Anger

You may feel angry when you feel that someone or something has wronged you, or when you feel frightened or threatened. It’s not good or bad to have some anger, but too much can be all-consuming and cloud your judgment. This guide will explain how to identify anger in yourself and provide some healthy ways to cope with it.
Two men looking at each other and talking in a hallway

What is anger?

Anger is an emotion that’s experienced when a person feels slighted, threatened, disrespected or unappreciated. It’s usually an automatic response to frustrating or hard situations.

Everyone feels angry from time to time. But while anger is a common emotion, it exists in a range—from annoyance to rage—and it can sometimes be excessive or out of proportion to the situation. When that happens, anger can have a devastating effect on your personal life and relationships, as well as your overall health.

What's causing me to feel angry?

Anger can be caused by a number of different factors, but it’s generally related to feeling mistreated or disrespected in some way. You could be angry at a person or because of something that happened (like having someone cut in front of you in line), or you could be angry from stress or a major life change (like losing your job). 

Sometimes, anger is actually a replacement for other emotions that we aren’t yet ready (or do not want) to deal with such as loss, loneliness or fear. 

How should I deal with anger?

Anger can feel random, unexpected and hard to control because it requires being calm at a time when your other impulses and emotions might be pushing you to act out. 

Sometimes anger is masking other feelings. Other times it may be a result of learning during childhood that acting out got us noticed, so we tend to cope with more anger than the average person. 

Identifying the situations and behaviors that trigger your anger is an important first step. 

Tools to help deal with anger

When you feel angry, you may lose control of your actions and say or do things that are self-destructive or hurtful to others. It’s a lot of energy expended in a way that generally doesn’t serve you. 

Finding a way to calm yourself and channel that energy into something creative or productive is a healthy way to take control of the situation. Try to take a beat and a breath before you react: Give yourself some space to think about why you’re reacting that way. Most importantly, prioritize getting enough rest and physical activity—this can be helpful to prevent future angry reactions and have a positive impact on your overall mindset.

Things to try

There are a number of effective ways you can attempt to deal with anger. The most important thing is finding one or more ways that work best for you and that you'll continue to use.
Acknowledge and avoid negative self-talk
More Things To Try

What can I do now?

When you feel angry, you may lose control of your actions and say or do things that are self-destructive or hurtful to others. It’s a lot of energy expended in a way that generally doesn’t serve you. Finding a way to calm yourself and channel that energy into something creative or productive is a healthy way to take control of the situation. Try to take a beat and a breath before you react: Give yourself some space to think about why you’re reacting that way. Most importantly, prioritize getting enough rest and physical activity—this can be helpful to prevent future angry reactions and have a positive impact on your overall mindset.