It’s a terrible feeling when anxiety turns into anger. You rage at the source of that anxiety. Even if that source is you.

Why does this happen?

Because anger, essentially, is a secondary emotion that just scratches the surface of what’s going on inside. Deeper emotions, such as worry and fear, are likely fueling your anger response.

However, until you find more productive ways to regulate and express your feelings, the effects of your anger can be devastating. To others, your anger may feel unpredictable, disrespectful, and even dangerous. They may not realize that it is an expression of your fear or worry.

Thus, you must find ways to effectively cope and redirect your thoughts when anxiety turns into anger. Here’s how:

When Anxiety Turns Into Anger: Slow Down Your Anxious Thoughts

When you first notice anxiety rising, it helps to mentally slow things down. For example:

• Practice breathing exercises. Try closing your eyes and breathing slowly, deeply, and repeatedly. This gives your mind somewhere else to focus rather than the source of the anxiety.
• If you are able, jot down your thoughts as you feel the emotions build. Keep a notebook and pen handy at all times. Note your emotions, why they are happening, and how they affect you.

These tactics are useful when you notice the anxiety arising, but remain in control. But what happens if things escalate?

Using Emotional “Emergency Brakes” for Anxiety

Perhaps, you tried the above ideas, but they aren’t working. Inside, you know that your anxiety is reaching critical levels. Soon, your irritation and anger will show. What now? Try these ideas to ensure self-control:

• Remove yourself from the situation, if it’s safe and practical to do so. It makes sense to get away from an anxiety-inducing source. For instance, if you are stuck in an escalating argument, ask to take a break. Then step outside or into another room. Something that simple can slow racing thoughts and bring your emotional temperature down.
• Move around if you can. Physical movement really helps to release energy from anxiety and anger. It’s as if our bodies know that we need to let off steam. Do jumping jacks, stretches, or other simple exercises. Better yet, nature and exercise, combined, are ideal stress relievers. Get outside and take a brisk walk.

Why Anxiety Turns into Anger: When the Reasons Come from Within

Although the source of your anxiety often stems from outside sources, sometimes it comes from within. For instance, are the following issues for you?

• Self-doubt
• Shame
• Disappointment
• Fear of failure
• Regrets of the past

These feelings can spur anxiety, which then leads to anger and frustration.  When anxiety turns to anger, you have to dig deep to reach a level of awareness and self-acceptance.

Take time for yourself. Ask yourself why you feel this way. Are your feelings logical or rational? Do these feelings stem from beliefs about yourself that you no longer accept, but still struggle with?

Then, try shifting your mindset away from these beliefs to more positive, supportive, and affirming thoughts.

Getting Professional Support

If you still find that anxiety turns into anger too easily, it’s time to get help. Certainly, the self-regulation skills practiced in anger management are important. However, to truly understand why your anger is occurring, it’s necessary to look deeper. That means considering that your anger is linked to anxiety. Right now, you may or may not recognize it.

When anxiety turns into anger, it can strain close connections, hurt feelings, and deepen emotional pain. If you realize your anger is a problem but suspect it’s not the root of what’s happening, please reach out. A therapist can help you resolve internal issues and set new goals for you and your relationships.

Let’s discuss your anxiety and/or any other concerns and turn things around. Please contact me today to learn more about anxiety therapy and how I can help.