Anger is a complicated feeling that many teens struggle to control. What you might not know is that anger can come from any number of triggers—including stress and anxiety.
Can anxiety cause anger?
Yes, anxiety can cause anger. Why? It depends; there are several reasons, including:
- The fight or flight response – You might perceive anxiety as a threat, triggering a reaction to be aggressive rather than to try and get out of the situation.
- Emotional overload – Also called “flooding,” this overwhelming experience can make it hard for you to react rationally, causing an outpour of angry emotions.
- Trouble recognizing emotions – It can be hard to recognize anxiety as a valid feeling or even at all, and the unknown can be frustrating—especially when it’s happening to you.
- Fear of judgment – If you struggle with performance anxiety or showing how you feel, anxiety can lead to anger to try and appear less “weak.”
But anxiety disorders (like generalized or social anxiety) aren’t the only mental health conditions that can cause anxiety and rage. ADHD, OCD, PTSD, and even depression can all cause really uncomfortable anxiety that can result in a lot of anger.
What about anger causing anxiety?
Anger can also cause anxiety, though, especially when it affects the people that you’re closest to. If you have an outburst and scream and curse, throw things, hit walls, or cast blame, it hurts the people you love. Once your temper cools down, you might realize what you’ve done or said and how it affected them. This reflection can make you feel shameful and guilty—which can make you anxious about getting angry in the future.
Exploding with anger vs. Keeping it bottled up
Everyone experiences anger in different ways at different times. It doesn’t always look like tantrums, outbursts, or screaming matches. Sometimes, you’ll bottle up those angry emotions and try your hardest not to let them out again.
Emotional outbursts
When was the last time your temper got away from you, and you felt like you just couldn’t control what you said or did? That’s an emotional outburst. You might also hear this type of behavior called “explosive anger.” They can involve anything aggressive and/or violent that you do when your temper boils over, like:
- Road rage
- Throwing/breaking game controllers or dishes
- Yelling at your parents, teachers, friends, or significant other
- Hitting other people or objects
Flying off the handle like this is obvious to everyone around you, but you may not even realize what you’re doing until you regret it. Your anger just takes control and doesn’t give it up.
Emotional suppression
On the other hand, you might find yourself suppressing your anger. You might bottle your feelings up because you’re afraid of conflict or just find it easier to “switch off” when you feel overwhelmed. Maybe you feel like being angry is “bad” or like people won’t take you seriously if you lose your temper. If you’ve experienced neglect or abuse, you might not show anger because you weren’t allowed to.
Whatever the case, keeping everything inside can be hard on your mental and physical health. Anger is a powerful emotion, and without a way to release it, it can just build up. This might lead to bigger emotional outbursts in the future, but it can also cause headaches, more anxiety, and even neck pain.
Things you can practice to control anger and anxiety
Anger can be healthy, but it must be expressed in healthy ways. There is so much emotional energy in anger, and you can use it physically, creatively, and even to learn more about your mental health.
Exercise
Moving your body can help you move that angry and anxious energy out of your mind. Try challenging yourself to something new. Never played tennis or lifted weights? They’re both great activities that keep your blood pumping while giving you something to focus on as your anger subsides.
You don’t have to wait until you’re angry or stressed to get up and move. Regular exercise can also be great for managing stress, preventing anger, and regulating your emotions. If you normally have time to play video games for a couple of hours, try exercising for 30 minutes before you log on.
Creativity
Flexing your creative muscles is also a great way to process anxiety and anger in a productive way. Choose something you like to do—or try something new—and dedicate some time to it. Try getting rid of other distractions and:
- Painting or drawing a picture
- Writing a poem or journaling
- Cooking a meal or baking some cookies
- Getting outside and taking some pictures
- Building a model kit or designing a 3D print
- Recording a video or voice clip of you singing
- Listening to a new album or making a playlist
Creative expression can be especially helpful if you don’t like to talk about (or feel ashamed and guilty about) your anger and stress. You can express what you’re feeling through new, more comfortable lenses.
Mindfulness
If your anger comes from anxiety, knowing when you start feeling stressed can be one of the best ways to prevent having an outburst. But recognizing your feelings, especially complicated ones like anxiety, takes practice. Mindfulness can help you learn how your body starts reacting as your stress levels rise. You might start clenching your jaw, breathing quickly, or notice a tightness in your chest when you get stressed as you start to learn more about yourself.
Practicing mindfulness regularly can also help you understand what’s stressing you out—which are known as “triggers.” So, instead of just trying to manage your anger or anxiety, you’re starting with your initial reaction, which might turn out to be sadness or disappointment. Taking even five minutes a day to check in with yourself and see how you feel can help, and you can increase the amount of time you spend as you go.
Treatment can help
You might not always be able to control your anxiety and anger, and that’s okay. You might need some extra help—a lot of people do. Talking to someone about the stress you deal with and how angry it makes you feel is the first step. They might be able to help you find treatment, which can teach you more about your triggers and emotions, which can help you find new ways to cope with them.
Treatment for anxiety and anger often involves:
- Cognitive-behavioral therapy (CBT) to help you better recognize what causes you stress and how to cope with it more effectively
- Dialectical behavior therapy (DBT) to teach you ways to regulate your emotions so you have fewer outbursts
- Somatic therapy that helps you focus on physical stress and how to release it
- Family therapy to reconnect you with loved ones who can help you make progress in managing your mental health
Family First Adolescent Services provides personalized adolescent anger management and mental health treatment at our center in South Florida. Our team has more than 120 years of combined clinical experience and helps teens explore their mental health so they can find a better way forward every day. Call 888.904.5947 or contact us online.