Anxiety and Anger: Why Anxious Feelings Can Make You Angry

Does Anxiety Cause Anger?

Yes — there is an intrinsic link between anger and anxiety. Research shows that anger is commonly elevated in several types of mental health conditions, including anxiety disorders. To further complicate things, the two can trigger one another. That is, anger can cause anxiety, and anxiety can result in an increased anger response. 

Why Does Anxiety Cause Anger?

Anxiety causes anger for several reasons. At its peak, anxiety can cause overwhelming emotions and thoughts that make you lash out in an attempt to regain your sense of power in a stressful situation. Some experts believe that anger might be a defense mechanism used to self-protect when we feel we’re in an unsafe environment. Other explanations for an anger-connected emotion are possible as well. 

Flight-or-fight response

The flight-or-fight response — the body’s reaction to a (real or perceived) threat — is common for people with anxiety. This natural response causes the body to release stress hormones like adrenaline, leading to heightened arousal that can manifest as anger. After all, you’re preparing to “fight” this perceived threat, so anger is a normal anxiety symptom and response that can help.  

Emotional exhaustion

Anxiety is a mental health condition that can cause emotional exhaustion. It’s difficult to be chronically worried, stressed, and fearful. Eventually, your body and mind feel depleted and worn out. As you struggle to cope, you might get to a breaking point where you explode in anger. Sometimes, this reaction can be in response to minor triggers, inconveniences, or frustrations that are made worse by your anxiety, making the anger seem unexplainable and volatile. 

Perceived loss of control

Loss of control over a situation or relationship can be deeply distressing. It can cause uncertainty and fear about the outcome or future. It can make you feel vulnerable and exposed like you’re helpless and unable to manage your surroundings. This can result in increased frustration and agitation that lead to anger.

Irritability is a symptom of anxiety

Anxiety has many symptoms — and irritability is near the top of the list. Being irritated or agitated is a normal response to prolonged worry and unease. Other symptoms, like restlessness and muscle tension, can worsen it. The longer it goes on, the more likely your tolerance will diminish, irritability progressing into anger eventually. 

Cognitive distortions

Cognitive distortions are exaggerated or irrational thought patterns that can challenge your perception of reality. Research suggests a link between distortions like catastrophizing, overgeneralization, and mental filtering are predictive of anxiety. These patterns all encourage negative and unhealthy patterns that can further intensify anger and resentment. 

How to Manage Anxiety-Induced Anger

Fortunately, it is possible to manage anxiety-induced anger. First and foremost, develop self-awareness to recognize early signs of agitation when feeling anxious. There are several ways you can take control of your emotions, ease your anxiety, and calm down from anger. 

Identify your triggers

Identifying triggers that cause anger is challenging but becomes easier with practice. 

To identify triggers of anxiety and anger:

1. Notice people, situations, thoughts, behaviors, and interactions that cause anxiety and subsequent anger. 
2. Take the time to understand the underlying reasons for your leap to anger.
3. Find coping strategies and relaxation techniques you can use at the moment that work to reduce or relieve angry reactions. 

Seeking help from a therapist or engaging in cognitive behavioral therapy (CBT) can benefit this process. CBT is a type of talk therapy that helps you identify and change unhealthy or unhelpful thought and behavior patterns. This can be a powerful type of anger management therapy.

Practice deep breathing

Deep breathing is an ancient technique proven in studies to reduce anxiety and stress and calm the central nervous system. In turn, it can prevent or relieve anxiety-induced anger. 

There are several types of deep breathing exercises you can try for anxiety and anger. The 4-7-8 method is popular and easy to do to release anger.

1. Find a quiet place to sit or lie down.
2. Inhale deeply through your nose as you count to 4 while your abdomen expands.
3. Hold your breath while counting to 7.
4. Slowly exhale through your mouth while counting to 8. 
5. Release several times.

Use timeout techniques

Timeout techniques are exactly what they sound like — stepping away to give yourself a physical and emotional break from whatever is causing your anxiety. Practicing this allows you to regain mental and physical composure and perspective before responding. 

To use a timeout technique:

1. Excuse yourself from your current environment.
2. Find a quiet place to decompress.
3. Use your other tools, like deep breathing, meditation, or any calming activity that works for you. 
4. Reflect on what triggered you and think about/identify the emotions you’re experiencing.
5. Return to the situation once you feel in control, and your anger has subsided.

Mindful pause before reacting

Learning to just take a beat and pause before reacting is an incredibly powerful response to any situation. It offers you time to observe and respond to your thoughts and emotions healthily. It also prevents you from reacting to a situation impulsively. Even a short pause can help you stop your anxiety from turning to anger. 

Try the following before reacting:

1. If you start to feel anger rising, pay attention to your breathing. 
2. Notice the sensations you feel in your body. 
3. Acknowledge your anger, but don’t judge yourself. 
4. Think about more constructive responses — Can you calmly explain what you’re feeling? Walk away for a moment? Do more deep breathing? 
5. Use “I feel” statements to respond.
6. Use other tools that feel the most helpful in controlling your anxiety and reduce your anger. 

Practice mindfulness & meditation

Mindfulness and meditation are the practice of staying in the moment and being aware of your surroundings, feelings, and responses. It’s a way of staying in the present rather than bringing past experiences or worries about the future into your current environment. Studies show that practicing mindfulness is an excellent way to reduce symptoms of anxiety, especially anger. 

To practice mindfulness meditation:

1. Set aside a dedicated time every day for your meditation practice. 
2. Focus on your breath to anchor yourself in the present. 
3. If you struggle with the process, use a guided meditation app or take a class. 
4. Stick with it — meditation can be challenging at first, but over time, the practice becomes easier and is a great way to build resilience and reduce the prevalence of anxiety-causing anger. 

Seek help from a therapist

Therapy is a proven way to reduce anxiety and learn to manage your anger. Research overwhelmingly shows efficacy in mindfulness-based therapy to treat anxiety disorders. 

To get the most out of therapy to treat anxiety and anger:

1. Find a therapist or mental health professional with experience in treating anxiety disorders.
2. Commit to the anxiety treatment process and be willing to do the hard work. 
3. Don’t give up — therapy for anxiety and anger can be challenging, but the rewards are immeasurable. 

Avoid overstimulating environments

If you know that being overstimulated causes you anxiety, avoid situations that will trigger you. By recognizing and saying no to overstimulating environments, you can reduce the likelihood that you’ll cause yourself anxiety-induced anger. 

Try practicing the following strategies:

• Know when a situation is going to be too much and trigger anxiety
• Set boundaries with people or environments that you know will set you off. 
• Prioritize self-care and being in calm, supportive environments.

Address Anxiety & Anger with Professional Support

Addressing anxiety and anger isn’t always easy to do on your own. Online treatment — like Talkspace offers — can help. Online therapy platforms provide accessible, convenient, affordable therapy tailored to your needs and goals. 

Learn coping skills that will help you regulate emotions and manage stress that leads to anxiety and anger in your life. With the right support and education, you can take control of your anxiety and ensure that anger isn’t getting the best of your days. 

Connect with a Talkspace mental health provider for an evaluation and next steps for anxiety treatment.