Are Anxiety and Anger Connected? Find the Best Coping Tips

Do you ever find yourself feeling tense, irritable, or even angry without fully understanding why? It might surprise you to know that anxiety could be behind these emotions. In this blog post, we’ll explore the intriguing connection between anxiety and anger, answering the question: Can anxiety cause anger?

Anxiety, often characterized by worry and nervousness, can show up in various ways. Sometimes, when anxiety builds up, it doesn’t just stay as worry; it can transform into frustration and anger. This shift isn’t uncommon, and understanding it can be key to managing both emotions effectively.

Throughout this blog post, we’ll delve into how anxiety can lead to feelings of anger, explore common triggers, and offer practical tips on how to cope. Whether you’re personally affected by these emotions or simply curious about the topic, you’ll find valuable insights here.

Also, don’t forget to check out our list of recommended Self-Help Books at the bottom of this post for helpful advice and techniques on how to manage anxiety and anger.

So, without any delay, let’s dive in and learn about the relationship between Anxiety and Anger disorder. Understanding this connection could be the first step towards a calmer, more balanced you.

What is Anxiety?

The emotion characterized by stressful thoughts, tense feelings, and bodily changes like higher blood pressure is known as anxiety. Although anxiety and fear are not the same thing, but are frequently used interchangeably. 

According to an ADAA research study, at least 40 million Americans who are 18 years of age or older suffer from anxiety disorders. However, only 36.9% of them get medical attention.

Symptoms of anxiety disorders:

The symptoms of various anxiety disorders can vary. However, they all possess a combination of:

• Uncontrollably anxious thoughts or beliefs that disrupt your daily routine and give you a tense, restless feeling. 

• Behavior changes, like giving up on routine activities and the hobbies you used to do.

• Physical symptoms like shortness of breath, dizziness, a racing or pounding heartbeat, and unexplained aches and pains.

After knowing about anxiety, now let’s talk about anger.

What is Anger?

Anger is a feeling of opposition toward someone or something you believe has intentionally wronged you. It is typically characterized by tension, irritation, and frustration. Occasionally, everyone experiences anger.

It’s a perfectly reasonable reaction to stressful or challenging circumstances. Anger only becomes problematic when it manifests excessively and interferes with your day-to-day activities and interpersonal relationships. 

According to 2010 research by NIH, uncontrolled anger is harmful to one’s physical and mental well-being. This is why it’s important to be able to distinguish between healthy anger, which can be a normal response to a situation, and uncontrolled anger, which might be classified as abnormal aggression.

Anger Symptoms:

Anger can take many different forms and influence our mental, emotional, and behavioral states. Effectively managing and dealing with anger can be facilitated by being aware of these symptoms. The following are typical signs of anger:

• Physical: Increased heart rate, sweating, muscle tension, clenched fists, flushed face.
• Verbal: Yelling, shouting, sarcasm, name-calling.
• Behavioral: Pacing, slamming doors, throwing objects, aggressive body language (glares, crossed arms).
• Emotional: Feeling frustrated, irritated, enraged, resentful.
• Non-verbal: Withdrawn behavior, avoiding eye contact, silence.

Anger may also be a sign of a medical condition or an emotional reaction to one. It may be a sign of depression, addiction to substances, or anxiety.

Anxiety and Anger: What is the Connection?

Now that you are aware of what Anxiety and Anger are, let us take a closer look at their relationship.

Anger and anxiety are closely interconnected emotions that can be reactions to stress, often leading to mutual influence, such as anxiety causing anger. For example, a stressful situation at work can lead to both anxiety about job performance and anger towards colleagues or the situation itself.

Furthermore, there are many ways in which anger and anxiety can seem alike. Both types of emotions release strong hormones into your bloodstream, which results in physical symptoms. Your daily activities can trigger these emotions, and your thought patterns can heavily influence both.

Moreover, a 2010 research study shows that Individuals with anxiety disorders have higher levels of anger and related problems compared to those without anxiety disorders.

Additionally, anxiety and anger often share similar physiological roots, causing overlapping symptoms and potentially leading to long-term health consequences if left unchecked.

Also, the fight-or-flight reaction in the body is the standard mechanism that links anxiety and anger. This reaction, brought on by perceived threats, prepares the body to either face or escape danger. Both emotions can trigger this physiological reaction, which can result in comparable physical symptoms that include

• Tense muscles.
• An increased heartbeat.
• They raise adrenaline.
• Stress Headache.
• Digestive problems.

Every person feels anxiety and anger in different ways. While some people lean toward their “fight” response, which makes them angry, others may choose their “flight” response, which causes them to avoid particular people or situations.

Can Anxiety Cause Anger?

When discussing the connection between anxiety and anger, some may question if anxiety can cause anger. It’s important to know that anger is not a direct result of anxiety. However, 2016 research indicates that anger is elevated in all forms of anxiety disorders and may worsen over time in individuals with persistent anxiety.

When people experience overwhelming stress or believe they have no control over what is happening, at that point, anxiety can turn into anger. For example, constant worry about meeting work deadlines can lead to anger and dislike toward coworkers or managers. On the other hand, anger can also cause anxiety, especially if the person feels that their actions were disappointing after they became angry.

The study by de Bles et al. (2019) highlights a significant association between anxiety, depression, and anger. People with both depression and anxiety disorders (comorbid) reported the highest levels of anger and most frequent anger attacks. Additionally, 2017 research suggests that anger can be a prominent feature in young people with anxiety disorders.

Thus, some research indicates that anxiety can occasionally cause anger, but many researchers are still working to identify the precise cause of anxiety that is causing anger. So the link between anxiety and anger must be understood in order to treat both emotions. Managing anxiety reduces the risk of anger-related problems.

Why Does Anxiety Lead to Anger?

Let’s talk about the factors that contribute to anxiety causing anger. Anger may result from anxiety for the following reasons:

• When someone experiences high levels of anxiety, it can sometimes spill over into anger. This can happen because the individual feels overwhelmed and unable to cope with the anxious feelings, leading to frustration and anger.

• Feelings of uncertainty or a lack of control over a situation are common causes of anxiety. Anger can arise as a reaction to feeling helpless or in control when things don’t go as planned or when challenges develop.

• When anxiety is high, people can consider neutral situations or comments as threats, which can set off defensive or aggressive reactions that can result in anger.

• Anxiety often disrupts sleep patterns, leading to fatigue and lower patience thresholds, which can increase the likelihood of feeling angry. A study by Kamphuis et al. (2011) suggests a strong link between poor sleep and increased aggression, irritability, and hostility. This means that people who experience poor sleep are more likely to exhibit anger and aggression.

• Some people may use anger as a coping mechanism to deal with anxiety. For example, expressing anger might feel like a way to gain control over a situation that is causing anxiety. However, this can create a cycle where anxiety leads to anger, and anger leads to more anxiety.

• Prolonged anxiety can drain emotional energy, making it harder to control emotions and resulting in angry outbursts.

• Anxiety can erode self-esteem, making individuals more sensitive to criticism or perceived failures, which can trigger anger.

It is essential to understand that not everyone experiences anxiety in the same way and that behavioral manifestations of anxiety can vary depending on an individual’s circumstances. 

Impact of Anxiety and Anger on Health

Anxiety and anger can have a significant impact on a person’s mental, emotional, and physical health. Here’s a detailed look at how each emotion impacts health:

How to Handle Anxiety Rage?

The last and the most essential thing you should make yourself familiar with is how to cope with anxiety and anger. What strategies should you know for managing your anger? Creating strategies and techniques for successfully controlling your feelings is necessary when dealing with anxiety and anger. Here are some suggestions you should consider:

• Exercise Daily:

If you want to get rid of your anxiety and anger, start exercising daily. Exercise regularly can help lower stress, anxiety, and anger by elevating mood, encouraging relaxation, and releasing endorphins.

A research study by the NIH discovered that after 20 minutes of treadmill running, people’s signs of anger and anxiety had decreased.

• Practice Mindfulness techniques.

Mindfulness exercise is also essential and helps you cope with your anxiety and anger. By focusing on what you’re sensing and experiencing right now during meditation, you can practice mindfulness by not attempting to analyze, control, or make sense of your thoughts and feelings. 

In a study by NIH involving fibromyalgia-affected women, research participants engaged in mindfulness exercises are now experiencing a lessened level of anxiety and anger. 

• Breathing exercises:

Breathing slowly has a significant impact on the physical symptoms of anger and anxiety. Your heart rate variability (HRV), or the variation in the intervals between your heartbeats, is one indicator of overall health.

Your HRV is low when you feel at risk. Very few changes in the periods between beats. Heart disease, depression, and anxiety are all associated with low HRV.

A higher HRV indicates greater environmental adaptability. In proportion, your heart rate increases and decreases. 

According to research taking fewer than six slow breaths per minute can increase your heart rate variability (HRV) and reduce feelings of anxiety, anger, and tension.

• Practice Relaxation techniques.

Learn and put into practice relaxation methods such as yoga, progressive muscle relaxation, and deep breathing. These methods can also calm your body and mind and lessen your anxiety and anger.  

• Improve Sleep Habits: 

Ensure you get enough sleep, as poor sleep can exacerbate anxiety and anger. Establish a consistent sleep schedule, creating a calming bedtime routine to signal your body it’s time to rest. Limit exposure to screens and stimulating activities before bed. A good night’s sleep helps regulate mood and reduce feelings of anxiety and anger.

• Get Massage:

Many of you keep your anxiety and anger inside your muscles and bodies. Since you use so much of your body when you are angry, anxious, or worried, managing your anger can be difficult. An excellent method to relieve and work through anxiety is to have a relaxing massage.

• Seek Professional Guidance.

You should think about getting professional mental health assistance if your anger and anxiety significantly impact the way you function in daily life or your general state of life. Medication, therapy, or counseling can offer more help and guidance in controlling these feelings.

• Cognitive Behavioral Therapy(CBT) is based on the idea that your anger and anxiety may be increased by unhealthful thought patterns. Suppose you work with a CBT-trained therapist. Finding out what makes you angry or anxious may be more accessible.  According to a study, CBT is a beneficial treatment for long-term anger management and anxiety problems. So CBT is the best anxiety rage management therapy 

•  Dialectical behavior therapy (DBT) is a form of CBT that goes a step further by focusing on emotional regulation skills. DBT teaches you techniques for managing intense emotions (like anger and anxiety), including mindfulness, distress tolerance, and interpersonal effectiveness.

• Acceptance and Commitment Therapy (ACT) focuses on helping you accept difficult emotions instead of trying to fight them. It also helps you identify your core values and commit to taking actions that align with those values, even in the face of challenging emotions.

• Family Therapy: Your treatment plan may include more than one therapy such as CBT along with Family Therapy. If anger or anxiety is impacting your family dynamics, family therapy can be a valuable tool.

So, by following these strategies, practices, and therapies, you can control your anxiety and anger-related problems and live a happy life every day.

How to Cope with Anxious Anger (at a moment)

To manage anxiety related anger, you must know how to defuse the situation and stop it from worsening. You can take the following actions in an instant to cope with your anxiety rage:

1. Stop and take a deep breath. Also, take a moment to get away from the situation.

2. To stop yourself from reacting irrationally, count backwards from 100 (or higher) to distract and calm yourself.

3. Challenge negative thoughts and reframe them positively to gain a new perspective.

4. Remind yourself to stay in the present by using the 5-4-3-2-1 method. Identify five objects you can see, four objects you can touch, three objects you can hear, two objects you can smell, and one object you can taste.

5. Quickly scan your body for tension and relax each muscle from head to toe.

6. Engage in a quick physical activity like playing football or using a punching bag to release tension.

7. Drink water to stay hydrated and help regulate your body’s stress response.

By following these tips, you can better control your anxiety induced anger at the moment and keep it from getting worse 

Organizations that assist you in managing Anxiety-Induced Anger 

• Talkspace: Provides online counseling and therapy for people with anger management issues, anxiety, and other mental health issues.

• Better Help: Better Help is a subscription-based platform. BetterHelp’s goal is to increase the accessibility and affordability of professional therapy and mental health services so that more people can receive the care they require and desire. 

• Samsha: It offers resources and leadership to lessen the negative effects that mental illness and drug abuse have on Americans. Also provides a list of treatment centers, phone numbers, and a wealth of educational materials.

Transform Your Life with These Reads

1. When Anxiety Makes You Angry

This self-help book provides an easy-to-read, organized structure to assist individuals in understanding and managing their anxiety and anger using CBT skills.

2. Calm Your Anger Now: Stop Your Rage, Ease Anxiety

This amazing self-help book will help you learn and deal with your everyday emotions. It helps you identify your triggers and assists you in learning tips and techniques to control your anxiety and anger effectively.

3. Anger Management: 7 Steps to Freedom from Anger, Stress and Anxiety 

This book on anger, anxiety, and stress management is designed to help you deal with negative emotions and see the positive aspects of life. It is an easy-to-follow guide and is highly recommended for anyone looking to control their anger as well as other mental issues such as stress and anxiety.

4. Help for Emotions: Managing Anxiety, Anger, and Depression

This book gets excellent reviews for its clear explanations and practical tools to manage anxiety, anger, and depression using well-established CBT techniques. Readers find it user-friendly and helpful for gaining control over their emotions.

Conclusions

To sum it up, Anxiety and anger are strongly associated emotions, as they share a few common symptoms and causes, and can also affect each other. These two emotions have similar psychological triggers as well as comparable hormonal spikes in the body.

If you experience a lot of anger and anxiety issues, then it will harm your physical and mental health and probably cause issues and problems in your daily life. People can enhance their emotional health and general quality of life by understanding the connections between these emotions and by following the management strategies listed above in the article. 

If your anxiety and anger are exceeding your limit, then you should consult with your doctor or therapist.

• After reading this, you may also like Can Anxiety Cause Tiredness?

Frequently Asked Questions

Can anger cause anxiety issues?

Indeed, anxiety may result from anger. A person’s stress levels and mood swings may rise in response to frequent or severe anger, which may open the way for the development of anxiety. Anger’s physiological reactions, like tense muscles and an increased heart rate, can also link with those having anxiety. 

What are the signs that anxiety is turning into anger?

Anger is a sign of anxiety that can be determined by increased reactions to emotions, restlessness, tension in the muscles, and increased irritability. Additionally, people may have trouble focusing, their ability to handle stress, and their thoughts racing.

Is anger a symptom of anxiety?

Anger is a secondary emotion that can develop in response to ongoing stress and worry, despite the fact it is not the main symptom of anxiety disorders. 

Can anxiety medication make you angry?

Yes, you can occasionally feel angry after taking an anxiety medication. Benzodiazepines and selective serotonin reuptake inhibitors (SSRIs), which are frequently prescribed for anxiety, can cause mood swings or increased irritability as side effects. For certain people, this can result in feelings of anger.

What is similarity between anxiety and anger?

Both anxiety and anger are emotional responses to perceived threats or stress. They involve heightened arousal and can trigger similar physical reactions, such as increased heart rate and muscle tension. Additionally, both emotions can stem from feelings of frustration, helplessness, or lack of control.