Anxiety & Anger: Connections, Treatments, & How to Cope

How Are Anxiety & Anger Connected?

Anger and anxiety can appear similar in numerous ways. Both are defensive mechanisms with a bidirectional relationship, meaning anxiety can worsen anger and vice versa. These high-arousal emotions trigger a chain of automatic physiological reactions that our body uses to defend and preserve us. Furthermore, anxiety and anger may stem from the same physiological roots, share similar symptoms, and contribute to long-term health impacts.^{1, 2}

Below are connections between anger and anxiety:

Physiological Symptoms

When experiencing anxiety or anger, the body goes into fight or flight mode. During this time, excess cortisol is produced and shuts down the part of the brain responsible for reasoning and logic. The overlap between anxiety and anger is so close that it can be hard to tell the difference in your body.

Shared physiological symptoms of anxiety and anger include:

• Increased heart rate
• Tension headaches
• Tight muscles
• Chest tightness
• Gastrointestinal issues

Physiological Roots

Anger and anxiety can have a lot of overlapping triggers. When someone’s anxiety is triggered, they seek to ward off any real or perceived threat. To protect themselves, they may respond with anger or rage. Therefore, a person’s anxiety manifesting as an anger attack is not uncommon.

Physical Effects on Health

Research shows that anxiety can significantly impact a person’s physical health. Recent studies found that individuals with anxiety disorders are at an increased risk for various physical health problems, including cardiovascular disease, respiratory issues, headaches, and gastrointestinal problems. Additionally, they were more likely to report fatigue from sleep disturbances such as insomnia.^{3, 4}

Shared long-term physical effects of anger and anxiety disorders may include:

• Frequent headaches
• Increased risk of heart disease
• Prolonged fatigue
• High blood pressure
• Insomnia and sleep issues
• Lung issues or worsening asthma

Irritability Can Be a Symptom of Anxiety

Irritability is often a sign of anxiety. For example, individuals with an anxiety disorder may feel overwhelmed and stressed, resulting in irritability and a short temper. Additionally, the physical symptoms accompanying anxiety, such as muscle tension and restlessness, can worsen frustration.

Anger Can Be a Symptom of Anxiety

Anger can be a symptom of anxiety. Research suggests that people who experience anxiety disorders may be more likely to struggle with anger issues. For instance, anxiety may turn to anger when physical symptoms become overwhelming and contribute to increased aggression, tension, and anger attacks.¹

Anxiety Over Being Angry

Sometimes, a person struggling with an anxiety disorder can become angry over the fact that they have this condition. Living with anxiety that impedes one’s ability to function in life can be overwhelmingly frustrating. Unfortunately, anger from anxiety can exacerbate one’s frustration and daily challenges.

Anxiety & Anger Attacks

Anxiety can make people fearful that they are in real danger, even if the situation seems harmless to others. This activation of the fight or flight response may cause them to lash out in an exaggerated form of self-defense.

When the body enters this state, a person may be more quick to anger, sometimes resulting in snapping at loved ones, rage outbursts, or anger attacks. Furthermore, individuals may feel guilty or ashamed when they experience these outbursts, possibly leading to resentment or anger suppression.

Can Anxiety Cause Anger?

Anxiety doesn’t directly cause anger. However, evidence shows that levels of anger are elevated in people with all types of anxiety disorders and may increase in severity when there is long-standing anxiety.^{1, 2} For example, a person suffering from a chronic anxiety disorder has excessive preoccupations with stressors that can affect their sleep. These sleep disturbances can be physically and emotionally draining, making the person even more irritable and anxious.

Furthermore, anxiety may be a core emotional state underlying someone’s expression of anger. Unaddressed anxiety can increase frustration with oneself, which one may express in a hostile, aggressive manner. Likewise, ignoring or suppressing anger can increase anxiety.

Causes of Anger in Anxiety

Anxiety disorders are multifaceted, so there will not be only one cause of a person’s anger or aggression. Many situations and stressors can spark symptoms to emerge. For example, the irritation connected to anxiety can be like steam. Without a healthy release, pressure can grow, build, and escalate. A person may then explode or lash out with an angry outburst.

The outburst may resolve the rage, but it only restarts the cycle. Further, some people strive to control their situations, experiences, and feelings to manage anxiety. Unfortunately, they can never have complete power over anything, so anger becomes their go-to reaction.

Differences Between Anxiety & Anger

While anxiety and anger have similarities and can sometimes feel the same, they are two distinct experiences. Some researchers suggest that anxiety is more closely related to the “flight” in flight-or-fight, whereas anger is associated with the “fight.” Anger usually emerges as an automatic response to menacing triggers, while anxiety develops into a pattern of avoiding triggers that produce uncomfortable emotions.^{5, 6, 7}

Anxiety is an innate response to situations we perceive as imminent dangers or threats to our comfort. In response to a stressor, it’s normal to experience moderate anxiety that dissipates once the issue resolves. When the anxiety becomes persistent, it can become a chronic mental condition, co-occur with other psychiatric disorders, and affect your health and well-being.^5,8

Anger is an instantaneous response to a perceived attack or mistreatment. It can be detected by looking at someone’s facial expression and body language or listening to their voice. Some theorize that anger may affect our bodies and mental state more than anxiety. That said, anger can be healthy. It can encourage us to assert our needs or motivate us to make positive changes.

Other Causes of Anxiety & Anger

Both anxiety and anger can stem from many potential sources. Anyone questioning the origin of their symptoms should speak to their mental health team or primary care physician about possible options for feeling better. Other mental health conditions and situations could be responsible for your anxiety and anger.

What Can Cause Anger?

Anger can stem from numerous factors, such as stress, frustration, disappointment, and fear. Sometimes, anger can be a normal and healthy response to these emotions. However, anger can indicate an underlying issue when it becomes frequent or intense. For example, anger, anxiety, and irritability are signs of several mental health conditions, including depression and bipolar disorder.⁹

Possible causes of anger include:

• Substance use, addiction, and withdrawal
• Obsessive-compulsive disorder (OCD)
• Oppositional defiant disorder (ODD)
• Depression
• Bipolar disorder
• High stress
• Grief and loss
• Borderline personality disorder (BPD)
• Intermittent explosive disorder

What Can Cause Anxiety?

Researchers believe that a combination of factors, including genetics, brain chemistry, and life experiences, contribute to the development of an anxiety disorder. For instance, imbalances in serotonin and dopamine levels, trauma, or chronic stress can increase the risk of an anxiety disorder.¹⁰ Chronic medical conditions or substance abuse may also heighten anxiety.

Possible causes of anxiety include:

• Obsessive-compulsive disorder (OCD)
• Depression
• Post-traumatic stress disorder (PTSD)
• Specific phobias
• Substance use disorders
• Irritable bowel syndrome or GI issues

How to Deal With Anxiety & Anger Outbursts

There isn’t one perfect way to deal with anger and anxiety. The best way to start is to take an honest and open look at your situation, stressors, and symptoms. After doing so, take time to experiment with lifestyle changes.

Here are eight ideas for what to do when you’re feeling anxious and angry:

1. Take a Timeout for a Few Minutes

Stopping yourself before taking an unhealthy action can be hard when angry. However, it is best to slow down and step away before you reach peak anger. Go outside, enter another room, or isolate yourself to calm your nerves. Taking a break will also slow your heart rate and blood pressure, allowing you to feel less threatened.

2. Physical Exercise (Outdoors Is Even Better)

Physical exercise is one of the best activities a person can do for their mental health. It is activating and restorative at the same time. Best of all, it does not need to be intense. A short walk outdoors can make a world of difference.

3. Challenge Anxious & Angry Thoughts

Directly attacking your anger can be intimidating, but it is so rewarding. Take time to inspect your thinking patterns to find people, places, and things that trigger your anger, and then look for new ways of thinking that make the anger fade. Remember, being angry only hurts you, not them.

4. Distract Yourself With Something You Enjoy

Giving yourself a dopamine boost can help neutralize the anger and help you reset your emotions. Finding something you like, such as a favorite song, can be a great way to distract yourself.

5. Try Journaling

Journaling is a great practice because it helps you organize your thoughts. It can also feel good to release your anger and anxiety. Journaling also allows you to process your emotions through the art of writing and becoming more in tune with your feelings. It may help you better understand where some of your anger comes from.

6. Mindfulness Practice

Mindfulness is connecting to the present moment and using your senses to ground yourself in the near and now. Mindfulness can help you overcome yesterday’s anger and face tomorrow’s anxiety. You may also benefit from meditation for anger which can calm irritation and frustration.

7. Breathing Exercises

Breathing exercises and other relaxation techniques like autogenic training, progressive muscle relaxation, and guided imagery will offer tremendous benefits on the journey towards less anger and anxiety. Practice and experiment with each option to find one that works well for you.

8. Get a Massage

Many of us store our stress and anger in our bodies and muscles. Tackling anger can be tough because we use so much of our body when frustrated, irritated, and anxious. Massages are a helpful way to work through and release tension.

Treatment for Anxiety & Anger

Consider meeting with a medical professional if your anxiety and anger symptoms interfere with your life or spiral out of control. You can start by discussing your experiences with a primary care doctor or seeking individual therapy through an online therapist directory. This resource allows you to filter your preferences and particular needs to choose a therapist who can provide you with the appropriate treatment for your anxiety and anger management tools.

Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) for anxiety works under the assumption that unhealthy thought patterns exacerbate anger and anxiety. Working with a mental health professional who is well-versed in CBT can help you identify what triggers anger, develop self-awareness, and notice negative thoughts that you can reframe.^6,7,8

Medication for Anxiety & Anger

Sometimes, medication for anxiety in combination with therapy can be necessary, especially in severe cases. While there is no specific medication for anger, anxiety medication may be appropriate. Talk with your doctor or psychiatrist to determine your options and better understand what being on anxiety medication might feel like. Always discuss the risks associated with any medication.

Anger Management Classes

Learning about how anger impacts our mental and emotional health can be highly beneficial. If you’re interested in educational services that help people learn to manage anger and improve relationships, check out our list of the best online anger management classes.