anger control essay

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How to Manage Your Anger at Work

• Liz Fosslien
• Mollie West Duffy

Spoiler: Venting isn’t the best option.

We’re all a little angrier these days. The sustained level of stress and fear you experience every day when you’re under pressure depletes your emotional resources, making you much more likely to get mad, even at minor provocations. While we’re often told that anger is harmful, irrational, and should be suppressed, there are ways to channel it productively. Research shows that getting mad can spark creativity, motivate you to advocate for yourself, and help you perform better in competitive circumstances. The authors offer six strategies to use anger in more positive ways, including acknowledging that a violation took place, identifying the specific needs behind your emotion, and avoiding excessive venting.

After two years of navigating a global pandemic, tensions are high. While conducting research for our book Big Feelings , we heard from readers who told us that they’d recently lost their cool over all kinds of seemingly small triggers: inconsistent WiFi, an email from their boss that just read “?,” or a coworker pinging them at 4:45 pm asking for a “quick favor.”

• Liz Fosslien is the coauthor and illustrator of the WSJ bestseller No Hard Feelings: The Secret Power of Embracing Emotion at Work  and Big Feelings: How to Be Okay When Things Are Not Okay . She is on the leadership team of Atlassian’s Team Anywhere, where she helps distributed teams advance how they collaborate. Liz regularly leads workshops for leaders; her clients include Google, Paramount, and the U.S. Air Force. Liz’s writing and work have been featured by TED, The Economist, Good Morning America, the New York Times, and NPR. lizandmollie
• Mollie West Duffy is the coauthor of the WSJ bestseller No Hard Feelings: The Secret Power of Embracing Emotion at Work and Big Feelings: How to Be Okay When Things Are Not Okay . She is the head of learning and development at Lattice, and was an organizational design lead at global innovation firm IDEO. She has worked with companies of all sizes on organizational development, leadership development, and workplace culture. lizandmollie

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Understanding and Processing Anger

Looking beneath the "blanket" of anger can lead to deeper understanding..

Posted June 7, 2022 | Reviewed by Ekua Hagan

• How Can I Manage My Anger?
• Find a therapist to heal from anger
• An estimated 90 percent of aggressive incidents are preceded by anger.
• Anger is largely perceived as a secondary emotion.
• Anger shows up when a person feels the need to defend themselves. It’s a sign that something needs attention.

Learning to look beneath the "blanket" of anger can lead to a deeper understanding of ourselves, and more compassionate, authentic interactions with the people in our lives.

Anger is an emotion we’re all familiar with. We’ve all been disappointed and hurt, and felt used, threatened, or let down. When anger shows up, we experience physical symptoms, like muscle tension, a knot in the stomach, and a sudden racing heartbeat. Anger never feels good, and it often leads to unpleasant interactions with others, with damaging negative consequences. Anger is a negative emotion, like jealousy , hate, and sometimes sadness. Anger can be explosive, violent, and destructive.

There’s a Chinese proverb that cautions against acting out in anger: If you are patient in one moment of anger, you will escape a hundred days of sorrow. Wise words… but as anyone who has ever experienced anger knows, dealing patiently when feeling angry is easier said than done. What are we talking about when we talk about anger? Is it possible to control anger while standing up for ourselves when we’re feeling threatened or hurt in some way?

A secondhand emotion

Most of us have at least one regret about acting out in anger. And most of us would love to know how to better handle ourselves and our interactions with others when we’re angry. Let’s look at exactly what we’re dealing with: The American Psychological Association defines anger as “a negative feeling state that is typically associated with hostile thoughts, physiological arousal, and maladaptive behaviours.” Further, their research shows that “about 90 percent of aggressive incidents are preceded by anger.” Anger is widely recognized by mental health professionals as a secondary — what I refer to as a "blanket" — emotion.

Anger on the rise

With daily reports of heated confrontations in airports, grocery stores, and other normally neutral settings, it is clear that anger is on the rise. According to Gallup’s annual Global Emotions Report , “In 2020, the world was a sadder, angrier, more worried and more stressed-out place than it has been at any time in the past 15 years.“

Hans Steiner, Professor Emeritus at Stanford’s Department of Psychiatry and Behavioural Sciences, explains how the pandemic has contributed to the rise in anger: “The COVID situation does present us with unprecedented challenges which interfere unrelentingly with all our lives. Social isolation may be the best tool to keep the virus under control, but this clashes directly with the need for social interventions helping us resolve anger and rage when being at the mercy of injustice and uncertainty.”

In a January 2022 New York Times article, Sarah Lyall examined consumer rage and interviewed a number of people on the receiving end of consumer anger. One merchant described an encounter with an enraged customer: “You’re looking at someone and thinking, ‘I don’t think this is about the cheese.’”

It’s most definitely not about the cheese, or the long line at the grocery check-out, or the bad driver in the parking lot, or wherever and however else anger shows up. It’s about that secondary blanket emotion of anger, and what lies beneath it. And there’s no better time than here and now to learn how to understand what’s going on and process our anger.

Funneling anger

Anger shows up when we feel the need to defend ourselves. It’s a sign that something is wrong and needs our attention and consideration. Neither acting out in anger nor holding it in produces a desirable result. Anger demands our attention, as it buries our more authentic primary emotions, and prevents us from seeing ourselves and our situation clearly, and understanding what is happening within ourselves.

In my 25 years as a clinical psychologist, I have successfully used the Anger Funnel to help patients better understand and process their anger and relate to others in a more positive, authentic, and effective way.

With the Anger Funnel, the process of understanding and processing anger is less difficult. Learning to lift the blanket emotion of anger and explore our true feelings leads us to a better understanding of and greater compassion for ourselves, and healthier, more positive, effective, and authentic interactions with others.

Here’s an illustration of the Anger Funnel from my book, A Deeper Wellness :

Step One: Think of a situation in your past that made you feel angry; a time where you acted out in anger or suppressed your anger and failed to stand up for yourself.

Step Two: Take a moment to remember that anger is a secondhand, blanket emotion that stems from primary emotions, such as sadness, feeling abandoned, betrayed, unsafe, lonely, scared, or taken advantage of. Think about what contributed to your feelings of anger in that situation.

Step Three: Using the example of that situation, place the primary emotions that led to feelings of anger at the top of the Anger Funnel. Imagine these feelings trickling down the funnel and eventually pouring out the bottom as anger.

Step Four: Imagine — and write down, if you wish — how you might have processed your anger had you been able to better examine, understand, and communicate your feelings and concerns, rather than act out or suppress your anger.

Step Five: Put the funnel to work. The next time you’re angry with someone, take a moment to think about the feelings that have led to feeling angry. Have compassion for yourself and how you are feeling. Take the time to consider how best to resolve whatever is causing you to feel unsafe, threatened, or insecure. With these insights, respond compassionately, rather than reacting in anger.

A new way forward

Anger is a fight-or-flight emotion and an indicator that you need to find a new way forward. Learning to lift the blanket emotion of anger and explore the true feelings beneath will lead to a better understanding of, and greater compassion for, yourself and others. When you explore what lies beneath anger, you improve communication with yourself. This, in turn, leads to better and more authentic interactions with others.

What to do when anger shows up

• Step back, rather than act out in anger.
• Take a time out to allow feelings of anger to decrease.
• Use the anger funnel to explore underlying primary emotions like sadness, disappointment, or fear that triggered your anger.
• Acknowledge the true feelings beneath your anger.
• Take steps to tackle the problematic situations in your life.
• Seek help from a mental health professional if you find your anger is out of control.

To find a therapist, please visit the Psychology Today Therapy Directory .

Monica Vermani, C. Psych., is a clinical psychologist specializing in the treatment of trauma, stress, mood and anxiety disorders, and the author of A Deeper Wellness .

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At any moment, someone’s aggravating behavior or our own bad luck can set us off on an emotional spiral that threatens to derail our entire day. Here’s how we can face our triggers with less reactivity so that we can get on with our lives.

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Anger management: 10 tips to tame your temper

Keeping your temper in check can be challenging. Use simple anger management tips — from taking a timeout to using "I" statements — to stay in control.

Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child refuses to cooperate? Anger is a common and even healthy emotion. But it's important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships.

Ready to get your anger under control? Start by considering these 10 anger management tips.

1. Think before you speak

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same.

2. Once you're calm, express your concerns

As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

3. Get some exercise

Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.

4. Take a timeout

Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.

5. Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room make you upset? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening. Or agree to eat on your own 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. Remind yourself that anger won't fix anything and might only make it worse.

6. Stick with 'I' statements

Criticizing or placing blame might only increase tension. Instead, use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes" instead of "You never do any 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 might find yourself swallowed up by your own bitterness or sense of injustice. Forgiving someone who angered you might help you both learn from the situation and strengthen your relationship.

8. Use humor to release tension

Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.

9. Practice relaxation skills

When your temper flares, put 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 might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

10. Know when to seek help

Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

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• Kassinove H, et al. Happiness. In: The Practitioner's Guide to Anger Management: Customizable Interventions, Treatments, and Tools for Clients With Problem Anger. Kindle edition. New Harbinger Publications; 2019. Accessed March 11, 2022.
• Understanding anger: How psychologists help with anger problems. American Psychological Association. https://www.apa.org/topics/anger/understanding. Accessed March 11, 2022.
• Controlling anger before it controls you. American Psychological Association. https://www.apa.org/topics/anger/control. Accessed March 11, 2022.
• Tips for survivors: Coping with anger after a disaster or other traumatic event. Substance Abuse and Mental Health Services Administration. https://store.samhsa.gov/product/tips-survivors-coping-anger-after-disaster-or-other-traumatic-event/pep19-01-01-002. Accessed March 11, 2022.
• Caring for your mental health. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health. Accessed March 11, 2022.
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Having Anger Issues? Try “Shredding” Your Feelings

By marla mackoul | may 29, 2024.

Toddlers may be onto something: Destruction really does help relieve feelings of anger in a meaningful way, a new study published in Scientific Reports finds. But before you book an appointment at your nearest rage room , some reflection is necessary.

People have been looking for healthy outlets for their angry feelings for millennia . To test the rage-reducing effects of writing down one’s thoughts and then throwing them away, researchers in Japan experimented with two different exercises . First, they had college students write a short essay about how to solve a common social problem, such as smoking in public. They then told the participants that their essays would be returned to them graded. But instead of personalizing the essay feedback, the researchers automatically gave every participant low ratings in all of these categories: intelligence, interest, friendliness, logic, respectability, and rationality.

To rub salt in the wound, they even wrote the following on each paper: “I cannot believe an educated person would think like this. I hope this person learns something while at the university.”

Each participant was told to sit and silently absorb their grade for two minutes. Researchers then instructed them to write down every thought they had about receiving the feedback, paying special attention to how it made them feel, with assurance that no one would read the paper.

Here comes the interesting part: Some participants were told to put their reflections through a shredder, some were told to throw them in the trash can, and some were told to keep them. Researchers observed that those who shredded or threw away the paper found it much easier to let go of their self-reported feelings of anger. Those who were told to hold onto their notes held onto their anger as well; the journaling exercise helped this group, but not nearly as much . And there was no meaningful difference between throwing the paper away and shredding it, either. The mental benefit seems to have come from the person ridding themselves of the physical object embodying their feelings.

This impact seems to be a reversal of the “magical contagion” or “celebrity contagion” effect: the psychological belief that “objects contain some remnants of their previous owners.” Here, after the person imbues the paper with their emotions, the thinking goes, destroying the paper has a reverse impact by ridding them of the emotion as well.

People have used this method throughout history. The researchers in the study reference the Japanese festival of hakidashisara at the Hiyoshi shrine in Kiyosu, where visitors smash small plates representing things that make them angry. And writing a letter just to burn it is a well-known spiritual and therapeutic practice for letting go of complicated feelings.

The applications of these findings are immediately apparent. After all, this is a trick that anyone can try, and its impact goes beyond the individual. Equipping people to process their anger in a productive way can reduce cases of violence [ PDF ] and improve the mental and physical health —not to mention the relationships —of those who suffer from anger management issues. 

The study has implications for other emotions as well. It’s not unreasonable to think that other difficult feelings like sadness, envy, loneliness, or anxiety may be alleviated through a similar exercise. At the very least, we know that journaling [ PDF ] alone is usually a good first step. If you prefer to vent digitally, it remains to be seen if using the virtual recycling bin has the same benefits.

Cognitive Behavioral Therapy and Workbooks for Anger Management Essay

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Introduction

Cognitive behavioral therapy, self-help books and workbooks for anger management, workbook’s analysis.

It goes without saying that anger may be regarded as a normal reaction in response to pain, frustration, tiredness, ignorance, annoyance, critique, and being overwhelmed with daily struggles. However, when anger becomes enduring, intense, and frequent while reasons are not significant, it requires particular attention and a qualified response. Anger refers not only to emotional outbursts but to aggressiveness and intimidation as well. Excessive and uncontrolled anger leads to multiple negative consequences, including relationship problems, problems with employment and the law, health disorders, and more severe mental health issues. Cognitive behavioral therapy (CBT) remains one of the most efficient methods of anger management. At the same time, self-help books and workbooks become efficient assessment and treatment tools, especially for people whose healthcare accessibility is limited. Thus, the purpose of this paper is to examine CBT treatment in relation to anger, investigate the efficiency of its practices, and review a workbook dedicated to anger management in order to evaluate its potential to substitute traditional therapy.

In general, CBT is defined as solution-oriented psychotherapy that helps a patient identify his problem expressed in negative feelings or thoughts and assess its scope in order to challenge and replace these manifestations with more positive and rational ones. It is traditionally applied as an efficient solution for people with depression, stress, addiction, anxiety, and anger issues as it focuses on the development of practical skills that allow individuals to feel better. All in all, CBT is based on the following principles:

• Unhealthy and inappropriate ways of thinking are the main reason for psychological issues;
• Unacceptable behavior that causes a psychological problem derives from learned patterns;
• It is possible to minimize the manifestations of a psychological issue through coping strategies for more rational thinking.

CBT has two major aspects which include functional analysis and skills training. In other words, a patient learns to look at feelings and thoughts that lead to a particular inappropriate behavior and gains new coping skills. Meanwhile, a therapist plays an important role in CBT by controlling sessions, providing guidance, and giving direct advice. In addition, as treatment presupposes the assignment of homework, a specialist will review it and provide quality feedback for better understanding and consistent practice.

In relation to anger, CBT-related assessments and treatment fully fit the intervention model for this condition. Thus, CBT presupposes a wide range of exercises and questions that help a patient define triggers that lead to outbursts and their root causes. On their basis, a therapist provides various techniques and strategies for efficient anger management and emotion control, such as relaxation, deep breathing, and rational problem-solving. In general, for people who suffer from intense and enduring anger, CBT treatment implies the following steps:

• The determination of a problem’s root causes. First of all, a patient should identify major situations and conditions that cause anger in order to make a smarter decision concerning a solution.
• Strengthening of awareness and understanding. Self-awareness is highly essential for anger management as it helps realize the importance of this psychological issue.
• The determination of negative thoughts. In collaboration with a patient, a therapist defines negative and inaccurate thoughts that lead to inappropriate behavioral patterns.
• The change of negative thoughts. This step presupposes the development of positive thinking and the reframing of memories through various techniques to establish positive behavior. In addition, CBT treatment refers to the replacement of unhealthy and aggressive communication with assertive and peaceful one. Although anger remains a natural emotion, it is necessary to use adaptive ways of communication to avoid crossing acceptable boundaries.

It goes without saying that there are multiple techniques that may be used by a therapist, including personalized ones, and it is impossible to apply all of them. However, several methods used in CBT may be regarded as the most common and effective. The first one implies the enhancement of personal awareness as the expression of anger does not presuppose the understanding of its clear sense. In this case, a specialist should perceive and explain to a patient the nature, causes, and consequences of his anger. Role-playing, detailed discussions, and self-monitoring are usually used to raise patient awareness.

Another strategy of CBT is the development of relaxation coping skills. As anger is traditionally associated with increased physical and emotional excitement, relaxation skills help an individual remain calm and reduce the negative consequences of outbursts. The acquisition of these skills is connected with the understanding of anger triggers for its lowering through slow deep breathing, focusing on the reduction of muscle tension, the repetition of calming words, and meditation. All techniques should be initially practiced during sessions to relax quickly in real-life situations.

Successful anger management presupposes the disruption of it by removal or avoidance and the replacement of anger-producing thoughts with reasonable thinking as well. In combination with relaxation coping skills, these techniques allow an individual to leave an anger-related situation. Negotiation with other people, alternative ways of response, and distracting non-angry activities contribute to the minimization of anger manifestations. At the same time, in particular situations, humor may assist in the elimination of negative thinking that leads to anger. Moreover, the understanding that other people can make mistakes and that some situations are inevitable helps disrupt stress caused by events or other people’s actions. Finally, CBT helps an individual to enhance his skills for efficient negotiation and interpersonal communication to avoid stress, conflicts, and, as a result, the expression of anger. Thus, skill training will contribute to efficient interaction in a direct, problem-solving, and calm manner.

In the present day, regardless of expressed skepticism and insufficient research in relation to their scientific status, self-help books and workbooks for the management of various psychological disorders are extremely popular. A considerable number of people use bibliotherapy as a self-administered and self-prescribed treatment and “a very cost-effective substitute for professionally delivered therapy” (Redding et al., 2008, p. 537). At the same time, workbooks are frequently provided by therapists as patients’ homework for more appropriate outcomes of CBT.

In general, it is possible to mention the efficiency of bibliotherapy for the management of anger and other mental health disorders. Multiple meta-analyses support the notion that the effect of self-help books is similar to the outcomes of traditional therapy (Redding et al., 2008). Bibliotherapy is more effective than placebo, antidepressants, and waiting lists (Redding et al., 2008). All in all, the general advantages of the use of workbooks for patients with psychological problems include bibliotherapy’s accessibility for large numbers of individuals, cost-efficiency, autonomy, and preventive and educative functions.

A workbook under analysis is The Anger Control Workbook written by McKay and Rogers which focuses on a particular subject – anger management. In general, this book may be regarded as an appropriate substitution for a traditional CBT treatment, especially for people who do not have an opportunity to visit a therapist. It contains all aspects of traditional therapy, such as the identification of a psychological issue, its root causes, negative thoughts and triggers that lead to emotional outbursts and aggression, and multiple applicable techniques for anger control.

The book is characterized by a compassionate approach, comprehensive narration, and scientific evidence for its content’s support. In other words, it addresses readers in a personal manner that resembles a competent therapist’s words. For instance, the authors state that when a patient suffers from intense anger forgetting all his resolutions to stay calm, he does not become a bad person (McKay & Rogers, 2000). Instead, he is full of pain, and anger is a way to overcome it. However, anger is a temporary solution that, in turn, leads to highly negative consequences for a person’s physical and mental health and relationships with others.

At the same time, the book is full of real-life examples that make its material more comprehensive. For instance, there are multiple examples that allow readers to understand the nature of anger, its causes, and its impacts. However, all aspects of bibliotherapy presented in the book are supported by evidence received as the result of multiple studies and research (McKay & Rogers, 2000). All in all, all factors of anger and coping techniques are consistent with psychological theory and research.

In general, The Anger Control Workbook is a helpful and accessible tool for anger self-management. It provides harmful, accurate, and specific guidance for readers to self-diagnose, apply coping techniques, and measure their progress in the long-term perspective. In addition, it contributes to a reader’s understanding of his anger-related issue to the fullest extent – thus, it describes not only the negative but positive consequences of stress as well to help an individual realize why it is expressed (McKay & Rogers, 2000). It goes without saying that coping techniques are thoroughly described, and templates for individual completion are presented. Moreover, in contrast with multiple workbooks, The Anger Control Workbook explains when and why self-help may be limited.

At the same time, there are several disadvantages connected both with an actual book and bibliotherapy in general. First of all, there is a slight inconsistency in the workbook – for instance, anger inoculation and coping techniques are intermixed. In turn, it would be reasonable to place the assessment of anger in one part of the book and anger management in another. In addition, the book addressed a common classical therapy that does not presuppose paying attention to patients’ cultural peculiarities. In this case, bibliotherapy cannot substitute for a culturally competent therapist. Moreover, not all people perceive knowledge efficiently without quality feedback which is not presupposed in workbooks. In this case, this format is insensitive to patients’ individual needs.

To conclude, CBT may be regarded as a highly efficient intervention for anger management. It helps a patient access his psychological issue and address it in the most appropriate way. In turn, self-help books and workbooks may substitute traditional therapy as they contain its aspects. However, on the basis of a workbook’s review, it is possible to state that bibliography leads to the most appropriate outcomes in combination with CBT as not all people may learn without a therapist, especially a culturally competent one, who will guide the progress and provide feedback.

McKay, M., & Rogers, P. D. (2000). The anger control workbook . New Harbinger Publications.

Redding, R. E., Herbert, J. D., Forman, E. M., & Gaudiano, B. A. (2008). Popular self-help books for anxiety, depression, and trauma: How scientifically grounded and useful are they? Professional Psychology: Research and Practice, 39 (5), 537-545.

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IvyPanda. (2023, September 26). Cognitive Behavioral Therapy and Workbooks for Anger Management. https://ivypanda.com/essays/cognitive-behavioral-therapy-and-workbooks-for-anger-management/

"Cognitive Behavioral Therapy and Workbooks for Anger Management." IvyPanda , 26 Sept. 2023, ivypanda.com/essays/cognitive-behavioral-therapy-and-workbooks-for-anger-management/.

IvyPanda . (2023) 'Cognitive Behavioral Therapy and Workbooks for Anger Management'. 26 September.

IvyPanda . 2023. "Cognitive Behavioral Therapy and Workbooks for Anger Management." September 26, 2023. https://ivypanda.com/essays/cognitive-behavioral-therapy-and-workbooks-for-anger-management/.

1. IvyPanda . "Cognitive Behavioral Therapy and Workbooks for Anger Management." September 26, 2023. https://ivypanda.com/essays/cognitive-behavioral-therapy-and-workbooks-for-anger-management/.

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IvyPanda . "Cognitive Behavioral Therapy and Workbooks for Anger Management." September 26, 2023. https://ivypanda.com/essays/cognitive-behavioral-therapy-and-workbooks-for-anger-management/.

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How to Manage Anger and Stress

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

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Asking for Help

Learning to manage stress and anger is a key life skill because these big feelings can affect us in negative ways—from our mental well-being to our physical health . Anger and stress management skills can help us handle our emotions in ways that support us and protect our relationships with others.

Let’s talk about how anger and stress are linked and the steps you can take to manage the stress and anger in your life more effectively.

At a Glance

Anger and stress can feed into each other—being stressed out can make you angry, and being angry about something can stress you out. There are strategies you can use to learn how to cope more effectively with both of these feelings.

What Anger and Stress Do to You

It’s probably no surprise that strong feelings like anger can negatively affect your mental health, but studies have shown that they also affect your physical well-being. Research has found that even a brief bout of anger can raise your blood pressure, and being exposed to stress for a long time also increases your risk of high blood pressure.

Having high blood pressure can lead to health problems down the road, like raising your chances of having a heart attack. Studies have also suggested that when we “push down” anger, it can affect our bodies. For example, we might actually feel more physical pain.

Researchers have also seen how chronic stress can cause physical changes in our bodies, like high cortisol or adrenaline levels, which can lead to health problems over time.

Anger and stress that are not being addressed and managed don’t just wear down our bodies—they also wear us out mentally. Over time, feeling these intense feelings and not dealing with them effectively can make us more likely to experience depression and anxiety and can also have a negative effect on our relationships.

We can also develop negative habits as a response to excessive levels of anger and stress that become more difficult to control over time. Either of these effects can result in more anxiety.

Think about how anger and stress play out in your life. Does it feel like a vicious circle? It can be hard to unravel the loop of anger and stress because these feelings often feed into each other. You get angry, and it stresses you out, and then feeling stressed out makes you angry.

That said, the goal is not to avoid anger and stress completely. It’s impossible to never have these feelings, and we all go through them. The key is to learn how to manage them in ways that support your mental and physical well-being and protect your relationships. 

This short, free 21-item test measures a variety of symptoms and feelings associated with  anger , such as anger about the present and future, anger towards the self, and hostile feelings toward others.

This anger quiz was medically reviewed by Rachel Goldman, PhD, FTOS.

What Triggers Stress and Anger?

There are a lot of things in life that can make you feel angry and stressed, often at the same time. There are also certain things about you as an individual that can make you more or less likely to get stressed and/or angry.

How You See the World

Some events can easily trigger anger or stress in anyone, but how much of an influence they have on you depends on your perspective—how you see and interpret the world.

For example, two people can be cut off in traffic. One person might interpret the gesture as a lack of respect, a threat to their physical safety, or a hostile gesture. This situation makes them angry. Another person may figure that the offending driver didn't see them or might be wrapped up in their own thoughts and let the event roll off their back.

The different reactions each person had depended on their view, or interpretation, of the triggering event (stimulus).

Your Personality

Some people have personality traits they were born with or developed very early in life that make them more likely to feel anger and stress. Some of these tendencies are seen early in life, but these tendencies can be mitigated.

• Some people are naturally more observant than others. This trait can make them more likely to notice things that might make them angry—things that may go unnoticed by someone else.
• Some people are naturally less comfortable with change, which can also cause stress and anger in certain situations.
• Other people have a low tolerance for frustration and get angrier more easily than others.  

Your Thoughts and Attitudes 

Our habitual thought patterns also contribute to our experience of anger or stress. Some people tend to interpret things negatively as a matter of habit. They may attribute someone else’s error to malicious or unkind motives, for example. They may take one negative event as a sign that more negative events are to come, which can cause more stress. They may even become bitter and resentful if they feel like the world is "out to get them."

Your Overall Health

If you live with a chronic illness, especially chronic pain, you probably don’t need to hear that research has shown it can be a lot harder to deal with life’s stresses when you’re trying to manage symptoms 24/7.

Living with a chronic illness or being in chronic pain can make even typical stressors and triggers feel a lot harder to manage. That’s why it’s even more important that you make stress and anger management part of your treatment plan, no matter what illness you’re dealing with.

While it can be easy to forget about the wellness of your mind when you’re so focused on what’s going on in the rest of your body, don’t let your mental health take a back seat.

There are even some expected variations in your health that can be triggers for anger and stress—hormonal shifts are a common example. If you’ve ever felt like your fuse is super short right before your period, you know this. Intense anger that’s related to changes in your menstrual cycle can even be a sign of premenstrual dysphoric disorder (PMDD).

Anger and Stress Management Skills 

Anger and stress are natural experiences that we all go through. It’s how we deal with these feelings and what triggers them that determines the effect they have on us.

We can’t always prevent stressful events from happening. Learning to manage stress with steps like breathing exercises,  journaling , or other  stress management techniques helps us neutralize the effects.

We also can’t always avoid getting angry—in fact, pushing down anger and trying to ignore it is not helpful and can even be harmful. Instead, we can learn to  work through our anger  in helpful ways.

We can learn how to respectfully express how we feel and prevent it from snowballing into bigger feelings we can’t control. Learning how to use assertive rather than aggressive communication can help us make sure that the conversations we have with others are productive and supportive.

You don’t have to try to manage stress and anger alone. Working with a  mental health professional  can help you learn to identify what triggers these feelings and figure out how to manage them.

Learning new coping skills , finding supportive ways to express yourself, and discovering strategies that help you handle your emotions can improve your physical and mental well-being, as well as your relationships with others.

McGill University. Is it true that getting angry can affect the heart? .

AHA. How high blood pressure can lead to a heart attack .

Toledo TA, Hellman N, Lannon EW, et al. Anger inhibition and pain modulation .  Ann Behav Med . 2019;53(12):1055-1068. doi:10.1093/abm/kaz016

O’Connor DB, Thayer JF, Vedhara K. Stress and health: A review of psychobiological processes . Annual Review of Psychology . 2021;72(1):663-688. doi:10.1146/annurev-psych-062520-122331

APA. How stress affects your health .

Everson‐Rose SA, Roetker NS, Lutsey PL, et al. Chronic stress, depressive symptoms, anger, hostility, and risk of stroke and transient ischemic attack in the multi-ethnic study of atherosclerosis .  Stroke . 2014;45(8):2318-2323. doi:10.1161/strokeaha.114.004815

Spruill TM, Butler MJ, Thomas SJ, et al. Association between high perceived stress over time and incident hypertension in Black adults: findings from the Jackson Heart Study .  Journal of the American Heart Association . 2019;8(21). doi:https://doi.org/10.1161/jaha.119.012139

Sutin AR, Luchetti M, Stephan Y, Sesker AA, Terracciano A. Purpose in life, stress mindset, and perceived stress: Test of a mediational model .  Pers Individ Dif . 2023;210:112227. doi:10.1016/j.paid.2023.112227

Mill A, Kööts-Ausmees L, Allik J, Realo A. The role of co-occurring emotions and personality traits in anger expression .  Front Psychol . 2018;9:123. doi:10.3389/fpsyg.2018.00123

Deater-Deckard K, Beekman C, Wang Z, et al. Approach/positive anticipation, frustration/anger, and overt aggression in childhood .  J Pers . 2010;78(3):991–1010. doi:10.1111/j.1467-6494.2010.00640.x

Stanford University. Embracing stress is more important than reducing stress, Stanford psychologist says .

MedlinePlus. Living with chronic illness - dealing with feelings .

Office on Women's Health. Premenstrual dysphoric disorder .

American Psychological Association.  Understanding anger . 

American Psychological Association.  Controlling anger before it controls you .

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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What is anger?

How anger management can help you.

• Tip 1: Explore what's really behind your anger

Tip 2: Be aware of your anger warning signs

Tip 3: identify your triggers, tip 4: learn ways to cool down quickly, tip 5: find healthier ways to express your anger, tip 6: stay calm by taking care of yourself, tip 7: use humor to relieve tension, tip 8: recognize if you need anger management classes, anger management how to control anger issues.

Is your temper hijacking your life and ruining your relationships? These tips and techniques can help you get anger issues under control and express your feelings in healthier ways.

Anger is a normal, healthy emotion, neither good nor bad. Like any emotion, it conveys a message, telling you that a situation is upsetting, unjust, or threatening. If your knee-jerk reaction to anger is to explode, however, that message never has a chance to be conveyed.

So, while it’s perfectly normal to feel angry when you’ve been mistreated or wronged, anger becomes a problem when you express it in a way that harms yourself or others.

You might think that venting your anger is healthy, that the people around you are too sensitive, that your anger is justified, or that you need to show your fury to get respect. But the truth is that anger is much more likely to have a negative impact on the way people see you, impair your judgment, and get in the way of success.

Effects of anger

Chronic anger that flares up all the time or spirals out of control can have serious consequences for your:

• Physical health. Constantly operating at high levels of stress and anger makes you more susceptible to heart disease, diabetes, a weakened immune system, insomnia, and high blood pressure.
• Mental health.  Chronic anger consumes huge amounts of mental energy, and clouds your thinking, making it harder to concentrate or enjoy life. It can also lead to stress, depression, and other mental health problems.
• Career . Constructive criticism, creative differences, and heated debate can be healthy. But lashing out only alienates your colleagues, supervisors, or clients and erodes their respect.
• Relationships . Anger can cause lasting scars in the people you love most and get in the way of friendships and work relationships. Explosive anger makes it hard for others to trust you, speak honestly, or feel comfortable—and is especially damaging to children.

If you have a hot temper, you may feel like it’s out of your hands and there’s little you can do to tame the beast. But you have more control over your anger than you think. With insight about the real reasons for your anger and these anger management tools, you can learn to express your emotions without hurting others and keep your temper from hijacking your life.

Myths and facts about anger

I shouldn’t “hold in” my anger. It’s healthy to vent and let it out.

While it’s true that suppressing and ignoring anger is unhealthy, venting is no better. Anger is not something you have to “let out” in an aggressive way in order to avoid blowing up. In fact, outbursts and tirades only fuel the fire and reinforce your anger problem.

Anger, aggression, and intimidation help me earn respect and get what I want.

Respect doesn’t come from bullying others. People may be afraid of you, but they won’t respect you if you can’t control yourself or handle opposing viewpoints. Others will be more willing to listen to you and accommodate your needs if you communicate in a respectful way.

I can’t help myself. Anger isn’t something you can control.

You can’t always control the situation you’re in or how it makes you feel, but you can control how you express your anger. And you can communicate your feelings without being verbally or physically abusive. Even if someone is pushing your buttons, you always have a choice about how to respond.

Many people think that anger management is about learning to suppress your anger. But never getting angry is not a healthy goal. Anger will come out regardless of how hard you try to tamp it down. The true goal of anger management isn’t to suppress feelings of anger, but rather to understand the message behind the emotion and express it in a healthy way without losing control. When you do, you’ll not only feel better, you’ll also be more likely to get your needs met, be better able to manage conflict in your life, and strengthen your relationships.

Mastering the art of anger management takes work, but the more you practice, the easier it will get. And the payoff is huge. Learning to control your anger and express it appropriately will help you build better relationships, achieve your goals, and lead a healthier, more satisfying life.

Tip 1: Explore what’s really behind your anger

Have you ever gotten into an argument over something silly? Big fights often happen over something small, like a dish left out or being ten minutes late. But there’s usually a bigger issue behind it. If you find your irritation and anger rapidly rising, ask yourself, “What am I really angry about?” Identifying the real source of frustration will help you communicate your anger better, take constructive action, and work towards a resolution.

Is your anger masking other feelings such as embarrassment, insecurity, hurt, shame, or vulnerability? If your knee-jerk response in many situations is anger, it’s likely that your temper is covering up your true feelings. This is especially likely if you grew up in a family where expressing feelings was strongly discouraged. As an adult, you may have a hard time acknowledging feelings other than anger.

Anger can also mask anxiety . When you perceive a threat, either real or imagined, your body activates the “fight or flight” response. In the case of the “fight” response, it can often manifest itself as anger or aggression. To change your response, you need to find out what’s causing you to feel anxious or scared.

Anger problems can stem from what you learned as a child. If you watched others in your family scream, hit each other, or throw things, you might think this is how anger is supposed to be expressed.

Anger can be a symptom of another underlying health problem , such as depression ( especially in men ), trauma, or chronic stress .

Clues that there’s more to your anger than meets the eye

You have a hard time compromising. Is it hard for you to understand other people’s points of view, and even harder to concede a point? If you grew up in a family where anger was out of control, you may remember how the angry person got their way by being the loudest and most demanding. Compromising might bring up scary feelings of failure and vulnerability.

You view different opinions as a personal challenge. Do you believe that your way is always right and get angry when others disagree? If you have a strong need to be in control or a fragile ego, you may interpret other perspectives as a challenge to your authority, rather than simply a different way of looking at things.

You have trouble expressing emotions other than anger. Do you pride yourself on being tough and in control? Do you feel that emotions like fear, guilt, or shame don’t apply to you? Everyone has those emotions so you may be using anger as a cover for them. If you are uncomfortable with different emotions, disconnected, or stuck on an angry one-note response to situations, it’s important to get back in touch with your feelings. HelpGuide’s free  Emotional Intelligence Toolkit can help.

While you might feel that you just explode into anger without warning, there are in fact physical warning signs in your body. Becoming aware of your own personal signs that your temper is starting to boil allows you to take steps to manage your anger before it gets out of control.

Pay attention to the way anger feels in your body

• Knots in your stomach
• Clenching your hands or jaw
• Feeling clammy or flushed
• Breathing faster
• Pacing or needing to walk around
• “Seeing red”
• Having trouble concentrating
• Pounding heart
• Tensing your shoulders

Stressful events don’t excuse anger, but understanding how these events affect you can help you take control of your environment and avoid unnecessary aggravation. Look at your regular routine and try to identify activities, times of day, people, places, or situations that trigger irritable or angry feelings.

Maybe you get into a fight every time you go out for drinks with a certain group of friends. Or maybe the traffic on your daily commute drives you crazy. When you identify your triggers, think about ways to either avoid them or view the situations differently so they don’t make your blood boil.

Negative thought patterns that can trigger anger

You may think that external factors—the insensitive actions of other people, for example, or frustrating situations—are causing your anger. But anger problems have less to do with what happens to you than how you interpret and think about what happened.

Common negative thinking patterns that trigger and fuel anger include:

• Overgeneralizing . For example, “You ALWAYS interrupt me. You NEVER consider my needs. EVERYONE disrespects me. I NEVER get the credit I deserve.”
• Obsessing over “shoulds” and “musts.”  Having a rigid view of the way a situation should or must go and getting angry when reality doesn’t line up with this vision.
• Mind reading and jumping to conclusions . Assuming you “know” what someone else is thinking or feeling—that they intentionally upset you, ignored your wishes, or disrespected you.
• Collecting straws . Looking for things to get upset about, usually while overlooking or blowing past anything positive. Letting these small irritations build and build until you reach the “final straw” and explode, often over something relatively minor.
• Blaming . When anything bad happens or something goes wrong, it’s always someone else’s fault. You tell yourself, “life’s not fair,” or blame others for your problems rather than taking responsibility for your own life.

When you identify the thought patterns that fuel your anger, you can learn to reframe how you think about things. Ask yourself: What’s the evidence that the thought is true? That it’s not true? Is there a more positive, realistic way of looking at a situation? What would I say to a friend who was thinking these things?

Once you know how to recognize the warning signs that your temper is rising and anticipate your triggers, you can act quickly to deal with your anger before it spins out of control. There are many techniques that can help you cool down and keep your anger in check.

Focus on the physical sensations of anger . While it may seem counterintuitive, tuning into the way your body feels when you’re angry often lessens the emotional intensity of your anger.

Take some deep breaths . Deep, slow breathing helps counteract rising tension. The key is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs.

Get moving . A brisk walk around the block is a great idea. Physical activity releases pent-up energy so you can approach the situation with a cooler head.

Use your senses . You can use sight, smell, hearing, touch, and taste to quickly relieve stress and cool down. You might try listening to a favorite piece of music, looking at a treasured photo, savoring a cup of tea, or stroking a pet.

Stretch or massage areas of tension . Roll your shoulders if you are tensing them, for example, or gently massage your neck and scalp.

Slowly count to ten . Focus on the counting to let your rational mind catch up with your feelings. If you still feel out of control by the time you reach ten, start counting again.

Give yourself a reality check

When you start getting upset about something, take a moment to think about the situation. Ask yourself:

• How important is it in the grand scheme of things?
• Is it really worth getting angry about it?
• Is it worth ruining the rest of my day?
• Is my response appropriate to the situation?
• Is there anything I can do about it?
• Is taking action worth my time?

If you’ve decided that the situation is worth getting angry about and there’s something you can do to make it better, the key is to express your feelings in a healthy way. Learning how to resolve conflict in a positive way will help you strengthen your relationships rather than damaging them.

Always fight fair . It’s okay to be upset at someone, but if you don’t fight fair, the relationship will quickly break down. Fighting fair allows you to express your own needs while still respecting others.

Make the relationship your priority . Maintaining and strengthening the relationship, rather than “winning” the argument, should always be your first priority. Respect the other person and their viewpoint.

Focus on the present . Once you are in the heat of arguing, it’s easy to start throwing past grievances into the mix. Rather than looking to the past and assigning blame, focus on what you can do in the present to solve the problem.

Be willing to forgive . Resolving conflict is impossible if you’re unwilling or unable to forgive. Resolution lies in releasing the urge to punish, which can never compensate for our losses and only adds to our injury by further depleting and draining our lives.

Take five if things get too heated . If your anger starts to spiral out of control, remove yourself from the situation for a few minutes or for as long as it takes you to cool down.

Know when to let something go . If you can’t come to an agreement, agree to disagree. It takes two people to keep an argument going. If a conflict is going nowhere, you can choose to disengage and move on.

Recognizing any passive-aggressive behavior

Anger isn’t always expressed in the form of a furrowed brow or raised voice. Passive-aggressive behavior is more subtle. It’s when you express your anger in a way that’s indirect or seems non-confrontational.

You might sarcastically say, “Thanks for all your valuable input,” to a coworker who didn’t participate in the work meeting, or give your partner the silent treatment because they upset you. This can be damaging to relationships because it confuses the other person and you’re not actually expressing your feelings.

Even if you don’t always realize you’re doing it, there are ways change your behavior:

Reframe your idea of conflict. Often, people who are passive-aggressive fear direct conflict. But by asserting your wants and needs, you’re helping others to better understand you. 

Be mindful of your anger. When you detect the physical signs of anger in yourself, take a moment to write down why you’re upset, instead of reacting passive-aggressively.

Be assertive . Practice voicing your needs and setting boundaries in a way that’s respectful but clear to those around you.

Taking care of your overall mental and physical well-being can help ease tension and diffuse anger problems.

Manage stress . If your stress levels are through the roof, you’re more likely to struggle controlling your temper. Try practicing relaxation techniques such as mindfulness meditation, progressive muscle relaxation, or deep breathing. You’ll feel calmer and more in control of your emotions.

Talk to someone you trust . Nothing eases stress more effectively than chatting face-to-face with a friend or loved one. The person doesn’t have to provide answers, they just need to be a good listener. But talking about your feelings and seeking a different perspective on a situation is not the same as venting. Simply venting your anger at someone will only fuel your temper and reinforce your anger problem.

Get enough sleep . A lack of sleep can exacerbate negative thoughts and leave you feeling agitated and short-tempered. Try to get seven to nine hours of good quality sleep .

Exercise regularly. It’s an effective way to burn-off tension and ease stress, and it can leave you feeling more relaxed and positive throughout the day. Aim for at least 30 minutes on most days, broken up into shorter periods if that’s easier. 

Be smart about alcohol and drugs . They lower your inhibitions and can make it even harder to control your anger. Even consuming too much caffeine can make you more irritable and prone to anger.

Keeping an anger journal

Another way to manage stress is to write your frustrations down on paper. Noting how a situation makes you feel can help you to release emotions, organize your thoughts, and view the situation more objectively. You might even find it useful to toss your writing in the garbage when you’re done, symbolically “letting go” of the anger.

Try some of the following writing prompts to explore your anger:

• What outcome to this situation would make you happy?
• What angered you the most?
• What did you learn from it?
• Does this situation remind you of a similar one?
• What advice would you give to a friend who was in your position?

When things get tense, humor and playfulness can help you lighten the mood, smooth over differences, reframe problems, and keep things in perspective. When you feel yourself getting angry in a situation, try using a little lighthearted humor. It can allow you to get your point across without getting the other person’s defenses up or hurting their feelings. 

However, it’s important that you laugh with the other person, not at them. Avoid sarcasm, mean-spirited humor. If in doubt, start by using self-deprecating humor. We all love people who are able to gently poke fun at their own failings. After all, we’re all flawed and we all make mistakes.

So, if you’ve made a mistake at work or you’ve just spilled coffee over yourself, instead of getting angry or picking a fight, try making a joke about it. Even if the joke falls flat or comes out wrong, the only person you risk offending is yourself.

When humor and play are used to reduce tension and anger, a potential conflict can even become an opportunity for greater connection and intimacy.

If, despite putting these previous anger management techniques into practice, your anger is still spiraling out of control, or if you’re getting into trouble with the law or hurting others, you may need professional help. This could be in the form of therapy or anger management classes.

Therapy—either group, individual, or online therapy —can be a great way to explore the reasons behind your anger and identify triggers. Therapy can also provide a safe place to practice new skills for expressing anger.

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Anger management classes

Anger management classes allow you to meet others coping with the same struggles and learn tips and techniques for managing your anger.

Research shows that anger management programs can be useful for both decreasing anger and improving problem-solving and communication skills. Anger management classes are led by a specialist or counselor, meaning you’ll discover how anger works and common strategies to deal with the emotion.

You might be required to use a workbook in these classes so you can apply the lessons to your individual circumstances. Some classes offer a certificate of completion, which might be needed if your participation in the class was court-ordered.

Group sessions vs. one-on-one anger management

Group sessions are typically led by a single individual who can guide participants through educational material and group discussions. The class might focus on topics like recognizing triggers and exploring common coping techniques.

Because you’re in a group, the material might feel more generalized, and you won’t have the same level of privacy as you would in an individual session. However, you can connect with others who also deal with anger issues, learn about their experiences, and potentially discover coping strategies that have worked for them.

Individual therapy sessions can either supplement or replace group anger management classes. These sessions will allow you to engage one-on-one with a counselor or therapist so you can benefit from personalized advice and feedback. For example, a counselor might suggest cognitive behavioral therapy techniques that could help you in specific situations. Then, the two of you can try out role-play exercises so you can practice using those strategies.

In-person and online options

You can look for either in-person or online anger management classes. Some people might find face-to-face meetings to be more personal or intimate. Online sessions can be more suitable if you don’t have time to commute or have difficulty finding local options.

For the most flexibility, you can find self-paced, online anger management classes. However, these independent-learning programs tend to lack personalized feedback from a counselor or peers.

Anger isn’t the real problem in an abusive relationship

Despite what many believe, domestic violence and abuse does not happen due to the abuser’s loss of control over their temper. Rather, it’s a deliberate choice to control another person. If you are abusive towards your spouse or partner, know that you need specialized treatment, not regular anger management classes.

More Information

• Trauma - How anger should be treated when it’s a symptom of PTSD. (National Center for PTSD)
• When You Love an Angry Person - Tips on fighting fair, ways to approach a loved one, and when to seek more help. (Get Your Angries Out)
• Trauma- and Stressor-Related Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link
• Williams, Riccardo. “Anger as a Basic Emotion and Its Role in Personality Building and Pathological Growth: The Neuroscientific, Developmental and Clinical Perspectives.” Frontiers in Psychology 8 (November 7, 2017): 1950. Link
• Staicu, ML, and M Cuţov. “Anger and Health Risk Behaviors.” Journal of Medicine and Life 3, no. 4 (November 15, 2010): 372–75. Link
• Ba, Al Ubaidi, and Al Ubaidi Ba. “Control Excessive Anger before It Controls Your Life.” Accessed November 17, 2021. Link
• Zarshenas, Ladan, Mehdi Baneshi, Farkhondeh Sharif, and Ebrahim Moghimi Sarani. “Anger Management in Substance Abuse Based on Cognitive Behavioral Therapy: An Interventional Study.” BMC Psychiatry 17, no. 1 (November 23, 2017): 375. Link
• Nasir, Rohany, and Norisham Abd Ghani. “Behavioral and Emotional Effects of Anger Expression and Anger Management among Adolescents.” Procedia – Social and Behavioral Sciences , 2nd World Conference on Psychology and Sociology, PSYSOC 2013, 27-29 November 2013, Brussels, Belgium, 140 (August 22, 2014): 565–69. Link
• Bodenmann, Guy, Nathalie Meuwly, Thomas N. Bradbury, Simone Gmelch, and Thomas Ledermann. “Stress, Anger, and Verbal Aggression in Intimate Relationships: Moderating Effects of Individual and Dyadic Coping.” Journal of Social and Personal Relationships 27, no. 3 (May 1, 2010): 408–24. Link
• Fehr, Beverley, Mark Baldwin, Lois Collins, Suzanne Patterson, and Riva Benditt. “Anger in Close Relationships: An Interpersonal Script Analysis.” 25, no. 3 (March 1, 1999): 299–312. Link
• Candelaria, Ashley M., Alicia L. Fedewa, and Soyeon Ahn. “The Effects of Anger Management on Children’s Social and Emotional Outcomes: A Meta-Analysis.” School Psychology International 33, no. 6 (December 1, 2012): 596–614. Link
• Okuda, Mayumi, Julia Picazo, Mark Olfson, Deborah S. Hasin, Shang-Min Liu, Silvia Bernardi, and Carlos Blanco. “Prevalence and Correlates of Anger in the Community: Results from a National Survey.” CNS Spectrums 20, no. 2 (April 2015): 130–39. Link
• Saghir, Zahid, Javeria N. Syeda, Adnan S. Muhammad, and Tareg H. Balla Abdalla. “The Amygdala, Sleep Debt, Sleep Deprivation, and the Emotion of Anger: A Possible Connection?” Cureus 10, no. 7 (July 2, 2018): e2912. Link
• Anjanappa, S., Govindan, R., Munivenkatappa, M., & Bhaskarapillai, B. (2023). Effectiveness of anger management program on anger level, problem solving skills, communication skills, and adjustment among school-going adolescents. Journal of Education and Health Promotion , 12 , 90. Link
• Brandt, A. (2013). 8 Keys to Eliminating Passive-Aggressiveness. W. W. Norton & Company.   Link
• Understanding anger: How psychologists help with anger problems . (n.d.). Https://Www.Apa.Org. Retrieved March 27, 2024, from Link
• Kanaya, Y., & Kawai, N. (2024). Anger is eliminated with the disposal of a paper written because of provocation. Scientific Reports , 14 (1), 7490. Link
• Karmin, A. (2017). Anger management workbook for men : take control of your anger and master your emotions. Althea Press. ‌ Link

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Essay on Anger

Students are often asked to write an essay on Anger in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Anger

Understanding anger.

Anger is a strong feeling of annoyance or displeasure. It’s a natural, human emotion that everyone experiences. It can be caused by both external and internal events.

Effects of Anger

Anger can lead to negative outcomes like arguments, fights, or even health problems. It can also make it hard for people to think clearly or make good decisions.

Managing Anger

It’s important to learn how to manage anger. This can involve taking deep breaths, counting to ten, or walking away from a situation. It’s okay to feel anger, but it’s important to express it in a healthy way.

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250 Words Essay on Anger

Anger, a primitive emotional response, is often a reaction to perceived threats or injustices. It’s an emotion that can range from mild irritation to intense fury and wrath. While often viewed negatively, anger can serve crucial functions, such as alerting us to harmful situations or motivating us to take action.

The Manifestations of Anger

Anger manifests in various ways, both physically and psychologically. Physically, it can increase heart rate, blood pressure, and adrenaline levels. Psychologically, it can trigger feelings of frustration, annoyance, and resentment. It’s important to note that anger is often a secondary emotion, arising in response to primary emotions like fear, hurt, or shame.

The Duality of Anger

Anger, despite its negative connotations, can be both destructive and constructive. Uncontrolled anger can lead to mental and physical health problems, damage relationships, and lead to aggressive or violent behavior. On the other hand, controlled anger can act as a catalyst for positive change, stimulating problem-solving and conflict resolution.

Effective anger management is critical for mental and emotional well-being. Techniques such as mindfulness, cognitive restructuring, and assertive communication can help individuals express anger in a healthy and productive manner. Recognizing the triggers and signs of anger, and learning to respond rather than react, can transform anger from a destructive force into a constructive tool.

In conclusion, understanding, expressing, and managing anger is a vital aspect of emotional intelligence. It is not about eliminating anger, but about harnessing its energy for positive change and personal growth.

500 Words Essay on Anger

Introduction.

Anger is an integral part of the human emotional spectrum, often characterized by feelings of discontent, hostility, or violent tendencies. It is a natural response to perceived threats or harm, serving as a protective mechanism that triggers the body’s ‘fight or flight’ response. However, when unchecked, anger can lead to detrimental effects on an individual’s physical health, mental wellness, and social relationships.

The Psychology of Anger

Anger, at its core, is an emotional response to certain triggers, which can be external or internal. These triggers may vary widely among individuals, influenced by factors such as personality traits, cultural background, and personal experiences. Theories suggest that anger is a secondary emotion, often stemming from primary feelings of fear, hurt, or frustration. It serves as a defense mechanism, helping individuals cope with challenging situations by asserting dominance or control.

Physiological Impact of Anger

The physiological response to anger is often immediate and intense. The body releases stress hormones like adrenaline and cortisol, accelerating heart rate, blood pressure, and energy levels. Over time, chronic anger can lead to significant health issues, including heart disease, stroke, and weakened immune system. It also exacerbates mental health conditions such as depression, anxiety, and insomnia.

Societal Implications of Anger

On a societal level, anger can lead to aggressive behavior, violence, and conflicts, affecting interpersonal relationships and social harmony. It can also lead to self-destructive behaviors, such as substance abuse or reckless actions. However, anger is not entirely negative; when channeled constructively, it can drive social change, fuel motivation, and promote assertiveness.

Effective anger management is crucial for maintaining well-being and fostering healthy relationships. It involves recognizing anger signs, understanding triggers, and developing coping strategies. Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help individuals regain control during anger episodes. Cognitive-behavioral therapy is also an effective approach, helping individuals reframe negative thought patterns that fuel anger.

In conclusion, anger is a complex emotion with significant implications on individual and societal levels. While it serves as a natural defense mechanism, uncontrolled anger can result in severe health issues and societal discord. Therefore, understanding and managing anger effectively is crucial for promoting personal health, social harmony, and overall well-being. It is important to remember that anger, like any other emotion, is a natural human experience – it is not the feeling, but how we handle it, that truly matters.

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Minnesota man dismembered pregnant sister, placed body parts on porch, court papers show

A Minnesota man has been arrested after police say he killed and dismembered his pregnant sister last week and placed her body parts on a stranger's front porch.

Jack Joseph Ball, 23, of Lakeville, is charged with second-degree murder with intent and second-degree murder of an unborn child in connection to the death of his 30-year-old sister, Bethany Ann Israel, court records filed Tuesday in Dakota County District Court show.

The killing reportedly took place May 23 at Ball's home in Lakeville, about 20 miles south of Minneapolis, according to the Lakeview Police Department.

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Mom discovers 'a substantial amount of blood,' court papers say

According to a five-page criminal complaint, police responded to Ball's home about 11 p.m. after the siblings' mother called 911 and reported she thought her daughter had been killed inside the residence.

The mother told arriving officers her daughter visited her son's home to have dinner earlier in the evening and when she did not hear from her, she went to the home to check on her.

She told police when she arrived, her son "tore out of the house" and when she went inside, court papers show, she saw "a substantial amount of blood" and called for help.

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Brother's journal reveals anger about sister's pregnancy

Officers entered the home and found a large amounts of blood in the kitchen and discovered a "bloody saw, hatchet, and large, bloody, knives," the complaint reads. They also reportedly found "several dismembered body parts" in the home and another bloody knife on the living room floor. 

In the home, the complaint continues, police found journals and handwritten notes from Ball expressing his anger Israel was pregnant and "no longer innocent."

A body part on the front porch

While searching for the suspect, police received a 911 call from a resident in Rosemount, a community about 11 miles northeast, reporting they watched a man through their Ring security system place a body part on their front porch.

Arriving officers located a dismembered body part believed to belong to Israel and during a search of the area around the home, found Ball near a shed in a neighboring backyard. He was covered in blood and had a "self-inflicted knife wound across his throat."

A further search of the area, the affidavit continues, found additional body parts belonging to the victim.

An autopsy revealed Israel died as a result of "complex homicidal violence" and was about 18 weeks pregnant when she was killed.

Ball was arrested and remained jailed without bond on Thursday, records show.

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GoFundMe describes woman as 'a cherished wife, daughter, sister'

According to an online fundraiser created by Kylie Contreras , Israel was "a cherished wife, daughter, sister, and an expectant mother but also a beloved figure in the volleyball community."

"Bethany’s radiant spirit and unwavering kindness touched the lives of all who had the privilege of knowing her," the fundraiser created to help raise money for funeral arrangements and her husband, Josh Israel, through financial hardship, reads.

As of Thursday it had raised more than $34,000 since it was created Tuesday.

USA TODAY has reached out to Contreras.

Natalie Neysa Alund is a senior reporter for USA TODAY. Reach her at [email protected] and follow her on X @nataliealund.

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EU foreign chief says Israel must respect UN court, control settler violence in the West Bank

Prime Minister of the Palestinian Authority Mohammed Mustafa, left, speaks after receiving a document handed over by Norway’s Foreign Minister Espen Barth Eide, right, prior to a meeting for talks on the Middle East in Brussels, Sunday, May 26, 2024. Norway on Sunday handed over papers to the Palestinian prime minister to officially give it diplomatic recognition as a state in a largely symbolic move that has infuriated Israel. The formal recognition by Norway, Spain and Ireland, which all have a record of friendly ties with both the Israelis and the Palestinians, while long advocating for a Palestinian state, is planned for Tuesday. (AP Photo/Virginia Mayo)

Norway’s Foreign Minister Espen Barth Eide, right, prepares to hand a document to Prime Minister of the Palestinian Authority Mohammed Mustafa prior to a meeting for talks on the Middle East in Brussels, Sunday, May 26, 2024. Norway on Sunday handed over papers to the Palestinian prime minister to officially give it diplomatic recognition as a state in a largely symbolic move that has infuriated Israel. The formal recognition by Norway, Spain and Ireland, which all have a record of friendly ties with both the Israelis and the Palestinians, while long advocating for a Palestinian state, is planned for Tuesday. (AP Photo/Virginia Mayo)

Norway’s Foreign Minister Espen Barth Eide shows a document which will be handed to Prime Minister of the Palestinian Authority Mohammed Mustafa prior to a meeting for talks on the Middle East in Brussels, Sunday, May 26, 2024. Norway on Sunday handed over papers to the Palestinian prime minister to officially give it diplomatic recognition as a state in a largely symbolic move that has infuriated Israel. (AP Photo/Virginia Mayo)

Prime Minister of the Palestinian Authority Mohammed Mustafa, second left, and Norway’s Foreign Minister Espen Barth Eide, second right, meet after the handover of a document prior to a meeting for talks on the Middle East in Brussels, Sunday, May 26, 2024. Norway on Sunday handed over papers to the Palestinian prime minister to officially give it diplomatic recognition as a state in a largely symbolic move that has infuriated Israel. (AP Photo/Virginia Mayo)

Prime Minister of the Palestinian Authority Mohammed Mustafa, left, speaks with the media after the handover of a document by Norway’s Foreign Minister Espen Barth Eide prior to a meeting for talks on the Middle East in Brussels, Sunday, May 26, 2024. Norway on Sunday handed over papers to the Palestinian prime minister to officially give it diplomatic recognition as a state in a largely symbolic move that has infuriated Israel. (AP Photo/Virginia Mayo)

Prime Minister of the Palestinian Authority Mohammed Mustafa, left, reaches out to shake hands with Norway’s Foreign Minister Espen Barth Eide prior to a meeting for talks on the Middle East in Brussels, Sunday, May 26, 2024. Norway on Sunday handed over papers to the Palestinian prime minister to officially give it diplomatic recognition as a state in a largely symbolic move that has infuriated Israel. (AP Photo/Virginia Mayo)

Prime Minister of the Palestinian Authority Mohammed Mustafa, left, shakes hands with Norway’s Foreign Minister Espen Barth Eide prior to a meeting for talks on the Middle East in Brussels, Sunday, May 26, 2024. Norway on Sunday handed over papers to the Palestinian prime minister to officially give it diplomatic recognition as a state in a largely symbolic move that has infuriated Israel. (AP Photo/Virginia Mayo)

Norway’s Foreign Minister Espen Barth Eide, right, speaks with Prime Minister of the Palestinian Authority Mohammed Mustafa after handing over a document prior to a meeting for talks on the Middle East in Brussels, Sunday, May 26, 2024. Norway on Sunday handed over papers to the Palestinian prime minister to officially give it diplomatic recognition as a state in a largely symbolic move that has infuriated Israel. The formal recognition by Norway, Spain and Ireland, which all have a record of friendly ties with both the Israelis and the Palestinians, while long advocating for a Palestinian state, is planned for Tuesday. (AP Photo/Virginia Mayo)

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BRUSSELS (AP) — The European Union’s foreign policy chief insisted Sunday that Israel must abide by the U.N. top court’s rulings and end its offensive in the southern Gaza city of Rafah and, at the same time, questioned the possible involvement of authorities in the settler violence against Palestinians in the occupied West Bank.

On a day that visiting Palestinian Prime Minister Mohammad Mustafa basked in the attention after two EU nations and Norway pledged to recognize a Palestinian state, Josep Borrell further pressured Israel to take immediate actions to make sure that tax income meant for the Palestinian authorities is no longer stopped.

The demands came at the end of the week that saw the international community put increasing pressure on Israel to fundamentally change the course of the war it wages on Hamas in the Gaza Strip through international court action and diplomatic maneuvering.

Borrell insisted Israel had driven the Palestinians to the edge of a catastrophe because “the situation in Gaza is beyond words. The occupied West Bank is on the brink, risking an explosion any time.”

While most of the global attention is centered on Gaza, Borrell said that “we should not forget what’s happening in the West Bank,” where the seat of the Palestinian Authority is based.

“There we see an intensified spiral of violence. Indiscriminate and punishing attacks by extremist settlers, more and more targeting humanitarian aid heading to Gaza. And they are heavily armed. And the question is, who is arming them? And who is not preventing this attack from happening,” Borrell said.

Rights groups and Palestinian residents have said that Israeli forces often provide an umbrella of security to armed settlers attacking Palestinian towns and nomadic communities.

Such settler violence, Borrell said, “is coupled with unprecedented Israeli settlement expansions and land grabbing.”

Borrell also countered Israeli threats to hit the Palestinians financially. On Wednesday, Finance Minister Bezalel Smotrich said he would stop transferring tax revenue earmarked for the Palestinian Authority, a move that threatens to handicap its already waning ability to pay salaries to thousands of employees.

Under interim peace accords in the 1990s, Israel collects tax revenue on behalf of the Palestinians, and it has used the money as a tool to pressure the PA. After the Oct. 7 Hamas attack that triggered the war in Gaza, Smotrich froze the transfers, but Israel agreed to send the money to Norway, which transferred it to the PA. Smotrich said Wednesday that he was ending that arrangement.

“Unduly withheld revenues have to be released,” said Borrell, with Norwegian Foreign Minister Espen Barth Eide standing next to him.

Eide was in Brussels Sunday to hand over diplomatic papers to Mustafa ahead of Norway’s formal recognition of a Palestinian state, a largely symbolic move that has infuriated Israel.

The formal recognition by Norway as well as Spain and Ireland — which all have a record of friendly ties with both the Israelis and the Palestinians, while long advocating for a Palestinian state — is planned for Tuesday.

The diplomatic move by the three nations was a welcome boost of support for Palestinian officials who have sought for decades to establish a statehood in east Jerusalem, the West Bank and the Gaza Strip — territories Israel seized in the 1967 Mideast war and still controls.

“Recognition means a lot for us. It is the most important thing that anybody can do for the Palestinian people,” said Mustafa. “It is a great deal for us.”

Some 140 countries — more than two-thirds of the United Nations — recognize a Palestinian state but a majority of the 27 EU nations still do not. Several have said they would recognize it when the conditions are right.

The EU, the United States and Britain, among others, back the idea of an independent Palestinian state alongside Israel but say it should come as part of a negotiated settlement.

Belgium, which holds the EU presidency, has said that first the Israeli hostages held by Hamas need to be freed and the fighting in Gaza must end. Some other governments favor a new initiative toward a two-state solution, 15 years after negotiations between Israel and the Palestinians collapsed.

Sunday’s handover of papers came only two days after the United Nations’ top court ordered Israel to immediately halt its military offensive in the southern Gaza city of Rafah in the latest move that piled more pressure on the increasingly isolated country .

Days earlier, the chief prosecutor for the International Criminal Court requested arrest warrants for Israeli leaders, including Prime Minister Benjamin Netanyahu, along with Hamas officials.

The war in Gaza started after Hamas-led militants stormed across the border, killing 1,200 people and taking some 250 hostage. Israel’s ensuing offensive has killed more than 35,000 Palestinians, according to Gaza’s Health Ministry, and has caused a humanitarian crisis and a near-famine.

'Road rage' driver who threatened female motorist told to take anger management course

The female driver said she doesn't "trust any motorist now", and always "keeps my doors locked".

Friday 24 May 2024 13:09, UK

A driver who shouted and swore at a lone female motorist has avoided being sent to prison - but has been ordered to complete an anger management course as part of his sentence.

Peter Abbott, 60, was convicted of using threatening abusive or insulting words or behaviour against Samantha Isaacs during the incident outside a Tesco petrol station in Bournemouth, Dorset, on 25 August last year.

After the trial at Poole Magistrates' Court, the judge sentenced him to a 12-week prison sentence suspended for 18 months and disqualified him from driving for 18 months.

He was also ordered to carry out 20 rehabilitation days, to complete an anger management course and pay £300 compensation to Ms Isaacs and £300 court costs.

Sentencing Abbott, District Judge Orla Austin said: "Ms Isaacs was a lone female in her car, this was a sustained incident, your level of anger and aggression was extremely high, the language you used was extremely offensive and you put her in significant fear with an ongoing effect on her life.

"Bystanders intervened, such was the level of your aggression."

In a victim impact statement read to the court, Ms Isaacs said: "I don't trust any motorist now, I feel my confidence in driving has taken a huge knock.

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"I am now turning away work that is further afield. I keep my doors always locked, I never drive unless I really must, I am so angry the man has taken my job pleasure away from me, I am angry that I am scared all the time when I drive."

Abbott told the court that he accepted he needed to seek anger management counselling as he had become "isolated" in recent years.

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The court heard that a personal reference for Abbott from a friend described him as "a peaceful, introverted and bookish person".

He said: "I have been isolated for quite a long while, this is mainly due to the nature of my work, I am a translator, I spend days and weeks holed up in my apartment in front of the computer.

"So progressively over the 12 years I have been back in the UK I have noticed my relationships with people have diminished to the point where I didn't have any contact with friends or family."

He added: "I have always expressed regret and remorse for my part in the incident and fully hold my hands up to that and realise it was wrong and I am prepared to accept the consequences of that behaviour."

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May 26, 2024 | 8:44 PM EDT

Richard Childress and Austin Hill | Image Credits – Imago

‘Hothead’ Austin Hill would revert to his old ways at Charlotte, this time with the defending Xfinity Series champ, Cole Custer . On Lap 185, door-banging through turn 4, the #21 painted a sorry scene as it drove through the #00’s rear bumper, trying “to kill” an infuriated Custer, as he said after the race.

Many will agree that Hill’s aggression warrants his being parked for at least one outing. But considering NASCAR remains tight-lipped over recent infractions from Richard Childress drivers, Tony Stewart & Gene Haas’ second-tier champions have nostalgic comparisons to throw in the face of the recent developments. And the fans are running wild on Twitter.

Austin Hill’s “hothead” move on Custer reignites Kyle Busch’s controversy

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Austin Hill looked set to prove his haters wrong with back-to-back victories at the Daytona & Atlanta Xfinity races earlier this season. Then came the COTA Xfinity outing & a late-race tussle with a certain double hopeful from the shores of New Zealand, Shane van Gisbergen . A consequent caution, along with a track violation from the #97 car, led to NASCAR sending Shane van Gisbergen to the back of the pack, despite him leading from the final restart and finishing P2. Hill replaced SVG on the podium. That call would only sit right with a few, following the events in Austin on March 23rd.

Exactly two months and two days later, RCR’s full-time Xfinity Series starter and part-time driver of the #33 Cup Chevy stirred up even more controversy for his team owner, right after Kyle Busch’s heavily debated dust-up with Ricky Stenhouse Jr at North Wilkesboro. For those surprisingly unaware, Stenhouse Jr landed a right hook on Richard Childress’ #8-driving “Rowdy,” after waiting for 198 laps beside his victim’s RCR hauler. He acted this way due to an early-race wipeout, courtesy of Busch, that looked similar to Austin Hill’s no-lift rear-ending of Cole Custer’s SHR Ford.

JTG Daugherty Racing’s 2023 Daytona 500-winning #47 driver was fined a record $75K, while his team lost integral members to suspension. Stenhouse Jr’s father had his hard card revoked after throwing his name into the hat for a million-dollar brawl at North Wilkesboro. NASCAR issued no penalties for Busch or RCR for his blatantly intentional actions during the race. This drew major outcry amidst the grandstands over the sanctioning body seemingly favoring Richard Childress’ 6-time Bill France Cup-winning race team.

Considering some questionable penalty calls in recent times and NASCAR’s radio silence over Austin Hill’s lack of punishment, Cole Custer took to his X handle, comparing his Charlotte fortunes to those of Ron Hornaday Jr during the latter’s failed Truck Series championship advance at Texas in 2011. Ironically, one Kyle Busch was the reason that Kevin Harvick’s former driver couldn’t win his fifth Truck Series championship that night, in another resemblant incident.

Following a touch with Kyle Busch Motorsports’ #18 truck around Lap 13, Hornaday Jr found himself spun into the outer walls under caution, by none other than its team owner/driver himself, in a scene eerily reminiscent of Busch’s aggressive move on the #47 car at North Wilkesboro last week. But comparing these events to his own disappointments this week at Charlotte, Custer wrote on social media, “I don’t see any difference. I understand hard racing, I don’t understand that. Also when I have a right front brake line cut.”

I don’t see any difference. I understand hard racing, I don’t understand that. Also when I have a right front brake line cut. pic.twitter.com/lwK5RqQkyH — Cole Custer (@ColeCuster) May 25, 2024

From the naked spectator’s eye on screens worldwide, many witnessed the retaliatory developments that ultimately led to a P25 for Hill. And as Custer ended his day at P32 with a DNF in the background of Chase Elliott’s first Xfinity win since 2016, many others noticed some concerning developments brewing inside the broader NASCAR spectrum.

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One must remember NASCAR levied a hefty $50,000 fine on the then-JGR driver, Kyle Busch, following his actions in Texas. The sanction also included a suspension, barring him from competing in the subsequent Nationwide and Sprint Cup Series events that weekend. This prompted one fan to write, “ Looks the same to me. Austin Hill deserves to be parked,” (as well), opining on Custer’s grievances.

Others agreed that “ today. Hill has an anger mgmt issue with a weapon on track.” The #21 car’s reckless advances and earlier tussles with former disgruntled RCR teammate, Sheldon Creed also struck a wrong chord with many, as one fan stated with a touch of reality, “ @_AustinHill needs serious help before he does something regretable.  This is not the first, second, third, or even fourth time.  @NASCAR needs to finally do something with him.”

“As a fan of RCR, I am with you on this one. His short fuse needs to be parked for at least 1 race,” concurred another diehard, an admirer of Richard Childress’ glorious race team. These perspectives shed a brighter light on the more widespread sentiments, pointing many a finger toward these unforeseeable circumstances.

Making things even clearer, a fan concluded their feelings towards Austin Hill’s defamatory actions, commenting, “I have no idea why @NASCAR didn’t park him. I guess there are special rules for @RCRracing”

Regardless, until NASCAR takes some much-required measures to fix these accusations, drivers like Custer should “Tell ‘em” how it is to ensure a positive dialogue emerges between the fight-night atmosphere currently plaguing the stock car scenes.

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Amman Augustin

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