Why Do I Get Angry?
Feelings of anger arise due to how we interpret and react to certain situations. Everyone has their own triggers for what makes them angry, but some common ones include situations in which we feel:
threatened or attacked
frustrated or powerless
like we're being invalidated or treated unfairly
like people are not respecting our feelings or possessions
People can interpret situations differently, so a situation that makes you feel very angry may not make someone else feel angry at all (for example, other reactions could include annoyance, hurt or amusement). But just because we can interpret things differently, it doesn't mean that you're interpreting things 'wrong' if you get angry.
How you interpret and react to a situation can depend on lots of factors in your life, including:
Whether your anger is about something that happened in the past or something that's going on right now, thinking about how and why we interpret and react to situations can help us learn how to cope with our emotions better. It can also help us find productive strategies to handle our anger.
Your childhood and upbringing
How we learn to cope with angry feelings is often influenced by our upbringing. Many people are given messages about anger as children that may make it harder to manage it as an adult. For example:
You may have grown up thinking that it's always okay to act out your anger aggressively or violently, and so you didn't learn how to understand and manage your angry feelings. This could mean you have angry outbursts whenever you don't like the way someone is behaving, or whenever you are in a situation you don't like.
You may have been brought up to believe that you shouldn't complain, and may have been punished for expressing anger as a child. This could mean that you tend to suppress your anger and it becomes a long-term problem, where you react inappropriately to new situations you're not comfortable with. If you don't feel you can release your anger in a healthy way, you might also turn this inwards on yourself.
You may have witnessed your parents' or other adults' anger when it was out of control, and learned to think of anger as something that is destructive and terrifying. This could mean that you now feel afraid of your own anger and don't feel safe expressing your feelings when something makes you angry. Those feelings might then surface at another unconnected time, which may feel hard to explain.
Past experiences
If you've experienced particular situations in the past that made you feel angry, such as abuse, trauma or bullying (either as a child or more recently as an adult), and you weren't able to safely express your anger at the time, you might still be coping with those angry feelings now. This might mean that you now find certain situations particularly challenging, and more likely to make you angry.
Sometimes your present feeling of anger may not only be about the current situation but may also be related to a past experience, which can mean that the anger you are feeling in the present is at a level that reflects your past situation.
Becoming aware of this can help us to find ways of responding to situations in the present in a safer and less distressed way.
Current circumstances and pressure
If you're dealing with a lot of other problems in your life right now, you might find yourself feeling angry more easily than usual, or getting angry at unrelated things.
If there's a particular situation that's making you feel angry, but you don't feel able to express your anger directly or resolve it, then you might find you express that anger at other times.
Anger can also be a part of grief. If you've lost someone important to you, it can be hugely difficult to cope with all the conflicting things you might be feeling. Cruse Bereavement Care can offer support and information in this situation.
What can I do to manage my anger?
It can be frightening when your anger overwhelms you. But there are ways you can learn to manage your anger when you find yourself in difficult situations.
Remember: If your outbursts can be violent or abusive this can cause serious problems in your life and relationships, and can be very damaging to the people around you. In this case, it's essential to seek professional treatment and support for your anger.
Look out for warning signs
Anger can cause a rush of adrenaline through your body, so before you recognise the emotion you're feeling you might notice:
your heart is beating faster
your breathing is quicker
your body is becoming tense
your feet are tapping
you're clenching your jaw or fists
Buy yourself time to think
Sometimes when we're feeling angry, we just need to walk away from the situation for a while. This can give you time to work out what you're thinking about the situation, decide how you want to react to it and feel more in control. Some ways you can buy yourself time to think are:
Counting to 10 before you react.
Taking yourself out of the situation by going for a short walk – even if it's just around your block or local area.