Is Anger Issues a Mental Illness?

What is anger, and does it count as a mental illness? 

Anger is a normal emotion that everyone experiences. However, anger can become problematic and can be a symptom of underlying mental health issues that can arise, such as anxiety, fear, trauma, and depression. The purpose of anger is an emotional response stemming from a perceived threat or unmet expectation/need. Anger serves as a signal to warn us that something does not feel right, such as a value or boundary being crossed. For example, if you are one to value honesty in a friendship and find out you were lied to, this may upset you. In this case, your feelings of anger served as a signal to tell you that a value of yours was dismissed or not acknowledged. Anger is a response to feeling hurt, shame, frustration, and/or disappointment. When unmanaged, anger can impact our physical health, such as increased blood pressure, accelerated heart rate, or chest pain. 

Is anger problematic?  

As mentioned above, anger is an emotional response that signals that something is wrong. Anger can lead to aggressive behaviors, which can be problematic. Aggressive behavior, such as yelling, screaming, speaking passive-aggressively, or damaging one’s property, is unhelpful and can be harmful. Anger can become problematic when it is unmanaged, frequent, intense, lasting for long periods of time, difficult to control, and impairing daily functioning (i.e., occupationally, socially, physically, relationally, etc.). 

What calms anger issues? 

Adopting some tips to help cool down anger is essential and beneficial when working toward deeper mental health issues over the long term. Some relaxation and coping skills that help are…

1. Leave the situation:
   • A discussion or argument can become intense at times. In this situation, the best thing to do is to change the scene and step away from the situation that upset you. 
2. Exercise/go for a walk:
   • This activity will release endorphins that will have a soothing effect on the body and naturally boost your mood. Since anger is also energy, moving your body will help with releasing some of that built-up energy and provide a healthy outlet for release. Walking can promote relaxation, calming the body and the mind simultaneously. 
3. Draft a letter:
   • Remember – this letter will NOT be the one that you send. Instead, writing a letter is a way to release and control your emotions safely. The act of writing is also helpful for increasing self-awareness toward identifying or recognizing patterns in your behaviors or reactions. With self-reflection, you can begin to identify situational triggers or people. Ultimately, it helps you manage your anger more healthily and effectively. 

What is the best therapy for anger? 

Anger is a secondary emotion. Underneath anger, you may find a web of more complicated and deeper issues impacting your mental health and well-being. As mentioned before, anger signals that something deeper is going on. When left unaddressed, it can exacerbate existing symptoms or intensify underlying mental health issues. One of the most effective and evidence-based psychological treatments to address anger and the deeper issues fueling it is Cognitive Behavioral Therapy (CBT).  This form of therapy has been extensively researched and proven to be effective for a variety of problems and/or underlying issues, even ones that fuel anger. Some examples are anxious or fearful thoughts, depressed mood, low self-esteem, and unresolved trauma from past experiences. For all of these issues, anger may present itself as a protective response toward painful memories, increased irritability, distressing emotions, triggers, and vulnerabilities. 

CBT will assist in working through the thoughts, feelings, behaviors, and beliefs that underlie an issue, such as anger. By developing CBT skills, you can work toward re-framing your brain and body to think and react more effectively. The following are a couple of ways CBT can help address anger: 

1. Recognize & Identify Thoughts:
   1. We have so many thoughts per day, but not every thought is true or needs to be given energy. Our thoughts can be distorted or unhelpful at times. These types of thoughts may look like catastrophizing, predicting, overgeneralizing, or all-or-nothing thinking. It is helpful to replace these thoughts with more neutral and realistic thoughts. For example, a distorted thought, including catastrophizing, may look like, “I’m not going to let them get away with that.” This thought stems from a belief that there must be consequences to an action in which you were wronged. It can lead to feelings of resentment or a need to take control of the situation or “teach them a lesson.” After some emotional regulation, a more balanced and re-framed thought may look like, “I am capable of addressing this situation calmly and responding thoughtfully. I can’t control other people’s actions. Letting go of the things I cannot control will help me move forward”.
      
2. Relaxation Techniques:
   1. Managing our emotional responses is key to not reacting out of impulse. Re-framing or challenging your thoughts cannot be accomplished without a level of emotional regulation. Techniques like deep breathing, meditation, mindfulness exercises, and guided imagery can help. Practicing these helpful techniques can also help your body’s fight-or-flight response that anger oftentimes triggers. It is crucial for your parasympathetic nervous system – the part responsible for rest and relaxation – to feel calm and send a signal to your body that you are safe. 

If you are finding it challenging to manage your anger, negative thought process, and unhelpful beliefs – seek professional help from a Los Angeles Therapist with a background in anger management. Here at Anger Management 818, we offer anger management classes catered to individuals, couples, and relationships. We offer anger management classes in multiple locations, including Glendale, Pasadena, Sherman Oaks, Woodland Hills, and nationwide virtually. Reach out today to learn more and find the class that works for you.