Signs and causes of anger problems

Anger shows up in your body as well as your mind. Your heart speeds up, your muscles tighten and your mind locks onto whatever set you off.^1,2 Learning to spot these early signs is the first step to staying in charge of what you do next.

This page explains what anger does in the body and mind and the three common ways it goes wrong. It also covers the triggers that make anger flare and the health conditions that can show up as anger or irritability.

What anger does in your body and mind

When you get angry, your body gets ready for a fight. Your heart beats faster, your blood pressure rises, and your body releases adrenaline and noradrenaline (stress hormones that rev up the body).¹

The VA's anger program groups the early warning signs into four types:²

These signs show up in a different order for different people. Many anger programs ask you to rate your anger on a scale from 1 to 10, like a thermometer, so you can see it rising before it boils over.³

The anger cycle

Anger often follows a pattern. First comes a build-up, when tension and angry thoughts grow. Then comes the explosion, when you yell, threaten or lash out. Last comes the aftermath, often with guilt, regret or damage to a relationship.³ The best time to act is during the build-up, before the explosion.³

Three ways anger goes wrong

Anger itself is not the problem. Trouble comes from how it is expressed, and from how much of it there is. Experts describe three main ways people respond to anger: expressing it, holding it in, or calming down.¹ Expressing it in a firm, respectful way is the healthiest.¹

1. Outbursts. This is the kind most people picture: shouting, swearing, slamming doors, throwing or breaking things, threats or hitting.² Outbursts may feel like a release, but they often leave hurt and fear behind.

2. Simmering resentment. Some people rarely raise their voice. Instead they stew, replay what happened and hold grudges. Anger can also leak out sideways, through talking behind someone's back or doing a poor job on purpose.⁴

3. Holding it in. Swallowing anger can turn it inward. The American Psychological Association notes that this may feed into high blood pressure or depression.¹ After trauma, held-in anger can show up as self-blame or even self-harm.⁴

Signs your anger has become a problem

Ask yourself these questions about the past month:

• Do I get angry often, or over small things?
• When I get angry, does it get very strong?
• Once I am angry, do I stay angry for a long time?
• Do I want to hit someone, or have I broken things or scared people?
• Has my anger hurt my relationships, my work or my health?

These match the five areas measured by the DAR-5 anger scale in our MindCheck self-check. They are how often, how intense, how long, aggression, and how much anger gets in the way. Anger can also lead to injuries, high blood pressure, losing a job, pushing loved ones away, arrests or lawsuits.²

Common triggers and drivers

A trigger is the spark. Your body, your history and your thoughts decide how big the fire gets.

Feelings under the anger

Anger often sits on top of other feelings, such as hurt, humiliation or fear.^2,3 Old "red flag" sore spots from the past can make some situations feel bigger than they are.³ Naming the feeling underneath can take some of the heat out of anger.

Learned patterns

Some people may be born with a quicker temper. But how we act when angry is mostly learned, often in childhood, which means it can be changed.³

When anger is a symptom of something else

Sometimes anger or irritability (being easily annoyed) is a sign of another health condition. Then, treating that condition is part of easing the anger.

• Depression. Irritability, frustration and anger are common signs of depression. Some men seem angry or irritable instead of sad.⁸ See Signs and symptoms of depression and Depression in men.
• PTSD. After trauma, people may feel on edge, be easily provoked and react strongly to things that are not dangerous.⁴ See PTSD signs and symptoms.
• ADHD. A review of 13 studies found that adults with ADHD have much more trouble managing emotions than other adults, with quick mood shifts the clearest difference.¹⁰ See ADHD and mood.
• Bipolar disorder. During a manic episode, a person may be very irritable as well as very energized.⁹ See Bipolar signs and symptoms.
• Alcohol and drug use. Heavy drinking raises the risk of violence.⁷ After trauma, some people use alcohol or drugs to ease the tension that comes with anger.⁴ See Substance use.
• Brain injury. After a moderate or severe brain injury, people may feel angrier or more aggressive than before, act more on impulse, or have trouble controlling their behavior.¹²
• Dementia. Agitation and aggression in dementia usually happen for a reason, such as pain, poor sleep, changes in routine or the loss of freedom, like no longer driving.¹¹ See Agitation and aggression in dementia.

For more on when anger itself is a diagnosis, see When anger is a disorder.

Anger in later life

In later life, a change in temper can have many causes, including pain, hearing loss, medicines, depression and early dementia. A new change in temper deserves a medical checkup. See Anger and irritability in later life.

Common questions

Is irritability the same as anger?

They are close cousins. Irritability means getting annoyed easily, often over small things. It can be a mood that lasts for days. Anger is a stronger feeling, often aimed at a person or event. Long-lasting irritability can be a sign of depression or another condition.⁸

Is it bad to never get angry?

Not if you deal with problems in other ways. But if you swallow anger often, it can turn into resentment, self-blame or low mood.^1,4 Learning to say what bothers you, calmly and firmly, is healthier.

Can anger be inherited?

Some people may be born with a quicker temper. But the way people act when they are angry is largely learned, and it can be changed.³

When to get help

See a doctor or mental health professional if:

• Your anger is frequent, intense or long-lasting, or it is getting worse
• You have frightened or hurt someone, or broken things
• Anger is causing problems at work, at home or with the law
• You also feel low, on edge or hopeless much of the time
• You drink or use drugs to cope

Start by writing down your warning signs and triggers for a week or two. Then bring your notes to the visit. Self-help for anger can help you start now.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.