapy helps family members resolve conflict and improve communication. It may be helpful in addressing anger problems directed at a romantic partner and/or children.
• Psychodynamic therapy is an approach in which therapists help people use self-reflection to focus on the psychological roots of their emotional distress.

Anger often goes hand-in-hand with other problems, such as posttraumatic stress disorder (PTSD), depression, or alcohol problems. Psychologists can help treat those conditions while also providing strategies for managing the anger that goes along with them.

Psychotherapy for anger: What to expect

If you see a psychologist for help with anger problems, you can plan on examining the triggers that set you off. You’ll explore how your experiences of anger were helpful or harmful, both in the short-term and in the long-term.

You’ll probably examine the thoughts that precede your anger and explore whether they’re accurate assessments of reality. Psychologists may also help you learn to resolve conflicts in a more constructive way and rebuild relationships that have been damaged by your anger.

Unfortunately, not all anger management classes are based on the latest scientific evidence. If you’re seeking help for your anger, look for a trained mental health professional with experience treating anger. They may offer treatments one-on-one or in group settings.

Psychologists are highly trained experts who tailor a treatment plan to address the unique needs of each patient. To find a licensed psychologist in your area, use our Psychologist Locator.

APA gratefully acknowledges psychologists Raymond W. Novaco, PhD, and Raymond DiGiuseppe, PhD, for their help with this fact sheet.

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11 Anger Management Strategies to Help You Calm Down

Managing anger can help your body and brain respond to stress in healthy ways

Take the Anger Test

• How to Manage Anger

Why Manage Anger?

Getting help.

Failing to manage your anger can lead to a variety of problems like saying things you regret, yelling at your kids, threatening your co-workers, sending rash emails, developing health problems, or even resorting to physical violence. But not all anger issues are that serious. Instead, your anger might involve wasting time thinking about upsetting events, getting frustrated in traffic, or venting about work.

Managing anger doesn't mean never getting angry. Instead, it involves learning how to recognize, cope with, and express your anger in healthy and productive ways. Anger management is a skill that everyone can learn. Even if you think you have your anger under control, there’s always room for improvement.

While anger itself isn't a mental illness, in some cases, anger can be connected to mood disorders, substance use disorders, and other mental health conditions.

Since unchecked anger can often lead to aggressive behavior, anger management uses various techniques to help a person cope with thoughts, feelings, and behaviors in a healthy and more productive way.

So, you may be wondering, How do I become less angry? While change may not happen overnight, there are plenty of strategies you can use to cope with your anger.

Verywell / Cindy Chung

This short, free 21-item test measures a variety of symptoms and feelings associated with  anger , such as anger about the present and future, anger towards the self, and hostile feelings toward others.

This anger quiz was medically reviewed by Rachel Goldman, PhD, FTOS.

Anger Management Strategies

Research consistently shows that cognitive behavioral interventions are effective for managing anger. These interventions involve changing the way you think and behave. They are based on the notion that your thoughts, feelings, and behaviors are all connected. (Cognitive behavioral interventions are also taught in anger management therapy.)

Your thoughts and behaviors can either fuel your emotions or they can reduce them. So, if you want to shift your emotional state away from anger, you can change what you’re thinking and what you’re doing. Without fuel, the fire inside you will begin to dwindle and you'll feel calmer.

The best method for managing anger is to create an anger management control plan. Then, you'll know what to do when you start feeling upset.

The following are 11 strategies to manage anger and to include in your anger management control plan.

Identify Triggers

If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or excessive tiredness are just a few things that might shorten your fuse.

While you shouldn't blame people or external circumstances for your inability to keep your cool, understanding the things that trigger your anger can help you plan accordingly.

You might decide to structure your day differently to help you manage your stress better. Or, you might practice some anger management techniques before you encounter circumstances that you usually find distressing. Doing these things can help you lengthen your fuse—meaning that a single frustrating episode won’t set you off.

Consider Whether Your Anger Is Helpful or Unhelpful

Before you spring into action to calm yourself down, ask yourself if your anger is a friend or an enemy. If you’re witnessing someone’s rights being violated or you are in an unhealthy situation, your anger might be helpful.

In these cases, you might proceed by changing the situation rather than changing your emotional state. Sometimes, your anger is a warning sign that something else needs to change—like an emotionally abusive relationship or a toxic friendship.

Being angry might give you the courage you need to take a stand or make a change.

If, however, your anger is causing distress or hurting your relationships, your anger may be an enemy. Other signs of this type of anger include feeling out of control and regretting your words or actions later. In these situations, it makes sense to work on tackling your emotions and calming yourself down.

Recognize Your Warning Signs

If you're like some people, you may feel like your anger hits you in an instant. Perhaps you go from calm to furious in a heartbeat. But there are still likely warning signs when your anger is on the rise. Recognizing them early can help you take action to prevent your anger from reaching a boiling point.

Think about the physical warning signs of anger that you experience. Perhaps your heart beats faster or your face feels hot. Or, maybe you begin to clench your fists. You also might notice some cognitive changes. Perhaps your mind races or you begin “seeing red.”

By recognizing your warning signs, you have the opportunity to take immediate action and prevent yourself from doing or saying things that create bigger problems. Learn to pay attention to how you're feeling and you'll get better at recognizing the warning signs.

Step Away From the Triggering Situation

Trying to win an argument or sticking it out in an unhealthy situation will only fuel your anger. One of the best anger management exercises is to remove yourself from the situation if you can.

How to Control Anger Immediately

Walking away from a triggering situation can be an excellent way to take control of your anger. When a conversation gets heated, take a break. Leave a meeting if you think you’re going to explode. Go for a walk if your kids upset you. A time-out can be key to helping you calm your brain and your body.

If there’s someone that you routinely get into heated disputes with, like a friend or family member, talk with them about the importance of taking a time-out and resuming when you're both feeling calm.

When you need to step away, explain that you aren’t trying to dodge difficult subjects, but that you’re working on managing your anger. You aren't able to have a productive conversation or resolve conflict when you’re feeling really upset. You can rejoin the discussion or address the issue again when you're feeling calmer.

Sometimes it helps to set a specific time and place when you can discuss the issue again. Doing so gives your friend, colleague, or family member a sense of peace that the issue will indeed be discussed—just at a later time.

Talk Through Your Feelings

If there’s someone who has a calming effect on you, talking through an issue or expressing your feelings to that person may be helpful. It’s important to note, however, that venting can backfire.

Complaining about your boss , describing all the reasons you don’t like someone, or grumbling about all of your perceived injustices may add fuel to the fire. A common misconception is that you have to vent your anger to feel better.

But studies show you don’t need to “get your anger out.”   Smashing things when you’re upset, for example, may actually make you angrier. So it’s important to use this coping skill with caution.

Likewise, if you’re going to talk to a friend, make sure you’re working on developing a solution or reducing your anger, not just venting. It's unfair to use them as your go-to sounding board. Instead, you might find that the best way to use this strategy is to talk about something other than the situation causing you to feel angry.

Get in a Quick Workout

Anger gives you a rush of energy. One of the best anger management exercises is quite literally to exercise and engage in physical activity. Whether you go for a brisk walk or hit the gym, working out can burn off extra tension.

Regular exercise also helps you decompress. Aerobic activity reduces stress, which might help improve your frustration tolerance. Additionally, exercise allows you to clear your mind . You may find that after a long run or a hard workout you have a clearer perspective on what was troubling you.

Focus on the Facts

Angry thoughts add fuel to your anger. Thinking things like, “I can’t stand it. This traffic jam is going to ruin everything,” will increase your frustration. When you find yourself thinking about things that fuel your anger, reframe your thoughts.

Instead, think about the facts by saying something like, “There are millions of cars on the road every day. Sometimes, there will be traffic jams.” Focusing on the facts—without adding in catastrophic predictions or distorted exaggerations—can help you stay calmer.  

You also might develop a mantra that you can repeat to drown out the thoughts that fuel your anger. Saying, "I'm OK. Stay calm," or "Not helpful," over and over again can help you minimize or reduce angry thoughts.

Distract Yourself With a New Activity

Ruminating about an upsetting situation fuels angry feelings. If, for example, you’ve had a bad day at work, rehashing everything that went wrong all evening will keep you stuck in a state of frustration.

The best way to calm down quickly might be to change the channel in your brain and focus on something else altogether.

Telling yourself “Don’t think about that,” isn’t always successful. The best way to mentally shift gears is to distract yourself with an activity. Do something that requires your focus and makes it more challenging for angry or negative thoughts to creep in.

Some examples might include deep-cleaning the kitchen, weeding the garden, paying some bills, or playing with the kids. Find something to do that will keep your mind occupied enough that you won’t ruminate on the things upsetting you . Then, your body and your brain can calm down.

Breathe and Relax

There are many different anger management exercises that involve relaxation. The key is to find the one that works best for you. Breathing exercises and progressive muscle relaxation are two common strategies for reducing tension.

The best part is, both exercises can be performed quickly and discreetly. So whether you’re frustrated at work or you’re angry at a dinner engagement, you can let go of stress quickly and immediately.

It’s important to note, however, that relaxation exercises take practice. At first, you might not feel as though they’re effective, or you might question whether they’re going to work for you. But with practice, they can become your go-to strategies for anger management.

Acknowledge Your Underlying Emotion

Sometimes it helps to take a moment and think about what emotions might be lurking beneath your anger. Anger often serves as a protective mask to help you avoid feeling more painful emotions, like embarrassment, sadness, and disappointment.

When someone gives you feedback that’s hard to hear, for example, you might lash out in anger because you’re embarrassed. Convincing yourself the other person is bad for criticizing you might make you feel better in the moment because it keeps your embarrassment at bay. But acknowledging underlying emotions can help you get to the root of the problem. Then, you can decide to take appropriate action.

For instance, if someone cancels plans on you and your underlying emotion is disappointment, you could try explaining how the cancellation makes you feel rather than lashing out in anger. When you're honest about your feelings, you're more likely to resolve the issue. Responding in anger usually doesn't accomplish anything except pushing people away.

Avoid Suppressing Your Anger

Getting to the underlying cause of your anger is much more effective than suppressing your anger. Though it can be tempting to try to minimize an undesirable emotion, you are likely to cause even more stress by denying your anger altogether.

Create a "Calm-Down" Kit

If you tend to come home from work stressed and take out your anger on your family, or you know that workplace meetings cause you a lot of frustration, create a calm-down kit that you can use to relax.

Think about objects that help engage all your senses. When you can look, hear, see, smell, and touch calming things, you can change your emotional state. So a calm-down kit might include scented hand lotion, a picture of a serene landscape, a spiritual passage you can read aloud, and a few pieces of your favorite candy. Include things that you know will help you remain calm.

You also might create a virtual calm-down kit that you can take everywhere. These are things that you can call upon when needed and are more portable. For instance, calming music and images, guided meditation , or instructions for breathing exercises could be stored in a special folder on your smartphone.

Get Advice From The Verywell Mind Podcast

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares some techniques that can help you relax.

Follow Now : Apple Podcasts / Spotify / Google Podcasts

Anger is an emotion that can range from mild irritation to intense rage. While many people categorize anger as a solely “negative emotion,” it can be positive. Angry feelings may spur you to stand up for someone or they may lead you to create social change.

But when left unchecked, angry feelings can lead to aggressive behavior , like yelling at someone or damaging property. Angry feelings also may cause you to withdraw from the world and turn your anger inward, which can impact your health and well-being .

Anger becomes problematic when it's felt too often or too intensely or when it's expressed in unhealthy ways, which can take a toll physically, mentally, and socially. For this reason, anger management strategies can be beneficial and can help you discover healthy ways to express your feelings.

Why Do I Get Angry So Easily?

There are underlying reasons for our anger; if you get angry easily, it could be the result of something else you're experiencing such as fear, panic, stress, financial struggles, relationship problems, and/or coping with trauma. As mentioned, mood disorders may cause anger, as well as hormonal imbalances.

If anger has been causing problems in your life and you’re struggling to tame your temper on your own, you might want to seek professional help. Some mental health problems can be linked to anger management issues.

For example, PTSD has been linked to aggressive outbursts. Depressive disorders also can cause irritability and may make it more difficult to manage anger. It's important to uncover any mental health issues that could hinder your ability to manage anger.

Start by talking to a physician about your mood and your behavior. A physician will make sure you don’t have any physical health issues that are contributing to the problem.

A doctor may refer you to a mental health professional for further evaluation. Depending on your goals and treatment needs, you may attend anger management therapy, during which you'll learn additional anger management therapy techniques and how to implement them in your daily life—especially when you're feeling triggered.

You also can contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database .

A Word From Verywell

While aggressive behavior may get your needs met in the short term, there are long-term consequences. Your words might cause lasting damage to your relationships or even end them altogether. By lashing out, you're also causing yourself additional stress, which can have a negative impact on your overall health.

If you’ve been using your anger as a tool, you may benefit from learning healthier strategies, such as asking for help or speaking up in an assertive, but not aggressive, manner. Talk to your doctor about your anger management issues if you need more assistance.

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Sukhodolsky DG, Smith SD, McCauley SA, Ibrahim K, Piasecka JB. Behavioral interventions for anger, irritability, and aggression in children and adolescents . J Child Adolesc Psychopharmacol. 2016;26(1):58-64. doi:10.1089/cap.2015.0120

Qu W, Dai M, Zhao W, Zhang K, Ge Y. Expressing anger is more dangerous than feeling angry when driving . PLoS ONE. 2016;11(6):e0156948. doi:10.1371/journal.pone.0156948

Kim YR, Choi HG, Yeom HA. Relationships between exercise behavior and anger control of hospital nurses . Asian Nurs Res (Korean Soc Nurs Sci) . 2019;13(1):86-91. doi:10.1016/j.anr.2019.01.009

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Norelli SK, Long A, Krepps JM. Relaxation techniques . In: StatPearls [Internet]. StatPearls Publishing.

Zhan J, Ren J, Sun P, Fan J, Liu C, Luo J. The neural basis of fear promotes anger and sadness counteracts anger .  Neural Plast . 2018;2018:3479059. doi:10.1155/2018/3479059

American Psychological Association. Control anger before it controls you .

Trifu SC, Tudor A, Radulescu I. Aggressive behavior in psychiatric patients in relation to hormonal imbalance (Review) .  Exp Ther Med . 2020;20(4):3483-3487. doi:10.3892/etm.2020.8974

Duran S, Ergün S, Tekir Ö, Çalışkan T, Karadaş A. Anger and tolerance levels of the inmates in prison . Arch Psychiatr Nurs . 2018;32(1):66-70. doi:10.1016/j.apnu.2017.09.014

Henwood KS, Chou S, Browne KD. A systematic review and meta-analysis on the effectiveness of CBT informed anger management . Aggress Violent Behav . 2015;25:280-292. doi:10.1016/j.avb.2015.09.011

By Amy Morin, LCSW Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

Essay on Anger

Students are often asked to write an essay on Anger in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Anger

Understanding anger.

Anger is a strong feeling of annoyance or displeasure. It’s a natural, human emotion that everyone experiences. It can be caused by both external and internal events.

Effects of Anger

Anger can lead to negative outcomes like arguments, fights, or even health problems. It can also make it hard for people to think clearly or make good decisions.

Managing Anger

It’s important to learn how to manage anger. This can involve taking deep breaths, counting to ten, or walking away from a situation. It’s okay to feel anger, but it’s important to express it in a healthy way.

Also check:

250 Words Essay on Anger

Anger, a primitive emotional response, is often a reaction to perceived threats or injustices. It’s an emotion that can range from mild irritation to intense fury and wrath. While often viewed negatively, anger can serve crucial functions, such as alerting us to harmful situations or motivating us to take action.

The Manifestations of Anger

Anger manifests in various ways, both physically and psychologically. Physically, it can increase heart rate, blood pressure, and adrenaline levels. Psychologically, it can trigger feelings of frustration, annoyance, and resentment. It’s important to note that anger is often a secondary emotion, arising in response to primary emotions like fear, hurt, or shame.

The Duality of Anger

Anger, despite its negative connotations, can be both destructive and constructive. Uncontrolled anger can lead to mental and physical health problems, damage relationships, and lead to aggressive or violent behavior. On the other hand, controlled anger can act as a catalyst for positive change, stimulating problem-solving and conflict resolution.

Effective anger management is critical for mental and emotional well-being. Techniques such as mindfulness, cognitive restructuring, and assertive communication can help individuals express anger in a healthy and productive manner. Recognizing the triggers and signs of anger, and learning to respond rather than react, can transform anger from a destructive force into a constructive tool.

In conclusion, understanding, expressing, and managing anger is a vital aspect of emotional intelligence. It is not about eliminating anger, but about harnessing its energy for positive change and personal growth.

500 Words Essay on Anger

Introduction.

Anger is an integral part of the human emotional spectrum, often characterized by feelings of discontent, hostility, or violent tendencies. It is a natural response to perceived threats or harm, serving as a protective mechanism that triggers the body’s ‘fight or flight’ response. However, when unchecked, anger can lead to detrimental effects on an individual’s physical health, mental wellness, and social relationships.

The Psychology of Anger

Physiological impact of anger.

The physiological response to anger is often immediate and intense. The body releases stress hormones like adrenaline and cortisol, accelerating heart rate, blood pressure, and energy levels. Over time, chronic anger can lead to significant health issues, including heart disease, stroke, and weakened immune system. It also exacerbates mental health conditions such as depression, anxiety, and insomnia.

Societal Implications of Anger

On a societal level, anger can lead to aggressive behavior, violence, and conflicts, affecting interpersonal relationships and social harmony. It can also lead to self-destructive behaviors, such as substance abuse or reckless actions. However, anger is not entirely negative; when channeled constructively, it can drive social change, fuel motivation, and promote assertiveness.

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ANGER; ITS IMPACT ON HUMAN BODY

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A systematic review of neural, cognitive, and clinical studies of anger and aggression

Yuliya richard.

1 Blue Horizon Counseling Services, Sydney, Australia

2 Arabian Gulf University, Manama, Bahrain

3 Universite Med 5th, Rabat, Morocco

Dorota Frydecka

4 Department of Psychiatry, Wroclaw Medical University, Pasteur Street 10, 50-367 Wroclaw, Poland

Mohamed S. Hamid

5 College of Education, Ain Shams University, Cairo, Egypt

Ahmed A. Moustafa

6 Department of Human Anatomy and Physiology, the Faculty of Health Sciences, University of Johannesburg, Johannesburg, 2193 South Africa

7 School of Psychology, Faculty of Society and Design, Bond University, Gold Coast, QLD Australia

Associated Data

No data is collected in this systematic review.

Anger and aggression have large impact on people’s safety and the society at large. In order to provide an intervention to minimise aggressive behaviours, it is important to understand the neural and cognitive aspects of anger and aggression. In this systematic review, we investigate the cognitive and neural aspects of anger-related processes, including anger-related behaviours and anger reduction. Using this information, we then review prior existing methods on the treatment of anger-related disorders as well as anger management, including mindfulness and cognitive behavioural therapy. At the cognitive level, our review that anger is associated with excessive attention to anger-related stimuli and impulsivity. At the neural level, anger is associated with abnormal functioning of the amygdala and ventromedial prefrontal cortex. In conclusion s, based on cognitive and neural studies, we here argue that mindfulness based cognitive behavioural therapy may be better at reducing anger and aggression than other behavioural treatments, such as cognitive behavioural therapy or mindfulness alone. We provide key information on future research work and best ways to manage anger and reduce aggression. Importantly, future research should investigate how anger related behaviours is acquired and how stress impacts the development of anger.

Introduction

There are at least two views of emotions. First, emotions are perceived as discrete concepts (Ekman, 2016 ), comprised of six categories: anger, disgust, fear, happiness, sadness, and surprise. The discrete view of emotions has dominated psychology research for several decades, although there are arguments against it (Cowen et al., 2019 ). Cowen et al. ( 2019 ) argue that emotions are more complex than the basic six emotional categories. They argue that humans can experience a mix of these emotions, and also feelings that do not fall into these six categories. Further, another view is the social constructionist view, which considers emotions as products of brain processes in interaction with different social realities (Barrett, 2006 ). The latter view is more suited to better explain the complexities of emotional processes (including anger), and aligns well the high dimensional view of emotions by Cowen et al. ( 2019 ).

According to Blair ( 2012 ), anger occurs in different scenarios, including exposure to extreme heat, not receiving an expected reward, being treated unfairly, or actions by others that impact one’s goals or plans. Along these lines, anger feelings can occur when one’s goal is blocked (Berkowitz, 1993 ). For example, using simulated driving experiments, drivers may show anger feelings when they are forced to slow down (Stephens & Groeger, 2009 ). Another study found that sleep deprivation was related to the development of anger (Saghir et al., 2018 ). One study reported that anger and aggression can occur due to social rejection, frustration, provocation, and social stress (Lickley & Sebastian, 2018 ). Furthermore, state anger was shown to be associated with feelings of revenge (DiGiuseppe & Froh, 2002 ). Several studies have also shown that anger occurs due to social isolation and restrictions during the COVID-19 pandemic (Abadi et al., 2021 ; Aki et al., 2020 ; Smith et al., 2021 ).

Anger is important to investigate as it is an approach-, rather than avoidance- related response (Carver & Harmon-Jones, 2009 ). Anger is in contrast to other negative emotional feelings, such as depression or sadness, as the latter do not often lead to approach behaviours (Zhan et al., 2018 ). This has been experimentally corroborated using reaction time tasks of moving forward or backward in response to neutral or anger-related words (Mayan & Meiran, 2011 ). In this study, presenting participants with anger-related stimuli has led to moving forward more than when presenting them with neutral stimuli. This can possibly explain why anger can sometimes lead to aggressive behaviours.

Although important, anger-related disorders only appear in DSM, as symptoms of clinical disorders, such as oppositional defiant disorder and intermittent explosive disorder (APA, 2013 ). Many patient populations show problems with anger management (Lievaart et al., 2016 ), including borderline personality disorder (Critchfield et al., 2004 ). Several studies have found that anger is related to alcohol and drug abuse. One study found cannabis use disorder is associated with inability to control anger among Iraq and Afghanistan veterans (Dillon et al., 2021 ). Other studies also found that state and trait anger are risk factors for substance use and abuse (Baharvand & Malekshahi, 2019 ). Alcohol use disorders were found to be related to both state and trait anger (Sharma et al., 2017 ). The impact of alcohol on anger could be related to the activation of GABA receptors, and thus inhibiting the prefrontal cortex (Abernathy et al., 2010 ; Tu et al., 2007 ). As we discuss below, the prefrontal cortex plays a key role in anger control and a damage to this area may then increase anger-related behaviours.

The current paper also deals with few challenges in the literature, including the following: (a) what is the relationship between anger and aggression, (b) which cognitive processes are associated with anger and aggression, (c) what are the neural substrates of anger and aggressive behaviour, and (d) what are best interventions or counselling techniques for minimizing anger and aggression. Importantly, unlike prior work, here, we aim to link successful intervention to cognitive and neural substrates of anger and aggression.

Anger can often lead to aggression, which has negative impacts on the individual and society. While anger is an emotional feeling, aggression/violence is a behaviour that can occur mostly due to anger-related feelings. It is important to note that there are many differences between state and trait anger (for discussion, see Spielberger, 1988 ). According to Spielberger ( 1988 ), unlike trait anger, state anger is a transient subjective emotional feeling of intense fury and rage. We suggest that state anger is most likely initiated more by very extreme external factors, while individuals with high trait anger may show anger-related behaviours (e.g., violence, aggression, among others) in response to minor hostility, such as provocation or insult (Deffenbacher, 1992 ; Smith et al., 2004 ). While it is perceived as maladaptive, it has been argued that anger has a very important evolutionary value for personality building and growth (Williams, 2017 ). While it is often assumed that anger feelings will lead to aggressive behaviours (Cheriji et al., 2012 ), this is not always the case. This assumption is based on findings that anger feelings are very strong, making aggression a likely outcome. However, some anger management techniques were found to reduce anger but not aggression (Chambers et al., 2009 ), suggesting that anger and aggression are not always interrelated. Further, it is not clear if anger leads to either reactive (i.e., impulsive) or proactive (i.e., planned) aggression (Lickley & Sebastian, 2018 ). Unlike proactive aggression, impulsive aggression has been reported in many patient populations, such as schizophrenia and PTSD (Arseneault et al., 2000 ; Comai et al., 2012a , b ; Hoptman, 2015 ).

Anger is important to treat, as anger control deficits have negative consequences. A lack of anger control was found to negatively impact mental health (Prabhu et al., 2014 ) and lead to poor and maladaptive decisions (Meissner et al., 2021 ). For example, Masood et al. ( 2019 ) suggested that anger could be a factor underlying suicide ideation. Further, anger and suicide are were found to be common and related in younger than older adults (Khan & Hyder, 2006 ). Many individuals arrested for domestic violence incidents often undergo anger management training (Lee & DiGiuseppe, 2018 ), as anger is the likely culprit of violence-related behaviours. Further, anger can impact relationships and lead to domestic violence (Baron et al., 2007 ). See Fig.  1 for a description of negative consequences of anger.

A description of cognitive processes underlying anger as well as consequents of anger

Importantly, the goal of this article is to investigate the cognitive and neural substrates of anger and aggression, and then use this information to investigate best treatment for anger and aggression. It is hoped that effective treatments for anger should be able to ameliorate anger-related cognitive and neural dysfunction.

In this systematic review, we have searched the following databases: Google Scholar, ProQuest, Pubmed, and PsychInfo. We have used a combination of two keywords in our searches. The first key word was anger, anger management, anger control, anger prevention, aggression, and anger-related processes. The second keyword was neural, brain, cognition, clinical, depression, schizophrenia, bipolar disorder, psychiatric (as well as variations of these words, such as bipolar). In addition, the search was limited to studies that used human participants and were published in English. Further, we have examined each paper carefully to make sure the goal of the study is examining anger and its relation to cognition, the brain, and clinical disorders. Studies that did not specifically measure anger were excluded. After removing duplicates and unrelated articles, here, we discuss 46 articles. Importantly, in discussion, we explain the relationship among all of these processes, such as the relationship between cognitive underpinnings of anger and its treatment. Please, see our search strategy in Fig.  2 .

Search strategy used in our systematic review

This study is designed in order to link successful interventions and counselling techniques for anger-related behaviours and aggression to existing cognitive and neural dysfunction. Accordingly, key words used in the systematic review were selected to first explain cognitive and neural abnormalities related to anger and aggression. Following that, key words related to intervention or counselling for anger and aggression are selected. After finding all related papers, we have divided our search findings into three related themes: cognitive correlates of anger, neural substrates of anger, and the treatment of anger. Below, we discuss each in detail, respectively.

Cognitive Correlates of Anger: Focus on Attention and Impulsivity

Several studies have investigated cognitive processes underlying state and trait anger as well as aggression (Simmons et al., 2022 ; Wilkowski & Robinson, 2008 , 2010 ). To our knowledge, at least, three studies found that anger is related to frontal-based cognitive processes, such as attention, cognitive control (Rueda et al., 2004 ; Zelazo & Cunningham, 2007 ) and emotional dysregulation (Koole & Tschacher, 2016 ; Szasz et al., 2011 ).

Studies have shown that anger is related to paying excessive attention to anger-related stimuli. For example, individuals high in trait anger pay more attention to anger- and hostile-related stimuli than individuals low in trait anger (Alia-Klein et al., 2018 ; Gable, et al., 2015a , 2015b ). Some studies also have found that compared to individuals low in high trait anger, individuals high in trait anger tend to pay more attention to anger- and hostile-related stimuli in the environment (Wilkowski & Robinson, 2008 ). Using an emotional Stroop task that include anger-related stimuli, it was found that individuals who are high on trait anger show difficulty disengaging from anger-related stimuli (Eckhardt & Cohen, 1997 ; Putman et al., 2004 ; Smith & Waterman, 2005 ; van Honk et al., 2001 ). Using the visual search task, it was also found that individuals who are high on trait anger pay a lot more attention to anger-related than neutral stimuli (P. Smith & Waterman, 2003 ). Along these lines, it has been reported that trait anger impacts the functioning of brain regions responsible for attentional processes (Alia-Klein et al., 2018 ).

In addition to attention, several studies found that impulsivity is a key factor underlying the occurrence of anger-related processes. For example, Masood et al. ( 2019 ) investigated differences in impulsivity and anger in two groups of Pakistani students: suicide ideators and non-ideators. They found anger and impulsivity were higher than in suicide ideators than in suicide non-ideators (for similar results also see Daniel et al., 2009 ). Similar results on the association between impulsivity, anger, and suicide were reported in different Eastern and Western countries (Ammerman et al., 2015 ; McGirr et al., 2008 ; Wang et al., 2014 ). The anger-based Go/NoGo task was also used to measure impulsivity in relation to anger. In this task, participants were required to either respond (Go trials) or not to respond (NoGo trials) for different both neutral and anger-related stimuli. It was also found that trait anger is related to impulsivity in anger-based Go/NoGo task (Lievaart et al., 2018 ). See Fig.  1 for a description of cognitive processes underlying anger-related processes. In sum, most prior studies found that anger and aggression are related to paying attention to anger-related stimuli in the environment as well as impulsive behaviours.

Neural Substrates of Anger

There are several brain areas that play a role in anger-related processes, including the amygdala and several frontal cortical areas. While there are other brain regions implicated in anger such as the hypothalamus (Gouveia et al., 2019 ) and the periaqueductal grey region (Blair, 2016 ; Gouveia et al., 2019 ), in this section, we will focus on brain regions related to understanding higher-level processes of anger and its treatment: the amygdala and prefrontal cortex.

Several studies show that the amygdala plays a role in anger processing (Alia-Klein et al., 2009 , 2020 ; Blair, 2012 ; Carlson et al., 2010 ). For example, it has been shown that amygdala activation increases in response to the presentation of angry stimuli (Derntl et al., 2009 ). In patients with social phobia, the amygdala showed higher activation in response to fear stimuli (Stein et al., 2002 ). Amygdala lesion was found to impair ability to perceive fear and anger (Scott et al., 1997 ). It is argued that an increase in testosterone levels impacts amygdala activity, leading to anger induction (Batrinos, 2012 ). Importantly, the amygdala includes several subregions that belong to different functional systems (Moustafa et al., 2013 ; Swanson & Petrovich, 1998 ). One area of the amygdala is the medial and central nucleus of the amygdala, which plays a role in expression of emotions. Another area is the basolateral nuclei of the amygdala, which was found to play a role in emotional learning and threat detection (Silva et al., 2016 ). One study found that the medial amygdala plays a role in rivalry aggression while the central amygdala plays a role in predatory aggression (Haller, 2018 ). Another study reported that the central amygdala plays a role in maternal aggression (Bosch & Neumann, 2010 ). Interestingly, unlike the central nucleus, one study has reported that the basolateral amygdala plays a role in reactive aggression (Buades-Rotger et al., 2019 ). In sum, these studies show that the amygdala plays a key role in processing and encoding anger and aggression.

In addition to the amygdala, several frontal cortical areas play a role in anger-related processes. For example, it has been reported that the ventromedial prefrontal cortex (vmPFC) plays a key role in controlling anger (Alia-Klein et al., 2009 ; Klimecki et al., 2018 ) as well aggressive behaviours (Gilam et al., 2018 ; Yang et al., 2017 ). In one study, it was found that higher ventromedial prefrontal cortex activity is associated with experiencing less anger in the Ultimatum game (Gilam et al., 2015 ), suggesting that this brain area inhibit anger-related behaviours. In another study, it was found that the left anterior middle frontal gyrus (which is connected to the ventromedial prefrontal cortex) plays a role in anger control and reduction (Eshel et al., 2021 ). These findings are in agreement with studies showing frontal lesion or injury can lead to increased anger and aggression (Cristofori et al., 2016 ; Grafman et al., 1996 ; Seguin, 2009 ). In sum, prior studies show that the ventromedial prefrontal cortex plays a key role in anger control and reduction.

In addition to the ventromedial cortex and dorsal prefrontal cortex, other cortical regions, including the anterior cingulate and insula were found to play a role in anger and aggression, including reactive aggression (Denson et al., 2009 ; Kramer et al., 2007 ). An increase of activation in the anterior cingulate cortex and insula were reported in anger-inducing situations (Damasio et al., 2000 ).

It is important to note that these brain regions do not work in isolation, as the amygdala and other cortical areas discussed above are heavily interconnected. For example, it is known for several decades that frontal cortical areas, including ventromedial prefrontal cortex, insula, anterior cingulate, and dorsal prefrontal regions are connected via bidirectional pathways (Morawetz et al., 2016 ). Further, while the amygdala and ventromedial prefrontal cortex play a role in anger encoding and inhibition, they both projects to dorsal prefrontal regions responsible for the initiation of anger-related behaviours. This is supported by studies showing that the frontal cortex seems be the locus of anger-related behaviours, that is, anger expression (Blair, 2012 ). One study found that reactive aggression and anger is associated with a decreased connectivity between the amygdala and medial prefrontal cortex (Siep et al., 2019 ). Furthermore, most frontal cortical regions send projections to different subregions in the amygdala, including via the intercalated cells to the central nucleus as well as to the basolateral amygdala (Alexandra Kredlow et al., 2021 ; Ganella et al., 2017 ; Gold et al., 2016 ; Pare & Smith, 1993 ). However, it is not known how the interconnections among these cortical and subcortical structures mediate anger-related behaviours. Figure  3 shows a simplified neural network underlying anger encoding, expression, and reduction.

Neural underpinnings of anger, showing dual pathways of anger induction and control. While the amygdala plays a role in anger induction, the ventromedial prefrontal cortex and associated areas play a role in anger control. Green lines represent induction while red lines represent inhibition of anger responses. See text for discussion

Treatment of Anger and Aggression

There are different kinds of treatments for the treatment of anger and aggression. Cognitively oriented psychotherapies have been shown to be successful in reducing an individual’s tendency toward anger and reactive aggression (Beck & Fernandez, 1998 ; Deffenbacher et al., 2000 ). Anger management was found to decrease aggression (Valizadeh et al., 2010 ) as well as increase self-esteem (Bradbury & Clarke, 2007 ).

However, the most commonly used treatment for anger are cognitive behavioural therapy and mindfulness (see for example, Onwubiko, 2022 ). For a recent review on the use of cognitive behavioral therapy and mindfulness for the treatment of anger and aggression, see Didden et al. ( 2019 ). However, the Didden et al. ( 2019 ) review study did not compare which treatment, cognitive behavioural therapy or mindfulness, is more effective at treating anger and aggression.

Several studies have used cognitive behavioural therapy for the treatment of anger and aggression (Haustein et al., 2021 ; Lee & DiGiuseppe, 2018 ; Sukhodolsky et al., 2016 ). It has been found that cognitive behavioural therapy can effectively manage and reduce anger-related feelings and behaviours (Henwood et al., 2015 ). Cognitive behavioural therapies tend to modify erroneous beliefs (Meyerhoff & Rohan, 2016 ; Pittig et al., 2019 ). In terms of anger, some of the wrong beliefs include “I am a better driver than other drivers” (which can lead to anger feelings when a driver makes a minor mistake) or “I am a better partner than my wife” (which leads to anger feelings when a partner does minor mistakes). Further, several studies have reported that cognitive behavioural therapy is effective for the treatment aggression in patients with intellectual disabilities (Allan et al., 2001 ; Didden et al., 2016 ; Howells et al., 2000 ; Lindsay et al., 2003 ; Taylor & Novaco, 2013 ). Didden et al. ( 2016 ) argued cognitive behavioural therapy has some limitations (e.g., ineffective in some individuals as well as relapse) which need to be augmented with other treatment to address mental health problems in individuals who present with aggression problems.

In addition to cognitive behavioural therapy, mindfulness-based therapy is commonly used to treat anger and aggression. Mindfulness was found to be negatively related to anger and aggressive behaviour among drivers (Borders et al., 2010 ; Stephens et al., 2018 ). Mindfulness training is successful at reducing anger (Amutio et al., 2014 ; Fix & Fix, 2013 ; Heppner et al., 2008 ; Wright et al., 2009 ). Mindfulness helps to increase awareness to the current situation in order to assess it and act in a more appropriate way. Mindfulness training techniques were also found to decrease amygdala activity (Murakami et al., 2015 ), explaining perhaps how mindfulness is effective at treating anger. Mindfulness training includes training clients to disengage their attention from anger-related triggers (Didden et al., 2019 ). Several other studies have shown that mindfulness training successfully reduced aggression in individuals with intellectual disabilities (Singh et al., 2013 ), although it is not clear if these findings are generalizable to other populations.

Importantly, several studies have tested whether mindfulness based cognitive behavioural therapy is effective at treating anger and aggression (see for example, Kelly, 2007 ; Sohn et al., 2018 ). One study found that mindfulness based cognitive behavioural therapy is more effective at reducing anger in male taxi drivers than cognitive behavioural therapy (Kazemeini et al., 2013 ). Along these lines, it has been reported that mindfulness based cognitive behavioural therapy can effectively decrease impulsive behaviours and increase emotional regulation, thus managing anger and aggression (Clark, 2020 ). In a recent study conducted in Iran, it was found that mindfulness based cognitive behavioural therapy effectively improved anger control in males (Badpa et al., 2019 ). Mindfulness based cognitive behavioural therapy was also found to reduce driving anger (Diebold, 2003 ).

In this review, we discussed the cognitive correlates of anger, neural substrates of anger, anger-related disorders, and the treatment of anger and its related disorders. In terms of cognitive underpinnings of anger, we found that impulsivity and impaired attention are related to anger processes.

Importantly, we found that like anxiety and drug seeking processes, there are different neural substrates for anger induction and anger control. The role of the ventromedial prefrontal cortex in anger control is similar to its role in reducing drug-seeking behaviours (Ebrahimi et al., 2019 ; Ghazizadeh et al., 2012 ; Konova et al., 2019 ; Peters et al., 2013 ; Radell et al., 2020 ; Sheynin et al., 2016 ) and anxiety (Hennings et al., 2020 ; Kalisch et al., 2006 ; Moustafa et al., 2013 ; Quirk et al., 2000 ; Radell et al., 2017 ; Scharfenort & Lonsdorf, 2016 ; Sierra-Mercado et al., 2010 ). These studies suggest that the ventromedial prefrontal cortex is very likely a control/inhibition mechanism for different behaviours, including drug seeking, anxiety, and anger This view is supported by recent studies on the role of vmPFC in anger and anxiety (Suzuki & Tanaka, 2021 ) and also on the close connection between anxiety and anger (Carre et al., 2012 ).

In short, the brain has likely evolved a mechanism that include regions for anger expression and different regions for anger reduction. This is most likely similar to other processes, such as the direct and indirect pathways in the basal ganglia that initiate and inhibit movement (Frank et al., 2007 ; Mandali et al., 2015 ; Moustafa et al., 2016 ), brain stimuli nuclei that control sleep (Hassani, Lee, & Jones), prefrontal-hippocampal circuit that control memory retrieval and submission (Benoit & Anderson, 2012 ), and amygdala regions that regulate fear initiation and expression (Strobel et al., 2015 ). For discussion on this topic, see Moustafa ( 2015 ).

Based on studies discussed above showing that anxiety and anger share some similarities, it is suggested that similar treatment strategies can be used for the treatment of both disorders (Brondolo et al., 1997 ). For example, cue exposure therapy has been extensively used for the treatment for anxiety (Suveg et al., 2018 ; Tay et al., 2019 ). Accordingly, Brondolo et al. ( 1997 ) suggested that cue exposure therapy can be used for the treatment of anger-related disorders. They suggested that like anxiety, anger can be triggered by some stimuli in the environment, and cue exposure therapy can teach patients with anger-related disorders to reduce their anger behaviours in relation to these triggers. Cue exposure therapy is an established treatment for anxiety disorders (Bahi & Dreyer, 2020 ; Javanbakht, 2018 ; Loucks et al., 2019 ; Nonkes et al., 2012 ; Stenmark et al., 2013 ). Other studies have also shown that cue exposure therapy can effectively decrease anger feelings (Stapleton et al., 2006 ).

Importantly, our review shows that mindfulness based cognitive behavioural therapy is more effective at treating anger and aggression than other behavioural treatments. This is possibly due to mindfulness based cognitive behavioural therapy ameliorates cognitive and neural abnormalities related to anger. For example, several studies found that mindfulness can increase attention and decrease impulsivity (Franco et al., 2016 ; Korponay et al., 2019 ; Liu et al., 2021 ; Wimmer et al., 2020 ) and also ameliorate ventromedial prefrontal cortex function (Kirk et al., 2014 ). Similarly, cognitive behavioural therapy was found to increase activity of cortical and subcortical structures impacted by anger, including prefrontal cortex, insula, and anterior cingulate (Porto et al., 2009 ; Seminowicz et al., 2013 ; Straube et al., 2006 ). These findings could explain why combining both mindfulness and cognitive behavioural therapy is more effective at managing anger than each therapy alone.

Future Work

Given the similarity between anxiety, drug addiction, and anger (see above, and also see Walsh et al., 2018 ), future research should investigate environmental cues that leads to anger. Furthermore, there has been research on the acquisition of emotional responses in the domain of fear and anxiety. Along these lines, given the potential similar role for ventromedial prefrontal cortex and also amygdala in both anxiety and anger, it is possible treatments used for anxiety can successfully also manage anger. Our study has implications for counselling services in high (secondary) schools for mitigating violence and aggression (Arfasa & Weldmeskel, 2020 ). Counselling techniques should include methods to enhance anger control (by activating the ventromedial prefrontal cortex). These techniques can help improve academic and emotional performance of high school students (Arfasa & Weldmeskel, 2020 ). These points should be investigated in future studies.

Research has shown that anxiety can be acquired (Barot et al., 2009 ; Park et al., 2020 ; Rio-Alamos et al., 2015 ). However, to our knowledge, there are almost no research studies on how anger responses are acquired (or learned) in animals and humans. One exception is a study by Stephens and Groeger ( 2011 ) showing anger elicited in one situation can be carried over to subsequent similar scenarios.

Further, anger and aggression have been defined across different dimensions, such that there are state and trait anger and reactive and proactive aggression (see I ntroduction). However, it is not known how the different types of anger to relate to different types of aggression, which should be investigated in future work .

Furthermore, it is not clear why people are easier to have anger feelings when distressed (O'Grady et al., 2012 ; Onyedibe et al., 2020 ). It is possible that this is due to distress increases amygdala activity (Chen et al., 2017 ; Ressler, 2010 ), leading to anger induction. Another potential mechanism is stress causes homeostatic imbalance (Ladakis & Chouvarda, 2021 ), which can, in turn, increase anger feelings and expression (Robins & Novaco, 1999 ; Sorci et al., 2013 ; Williams, 2017 ). Further, future work should investigate mediating factors underlying the distress-anger relationship. It is possible that emotional regulation and mindfulness can help reduce anger in distress-related situations.

While it is well-documented that anger may impact decision making and lead to impulsivity, the reverse could also be correct. In other words, an individual’s decision making style may relate to their anger feelings. This can be studied in future studies by using the General Decision Making Style Questionnaire (Scott & Bruce, 1995 ). Individuals who score low in the rational decision making questions may also show more anger feelings.

Importantly, future research should also compare the existing treatments of anger and aggression including mindfulness and cognitive behavioral therapy. To our knowledge, there is only study that have compared mindfulness and cognitive behavioural therapy in the context of driving (Kazemeini et al., 2013 ). Given prior studies and the link between anger and distress, impulsivity, and emotional dysregulation, it is likely that mindfulness will be more effective at managing anger. Further, future work should investigate how both cognitive behavioural therapies and mindfulness modify erroneous beliefs related to anger, as discussed above (Meyerhoff & Rohan, 2016 ; Pittig et al., 2019 ).

Open Access funding enabled and organized by CAUL and its Member Institutions

Data Availability

Declarations.

The authors declared not having any conflict of interest.

No ethics application is needed for this systematic review.

The authors confirm that no consent was required here, as the review did not include testing participants.

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• Anger Management: 10 Tips to Tame Your Temper
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How to Determine the Cause of Your Anger

What causes anger, signs of an anger management problem, how to control anger, frequently asked questions.

Anger is an emotion that causes you to feel animosity toward someone or something, for example, when someone has wronged you. Circumstances like traffic jams and memories of a bad experience can also trigger anger.

While most people consider anger a "negative" emotion , it can also be good for you. For example, it can prompt you to find solutions to problems. On the other hand, since your heart rate, blood pressure, and hormones are affected when you experience anger, excessive anger can sometimes lead to physical health complications and mental health problems.

This article explains anger causes and triggers. It also covers anger issues and how to manage the emotion.

Astrakan Images / Getty Images

Anger is a basic human emotion that can be caused by interactions with people and by circumstances. Sometimes anger also presents as a secondary emotion. For example, when you feel hurt, rejected, or humiliated, you may also experience anger.

Anger causes include:

• Reaction to bodily distress (for example, injury, illness , or hunger )
• As a consequence of fear (for example, a response to threats or abuse )
• Frustration over the inability to fulfill a goal (for example, not meeting a deadline)
• Interpersonal conflict

Researchers believe that anger is a protective emotion that evolved in complexity to initiate and support the fight-or-flight response and attain goals.

Anger management is how you handle and express anger. People deal with anger in several ways, including:

• Suppressing
• Calming (controlling your internal responses)

The healthiest way to deal with anger is to express it constructively. That's because when anger is suppressed (or unexpressed), it can fester and result in unhealthy patterns, like passive-aggressiveness , cynicism, and hostility.

How Common Are Anger Issues?

In a national survey of 34,000 U.S. adults, the prevalence of inappropriate, intense, or poorly controlled anger was 7.8%. It was especially common among men and young adults. In addition, it was significantly associated with bipolar disorder , drug dependence , psychotic disorder , and borderline and schizotypal personality disorders .

Signs you might have anger issues include:

• You have difficulty controlling your anger.
• Your anger is brought on by small things.
• You lose your temper when you are angry.
• You hit people or throw things when you're angry.

Anger management therapy is an effective, evidence-based intervention. If you have trouble managing your anger, seek a therapist specializing in anger management.

While it is often best to express anger, it's essential to do so in an assertive but nonaggressive way. Controlling your emotions can be challenging when you experience anger, so some anger management techniques can help.

Stepping away from the situation and giving yourself space before reacting is a useful first step in managing anger. Relaxation techniques such as focused breathing , recalling soothing imagery, and progressive muscle relaxation are all calming techniques that can help you center yourself before you express your anger.

Moving your body can help too. For example, a walk or a run may help you burn off energy and help you think through your anger before you act.

Looking Inward

Sometimes people tend to get angry about the same thing repeatedly. Ask yourself if you're dwelling on something and whether it's productive or worthwhile. If this is difficult to identify on your own, psychotherapy may be helpful.

Changing Your Thinking Patterns

When you're angry, you can get stuck in a loop of distorted or negative thoughts . Replace those thoughts with something more positive or realistic. For example, instead of "This is the end of the world," think, "This is irritating, but I can get through it." In addition, eliminate absolute statements, like "always" or "never."

Identifying Triggers

Everyone has certain things that tend to cause an anger response. If you don't know what triggers your anger, pay attention for a little while and see if you notice a pattern. Therapy may also help you identify these patterns.

Sometimes simple approaches can help with this. For example, if you get angry when your workday is interrupted, you could try shutting your office door. If your anger surfaces every time a particular news topic comes up, maybe you want to take a break from the news for a while.

Anger is a normal, healthy human emotion. However, sometimes people have trouble managing their anger, which can interfere with their work, relationships, and life. Often, the best way to manage anger is to express it healthily without hurting others. Behavior modifications and calming techniques often help people manage their anger; however, some people require professional help.

A Word From Verywell

It can feel scary to experience explosive, uncontrolled anger. But take heart: Anger management and other psychotherapy approaches have a long track record of helping people. If you notice your anger bubbling over, use some strategies for managing your anger, and if you need support, reach out to a therapist specializing in anger management.

Anger Issues vs. Abuse

While violent behavior is associated with inappropriately managed anger, abuse and domestic violence are separate issues requiring different kinds of interventions.

If you or a loved one is experiencing or has experienced domestic violence, contact the  National Domestic Violence Hotline  at  1-800-799-7233  for confidential assistance from trained advocates.

Brain systems that mediate reactive aggression (aggressive behavior in response to a threat) are involved in anger. These include the amygdala , hypothalamus , and periaqueductal gray.

Anger management therapy won't improve anger issues for everyone. However, research indicates that it does resolve it for most people. According to the American Psychological Association, 75% of people who received anger management treatment improved.

Many experiences can trigger anger. Interpersonal conflicts and frustrating or unjust situations are common causes. Anger is a response that prompts the fight-or-flight response and pushes you to attain goals.

American Psychological Association. Anger .

American Psychological Association. Control anger before it controls you .

Williams R. Anger as a basic emotion and its role in personality building and pathological growth: The neuroscientific, developmental and clinical perspectives .  Front Psychol . 2017;8:1950. Published 2017 Nov 7. doi:10.3389/fpsyg.2017.01950

Okuda M, Picazo J, Olfson M, et al. Prevalence and correlates of anger in the community: results from a national survey .  CNS Spectr . 2015;20(2):130-139. doi:10.1017/S1092852914000182

American Psychological Association. Understanding anger: How psychologists help with anger problems .

By Kathi Valeii Valeii is a Michigan-based freelance writer with a bachelor's degree in communication from Purdue Global.

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• < Types of mental health problems
• About anger

Explains anger, some possible causes and how it can make you feel and act. There's practical suggestions for what you can do and where you can go for support. This includes advice for friends and family.

Read this page in Welsh (Cymraeg)

• How anger can feel
• Causes of anger
• Managing anger
• Long-term coping
• Treatment and support
• For friends and family
• Useful contacts

What is anger?

We all feel angry at times – it's part of being human. Anger is a normal, healthy emotion.

There are many different reasons why we might feel angry. We may feel anger at having been treated badly or unfairly by others. Our anger may be a reaction to difficult experiences in our daily life, our past, or in the world around us. Or it may be a way to cope with other emotions. For example, we may feel anger alongside feeling attacked, powerless, embarrassed or scared. Our page on causes of anger has more information.

We may not know why we feel angry and that's okay too. We don't always need to justify or explain why we feel a certain way.

Sometimes anger can be a helpful emotion. But sometimes it can be difficult to manage and make our lives harder.

Learning how to recognise, express and manage anger can make a big difference to our mental health. Our page on managing your anger has some tips on how to deal with anger.

Under 18? Read our tips on anger for young people

How can anger be helpful? 

Feeling angry can sometimes be useful. For example, feeling angry about something can:

• Help us identify problems
• Help protect us from things that are hurting us
• Help us feel more energised or focused on a task
• Motivate us to push for changes in the world or to help others who are being treated badly
• Help us to challenge and stand against injustice or discrimination
• Help us stay safe and defend ourselves in dangerous situations by giving us a burst of energy as part of our body's natural response to threats

Anger is something I had always been discouraged from feeling. But a degree of protective anger can be really healthy and healing.

How can anger be unhelpful?

Anger can be a difficult emotion to cope with. And we all have times where we may struggle with anger. Sometimes, anger can:

• Distract us from what we need to do
• Make us say or do things we regret
• Make it harder for us to express ourselves clearly or calmly
• Lead to arguments or conflict with others
• Make us feel guilty and ashamed
• Stop us from recognising or dealing with other emotions
• Make it harder for us to take care of ourselves
• Impact our self-esteem
• Have an effect on our bodies, for example, impacting our sleep
• Lead to people making judgements about us

When is anger a problem?

We can all struggle to manage our anger at times. But signs that it may be becoming a problem for you include:

• You feel like you can't control your anger, or that it controls your life
• You express your anger through unhelpful or destructive behaviour, such as violence or self-harm
• You're worried your behaviour may become abusive
• Your anger is having a negative effect on your relationships, work, studies or hobbies
• Your anger is often hurting, frightening or upsetting the people around you
• You feel unable to get on with your daily life because of your anger
• You find yourself thinking about your anger all the time
• You're often doing or saying things that you regret afterwards
• Your anger is having a negative impact on your overall mental and physical health
• Anger is becoming your go-to emotion, blocking out your ability to feel other emotions
• Your anger regularly makes you feel worse about yourself or your life
• You can't remember things you do or say when you're angry
• You're using alcohol or drugs to cope with your anger

I internalise anger and punish myself by self-harm.

We can't make our anger go away. But if you feel that your anger is becoming a problem for you, there are ways that you can try to manage it. It's important to seek treatment and support, especially if you're worried your anger may put you or others at risk.

My brain goes blank and I absent-mindedly release my anger through physical violence towards myself or objects around me. I don't realise how destructive I've been until immediately afterwards.

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Anger management: 10 tips to tame your temper

Keeping your temper in check can be challenging. Use simple anger management tips — from taking a timeout to using "I" statements — to stay in control.

Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child refuses to cooperate? Anger is a common and even healthy emotion. But it's important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships.

Ready to get your anger under control? Start by considering these 10 anger management tips.

1. Think before you speak

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same.

2. Once you're calm, express your concerns

As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

3. Get some exercise

Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.

4. Take a timeout

Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.

5. Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room make you upset? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening. Or agree to eat on your own a few times a week. Also, understand that some things are simply out of your control. Try to be realistic about what you can and cannot change. Remind yourself that anger won't fix anything and might only make it worse.

6. Stick with 'I' statements

Criticizing or placing blame might only increase tension. Instead, use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes" instead of "You never do any housework."

7. Don't hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. Forgiving someone who angered you might help you both learn from the situation and strengthen your relationship.

8. Use humor to release tension

Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.

9. Practice relaxation skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

10. Know when to seek help

Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

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• Kassinove H, et al. Happiness. In: The Practitioner's Guide to Anger Management: Customizable Interventions, Treatments, and Tools for Clients With Problem Anger. Kindle edition. New Harbinger Publications; 2019. Accessed March 11, 2022.
• Understanding anger: How psychologists help with anger problems. American Psychological Association. https://www.apa.org/topics/anger/understanding. Accessed March 11, 2022.
• Controlling anger before it controls you. American Psychological Association. https://www.apa.org/topics/anger/control. Accessed March 11, 2022.
• Tips for survivors: Coping with anger after a disaster or other traumatic event. Substance Abuse and Mental Health Services Administration. https://store.samhsa.gov/product/tips-survivors-coping-anger-after-disaster-or-other-traumatic-event/pep19-01-01-002. Accessed March 11, 2022.
• Caring for your mental health. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health. Accessed March 11, 2022.
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By Phil Barker

September 2003

What Is Anger?

Everyone has been angry and knows what anger is. Anger can vary widely (from mild irritation to intense fury) and can be sparked by a variety of things (specific people, events, memories, or personal problems). Anger is a natural and potentially productive emotion. However, anger can get out of control and become destructive and problematic.[1]

So why do we get angry? People get angry when their expectations are not met -- whether those expectations are about the future, about themselves, or about others. When our expectations are unmet, we revert to illusions of control, "unrealistically expecting all people to behave and all situations to turn out as we think they should."[2] Anger over these unmet expectations often leads us to blame others and shift aggression towards them.

Gary Ginter, a psychologist who specializes in anger management explains that there are several sources of anger: physiological, cognitive, and behavioral.[3] Physiological anger is natural anger. In certain threatening situations, for instance when we are attacked physically, our bodies respond by making us physically angry. Cognitive sources of anger are based on how we perceive things. These perceptions may be accurate...a situation may, indeed, be threatening, or they may not be. Sometimes we will perceive a threat, even though the external situation is not actually as dangerous as we think it is. In other words, there may be no real reason for anger, but our personal biases and emotions take over, leading to aggression. Finally, behavioral sources of anger come from the environment we create for ourselves. Chronically angry people create an atmosphere in which others are aggressive in return, creating a cycle of anger.

Expressing Anger

Anger is a natural response to certain threats. As a result, aggression is sometimes the appropriate response to anger, as it allows us to defend ourselves. Therefore, a certain amount of anger is necessary. In addition, anger can be useful in expressing how we feel to others. However, we cannot get angry with everyone and everything we encounter. As a result, we must learn to express our anger appropriately.[4]

There are three main approaches to expressing anger -- expression, suppression, and calming. Expression involves conveying your feelings in an assertive, but not aggressive, manner. This is the best way to handle your anger. However, you must make sure that you are respectful of others and are not being overly demanding or pushy, as this will likely only produce aggression in return.

Anger can also be repressed and redirected. Essentially, you want to stop thinking about the source of your anger and focus on something else that can be approached constructively. However, you must be careful when repressing angry feelings. Repressing anger with no constructive outlet can be dangerous and damaging, both physically and mentally. On the other hand, the old idea that you should simply "vent" or "let it all out" is discouraged by conflict experts, who claim that doing so is actually counterproductive, "an exercise in rehearsing the very attributions that arouse anger in the first place."[5]

Finally, one can respond to anger by focusing on calming down -- controlling your external and internal responses (heart rate, blood pressure, etc.) to anger. Take deep breaths and relax. Several of these techniques are covered later in this article.

Social Rage[6]

The same issues that can arouse anger in individuals can also arouse anger in large groups. This concept of social rage, or social anger, is an important one for understanding conflict. Social rage is similar to personal rage, but it is generated by social issues and expressed by social groups. Examples of social rage are abundant: anger at immigrants over unemployment, hate crimes, homophobia, etc. Many of the factors at play in personal rage are also important in social rage, including humiliation and a sense of violation of expectations.

When Is Anger Good?

Anger can serve very positive functions when expressed properly. Studies continue to show that anger can have beneficial effects on individuals' health, their relationships and their work. Socially, very positive changes can come from anger -- for instance, the civil rights movement of the 1960s or the women's suffrage movement in the early 20 th century. On an individual level, scientists have shown angry episodes actually strengthen personal relationships more than half of the time.

Social scientists agree that anger can be beneficial when it is expressed constructively. One way to ensure this is through the use of feedback loops. Constructive anger expression involves both parties, not just the angry person. Ideally, the angry person expresses his or her anger and the target has a chance to respond. Oftentimes, simple expression helps to ease the situation, particularly if the anger is justified. Remember that this is not simply an opportunity for someone to "vent." It must be approached with the attitude of solving a problem.

Dealing with Anger/Anger Management

As discussed, anger is not necessarily bad. Anger becomes problematic when it is expressed in improper or damaging ways. However, there are many things that can be done to help promote the constructive use of angry feelings.

What Individuals Can Do:

The first step in dealing with anger is to become aware of it. Learn how anger affects you, how you deal with it, and what triggers it in you. There are many ways to handle anger once you learn to recognize it and catch it early on. The American Psychological Association suggests the following:[7]

Relaxation -- As simple as it sounds, basic relaxation exercises can be powerful tools in overcoming one's anger. Among these simple techniques are deep breathing; slowly repeating a relaxing phrase, such as "relax" or "take it easy"; using peaceful imagery to imagine a relaxing situation; and relaxing exercise, like yoga or tai-chi.

Cognitive Restructuring -- Cognitive restructuring is basically changing the way you think about things. This involves thinking more positively about a situation; avoiding terms like "always" and "never," which can be used to justify your anger; using logic on yourself to prevent irrational behavior; and learning to change your approach -- requesting rather than demanding, for example.

Problem Solving -- Not all anger is inappropriate. When there is a very real root to your anger, approaching the situation from the perspective of a problem solver can help to diffuse your strong feelings. Make a plan for how you can fix the situation and approach it with good intentions.

Better Communication -- Angry people tend to jump to conclusions and overreact. By slowing down and thinking about what you say, this problem can be avoided. Also, make sure you understand what other people are saying before responding to them. Listen to the reasons for others' anger and try not to be overly critical. Listening is as important to communication as speaking is.

Using Humor -- By refusing to take yourself too seriously, you can defuse your anger. Try using humorous imagery to lighten your mood or to make fun of yourself. However, you should avoid using sarcastic and harsh humor, which is simply another expression of anger. You should also avoid simply "laughing off" your problems, which ignores the issue at hand. Instead use humor to approach the problem more constructively.

Change Your Environment -- Oftentimes our environment contributes to our anger by causing irritation and fury. Make a point to take a break. Schedule personal time. When stress becomes too intense, simply get away for 15 minutes to regroup and refresh.

What Officials Can Do:

As with fear, political leaders can use anger as a tool to gain political support. Leaders can either aggravate or alleviate anger in large groups of people. As a result, leaders must recognize the consequences of their actions and aim to use tools to lessen anger and be very leery of playing off of the anger of their constituents for political gain (see fear essay).

What Third Parties Can Do:

Mediators and third parties can also play a role in alleviating anger. The most important way in which third parties can assist those dealing with anger is through education. Counselors can teach individuals how to locate the source of their anger, and then overcome it. However, it is important that these counselors understand the sources of anger themselves.

Third parties can also help individuals (and particularly children) cope with angry feelings by creating a safe environment, by modeling appropriate behavior, and by encouraging others to talk about their anger in a constructive manner. Mediators working with adults can use empathic listening with each party separately to try to help them deal with their anger and rephrase or reframe their issues and concerns in a constructive way when they are together with the other party. In addition, all of the steps discussed above ("what individuals can do") can be encouraged and facilitated by third parties.

[1] Controlling Anger -- Before It Controls You ( http://www.apa.org/pubinfo/anger.html )

[2] Anatomy of Anger, by Oliver Ross ( http://www.mediate.com/articles/oliverR.cfm )

[3] Controlling Anger -- Before It Controls You.

[5] Allred, Keith G. Anger and Retaliation in Conflict: The Role of Attribution

[6] Berry, Bonnie. Social Rage: Emotional and Cultural Conflict (New York: Garland Publishing, 1999), 8.

[7] Controlling Anger -- Before It Controls You.

Use the following to cite this article: Barker, Phil. "Anger." Beyond Intractability . Eds. Guy Burgess and Heidi Burgess. Conflict Information Consortium, University of Colorado, Boulder. Posted: September 2003 < http://www.beyondintractability.org/essay/anger >.

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Befriending Anger

Anger, when managed mindfully, can be transformed into a tool for growth..

Posted September 8, 2024 | Reviewed by Jessica Schrader

• How Can I Manage My Anger?
• Take our Anger Management Test
• Find a therapist to heal from anger
• Anger isn't inherently bad; when managed, it becomes a powerful motivator for positive change.
• Suppressing anger is harmful, while mindful expression builds healthier relationships.
• The goal is not to eliminate anger, but to transform it.

One client remarked, "My father's anger is responsible for my trauma ." Another shared, "I was never allowed to show my anger." Yet another confessed, "I've already hurt so many people with my anger." These are just a few examples of the many statements I hear as I work with clients to help them express and manage their anger in a healthy way. It is often an uphill battle, as we must first address their anxiety about feeling anger before we can begin to face the anger itself.

Anger is something we’ve all encountered—whether in movies, global conflicts, or within ourselves or personal relationships. It can be unsettling, anxiety-inducing, and often threatening. Yet, like all emotions, anger serves an important purpose: It signals unmet needs or perceived injustices, motivating us to overcome obstacles and protect ourselves.

In my work with clients, I often emphasize that anger isn't inherently bad; it's a natural, necessary, and intelligent emotion , as Tara Brach puts it. Anger typically stems from feelings of being wronged, but the crucial point is understanding that it’s not the emotion itself that is harmful; it’s how we choose to manage and respond to it. If left unchecked, anger can overwhelm us, shaping our identity in damaging ways and hurting both ourselves and others. On the flip side, anger can be a powerful motivator, pushing us to set boundaries , address injustices, and communicate more effectively. When channeled constructively, it becomes a catalyst for meaningful change.

I had a client who identified as a people pleaser. She described a relationship with a selfish relative, in which she had taken on the role of constantly caring for them—even though this person was fully capable of taking care of themselves. My client never communicated her own needs and consistently prioritized the relative's well-being over her own. Over time, this dynamic naturally bred resentment, but she wouldn’t allow herself to fully acknowledge it.

She had unconsciously developed the habit of putting others’ needs first as a way to demonstrate her worth and earn love. In previous sessions, it was clear that my client felt anger but didn’t allow herself to fully experience it. Instead, she defensively buried her feelings, leaving her feeling taken advantage of and emotionally drained. Deep down, she believed that tapping into her anger would jeopardize her relationships. After all, who would she be if she stopped pleasing others? This fear kept her trapped in a cycle of over-giving and self- denial , terrified that expressing her needs might lead to rejection.

During a recent trip, the imbalance in their relationship became even more obvious—one person was always taking, while the other was endlessly giving. Tensions escalated, bringing the issue to the surface. Recognizing the pattern, the client confronted the issue directly. As this client worked through her anger, she began to realize that her emotions were not inherently destructive. Rather, they were a signal that something needed to change. By learning to acknowledge and accept her anger, she was able to create healthier boundaries in her relationships. She discovered that expressing her anger did not mean being harsh or hostile but, instead, allowed her to advocate for herself in a way that was both firm and compassionate. Her anger became a source of motivation , driving her to assert her needs and take action.

This experience is not unique to my client. Many people, especially those who have been conditioned to suppress their emotions, find it difficult to embrace anger as a tool for personal empowerment. They fear it will alienate others or lead to conflict, not realizing that unexpressed anger often manifests in unhealthy ways—be it through passive aggression , resentment, self-sabotage , depression , or anxiety.

Many people, however, tend to envision their anger as inherently aggressive and fear the consequences of expressing it. As a result, they often avoid it. I’ve also encountered individuals whose anger feels overwhelming and frightening because of the level of rage they carry, leading them to feel the need to protect themselves and others. The challenge lies in guiding them to face their anger without internalizing it or externalizing it.

The key to harnessing anger lies in cultivating a mindful relationship with it. We must learn to sit with our anger, understand its root causes, and use it as a source of clarity and strength. Anger can be a powerful force for setting boundaries, motivating change, and pushing us to seek justice, but only when we manage it intentionally. By reframing our relationship with anger, we can move from a reactive state to one of thoughtful, constructive action.

Ultimately, the goal is not to eliminate anger but to transform it. When we learn to manage our anger with awareness and skill, it can become a catalyst for deeper self-awareness, healthier relationships, and a more balanced life. In this way, anger, rather than being something to fear, becomes a guidepost—a way of pointing us toward our unmet needs and values. As we learn to manage it, we create space for healing, growth, and authentic connection.

Brach, T. (2017). Anger: Responding Not Reacting [Audio Recording]. Retrieved from https://www.tarabrach.com/anger-responding-not-reacting/

Anita Owusu, MSW, RSW , is a registered social worker and psychotherapist based in Toronto.

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