Anxiety and anger are two powerful emotions that are sometimes closely intertwined. While at first glance, they may seem unrelated, having anxiety can be the driving force behind feelings of anger or vice versa.

Understanding the link between anxiety and anger may help people who are experiencing them seek appropriate management techniques.

Read on to discover the complex relationship between anxiety and anger. Explore insights into their triggers and prevalence and learn practical guidance for managing these emotions and when to consult with a medical professional.

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Everyone will experience anxiety and anger at some point in life. People may experience both emotions at the same time.

Many situations in everyday life can trigger these emotions, such as health concerns, financial circumstances, and interpersonal relationships.

When a person faces a situation that triggers either anxiety or anger, their body releases powerful hormones that lead to the fight and flight response and physical symptoms like:

Having anxiety and anger is not always bad. These emotions are natural responses to stressful situations and, in some cases, can lead to positive problem-solving.

However, some people may find that feelings of anxiety and anger become overwhelming and affect their daily lives and relationships.

Can anxiety cause aggressive behavior?

Sometimes, having feelings of anxiety can lead a person to have aggressive behavior. Anxiety can cause irritability and restlessness, which may lower the threshold for aggressive reactions.

A survey study of 1,933 adolescent students found that the students with higher anxiety scores had more aggressive behaviors.

Additionally, research into the effects of the COVID-19 pandemic on mental health suggests that increased anxiety may contribute to increased aggression.

For example, one survey of over 500 Polish adults found a positive link between the severity of anxiety and aggressive behaviors. They also show a relationship between the intensity of alcohol consumption and aggression.

Another study found that healthcare workers during the COVID-19 pandemic had increased anxiety levels, which led many to the use of alcohol as a coping method. Both the increase in anxiety and the increase in alcohol intake led to more aggressive behaviors.

The following methods may help a person calm their emotions when feeling anxious or angry.

Go for a walk

Getting outside and going for a walk may help alleviate feelings of anxiety and anger.

A 2020 study in Japan on middle-aged and older adults found that walking in urban parks for 11 to 15 minutes helped reduce heart rate and blood pressure and decrease feelings of anxiety and anger.

Another 2018 study of young adults found that walking in forested areas for 15 minutes helped improve positive moods and decreased negative moods of anxiety, depression, and anger.

Practice mindfulness

Mindfulness is a practice that can alleviate feelings of anger and anxiety by reducing ruminating thoughts and instead anchoring the mind into the present moment.

Ruminating or having uncontrolled negative thoughts about past or future possibilities tends to worsen feelings of anger, anxiety, or depression.

Taking thoughts captive through mindfulness, focusing on the here and now, and avoiding ruminating thoughts can encourage a sense of calm and reduce anger and anxiety.

Talk with a professional

Speaking with a healthcare professional, especially one who specializes in mental health, can be a decisive step in learning to manage and reduce anxiety and anger.

They can provide a safe and confidential environment for a person to share their feelings and explore the underlying causes of these thoughts.

Professionals can use psychotherapy methods, such as cognitive behavioral therapy, to help a person learn alternative ways to manage anxiety and anger.

They can also prescribe medications when necessary, which can work alongside therapy to manage symptoms.

Exercise

Exercise is a tool people experiencing anger or anxiety can use to help reduce their emotions.

Movement encourages the release of endorphins, the body’s natural mood elevators, which can improve someone’s sense of well-being.

For example, researchers found that 30 minutes of moderate-intensity exercise significantly helped improve the negative moods of late adolescent males.

Several examples of moderate-intensity exercise include:

For optimal health, the Centers for Disease Control and Prevention (CDC) recommends getting a minimum of 150 minutes of moderate-intensity exercise each week, and two days of strength training.

People should speak with a healthcare professional about anxiety or anger if the intensity of the emotions is regularly interfering with daily activities and relationships.

Other specific times it is best to speak with a professional may include when:

  • self-managing attempts do not lead to improvements
  • negative feelings are persistent or disproportionate to the situations
  • there are physical symptoms, such as insomnia or heart palpitations
  • the emotions provoke harmful behaviors to oneself or others

The complex relationship between anxiety and anger can have a significant impact on a person’s well-being and daily functioning. While they are distinct emotional states, anxiety can trigger feelings of anger, and sometimes anger may trigger anxiety.

Learning to manage these powerful emotions effectively is important for overall well-being. Coping strategies may include taking walks, practicing mindfulness, talking with a professional, and regular exercise.

It is crucial to recognize when these emotions are too overwhelming and unmanageable. A healthcare professional can provide additional coping strategies and help address any underlying causes.