Many things can trigger anger outbursts, including stress, family problems, and financial problems. For some people, anger is caused by an underlying condition, such as alcoholism or depression. Anger itself is not considered a disorder, but anger is a known symptom of several mental illnesses, which is why it’s important to learn how to control anger.

Causes of Anger

The following are some of the possible causes of anger problems.

Depression

Anger can be a symptom of depression, characterized by persistent feelings of sadness and loss of interest that last for at least two weeks. Anger can be repressed or expressed openly. The intensity of anger and how it is expressed varies from person to person.

If you have depression, you may have other symptoms. Among which:

• irritability
• loss of energy
• feelings of despair
• thoughts of harming or killing yourself

Obsessive Compulsive Disorder

Obsessive Compulsive Disorder (OCD) is an anxiety disorder characterized by obsessive thoughts and compulsive behaviors. A person with OCD has unwanted and disturbing thoughts, impulses, or images that cause him to do something repeatedly. For example, they may perform certain rituals, such as counting to a number or repeating a word or phrase, because they irrationally believe that something bad will happen if they don’t.

A 2011 study found that anger is a common symptom of OCD. It affects about half of people with OCD. Anger can arise from your frustration at your inability to prevent obsessive thoughts and compulsive behaviors, or because someone or something is interfering with your ability to perform a ritual.

Alcohol Abuse

Research shows that drinking alcohol increases aggression. Alcohol contributes to about half of all violent crimes committed in the United States. Alcohol abuse or alcoholism refers to the excessive consumption of alcohol all at once or regularly. Alcohol impairs your ability to think clearly and make rational decisions. It affects your impulse control and can make it harder to control your emotions.

Attention Deficit Hyperactivity Disorder

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterized by symptoms such as inattention, hyperactivity, and/or impulsivity. Symptoms usually begin in early childhood and continue throughout a person’s life. Some people are not diagnosed until adulthood, which is sometimes called ADHD in adults.

Anger and short temper can also affect people of all ages with ADHD. Other symptoms are:

• restlessness
• focusing problems
• poor time management or planning skills

Oppositional Defiant Disorder

Oppositional Defiant Disorder (ODD) is a behavioral disorder that affects 1-16% of school-aged children. Common symptoms of OPT are a strong temper and irritability. ODD children are often easily annoyed by others. They can be provocative and argumentative.

Bipolar disorder

Bipolar disorder is a brain disorder that causes dramatic mood swings. These intense mood swings can range from mania to depression, although not everyone with bipolar disorder has depression. Many people with bipolar disorder may experience periods of anger, irritability, and anger.

During a manic episode, you can:

• be easily excitable
• feeling euphoric
• have racing thoughts
• behave impulsively or recklessly

During a depressive episode, you may:

• feeling sad, hopeless, or in tears
• losing interest in things you once loved
• have suicidal thoughts

Intermittent explosive disorder

A person with Intermittent Explosive Disorder (IEE) has repeated episodes of aggressive, impulsive, or violent behavior. They may overreact to situations with outbursts of anger that are disproportionate to the situation. Episodes last less than thirty minutes and occur without warning. People with the disorder may feel irritable and angry most of the time.

Some common behaviors include:

• nervous outbursts
• subjects
• confrontational
• physical violence
• throw things

People with IEE may feel remorse or embarrassment after an episode.

Grief

Anger is one of the stages of grief. Sorrow can come from the death of a loved one, a divorce or a break, or the loss of a job. Anger can be directed against the deceased, any other person involved in the event, or even inanimate objects.

Other grief symptoms include:

• shock
• numbness
• guilt
• sadness
• loneliness
• fear

Anger Management: Ten Tips to Help You Control Anger

Learning to control anger can be a challenge. Use simple anger management tips, from taking a break to using “I” statements, to stay in control.

Do you smoke when someone interrupts you in traffic? Does your blood pressure go up if your child refuses to cooperate? Anger is a common and even healthy emotion. But it is important to approach it positively. Uncontrolled anger can affect both your health and your relationships.

Start by considering these ten anger management tips.

1. Think before you speak

In the heat of the moment, it’s easy to say something you’ll regret later. Take a moment to collect your thoughts before speaking. Ask others involved in the situation to do the same.

2. Once you’ve calmed down, voice your concerns

Once you are thinking clearly, express your frustration firmly, but not confrontationally. Express your concerns and needs clearly and directly, without hurting others or trying to control them.

3. Exercise

Physical activity can help reduce stress that can make you angry. If you feel your anger rising, take a brisk walk or run. Or spend some time doing other enjoyable physical activities.

4. Take a break

Timeouts aren’t just for kids. Give yourself short breaks at often stressful times of the day. A few quiet moments can help you feel more prepared for what lies ahead without getting irritated or angry.

5. Identify potential solutions

Instead of focusing on what made you angry, work on solving the problem. Does your child’s messy room upset you? Close the door. Does your partner stay late for dinner every night? Plan meals later in the evening, or agree to eat alone a few times a week. Also, understand that some things are simply out of your control. Try to be realistic about what you can and cannot change. Remember that anger can’t fix anything and can only make things worse.

6. Stick to “I” statements

Criticizing or blaming can only increase the tension. Instead, use the “I” statements to describe the problem. Be respectful and specific. For example, say “I felt bad when you left the table without offering to help with the dishes” instead of “You never do housework.”

7. Don’t hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you may find yourself swallowed up by your bitterness or sense of unfairness. Forgiving someone who made you angry can both help you learn from the situation and strengthen your relationship.

8. Use humor to release tension

Relief can help diffuse tension. Use humor to help you deal with what makes you angry and, possibly, any unrealistic expectations you have about how things should turn out. However, avoid sarcasm – it can hurt feelings and make things worse.

9. Practice relaxation skills

When your mood flares up, put your relaxation skills to work. Practice deep breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as “Take it easy.” You can also listen to music, write in a journal, or do a few yoga poses – anything needed to encourage relaxation.

10. Know when to seek help

Learning to control anger can sometimes be difficult. Seek help with anger issues if your anger seems to be spiraling out of control, causing you to regret things or hurting those around you. Anger is a normal emotion that everyone experiences from time to time. However, if you find your anger turning into aggression or outbursts, you need to find healthy ways to deal with it.

Turn your anger into tangible production. Consider painting, gardening, or writing poetry when you’re upset. Emotions are powerful muses for creatives. Use yours to reduce anger.

If these tips don’t help, you should contact our offices. A mental health specialist or therapist can help you work through underlying factors that may be contributing to anger and other emotional issues.