How to Deal With Anger Issues Effectively

Need to know how to deal with anger issues effectively? Let’s find out! Anger is a normal emotion that everyone experiences from time to time.

It’s a reaction to feeling threatened, frustrated, or helpless. While it’s natural to feel angry when faced with these situations, it’s important to be able to manage your anger in a healthy way. 

After all, anger usually clouds your judgment, making it hard to think clearly and consider the consequences of your actions.

 And while you may always get away with it, anger issues can be detrimental to your relationships at work, with friends, and at home—not to mention dangerous if you’re the type of person who takes their anger out on others.

12 types of anger issues:

According to research, there are various levels of anger. To help you understand yours, here are 12 types you should know:

1. Behavioral anger

Two young brothers fighting and hitting on grass in park, with older boy sitting over the younger

Behavioral anger is a physical expression of anger that often leads to violence with potential interpersonal or legal consequences. It is impulsive and unpredictable, often leading to conflict and tension in relationships.

It’s characterized by actions like punching, throwing things, and cornering someone. It’s a common form of anger in men with anger issues.

2. Destructive anger

Destructive anger is a type of anger that is characterized by a lack of control.

People with destructive anger feel like they can’t control themselves, and they often lash out in destructive ways that hurt the person they are angry with.

For example, they can break things important to the other person, like their car, laptop, or other important possessions. Destructive anger can also cause one to shut down those close to them emotionally.

This type of anger is very hard to deal with and often leads to problems in relationships and social circles.

3. Assertive anger

Assertive anger is a constructive form of anger that involves using clear, direct language and behaving assertively.

This type of anger helps you communicate your feelings clearly and positively without resorting to aggressive behaviors.

Using assertive anger constructively can help you achieve your goals and maintain healthy relationships with others.

An assertive person uses their voice and body language to communicate their feelings clearly and consistently.

This approach helps get the conversation started, resolves the issue quickly, and leaves everyone feeling better.

4. Chronic anger

Chronic anger is a type of anger that lasts for a long time.

It’s a low-lying feeling of resentment, irritability, frustration, and anger. It’s usually accompanied by other symptoms, such as low self-esteem, leading to depression and stress.

Chronic anger is commonly caused by unresolved issues that are often overlooked but continue to cause damage. This may make it difficult for one to express their needs, causing further physical and mental damage

5. Judgemental anger

Judgemental anger is a type of anger that is based on one’s belief about something, someone, or a situation. This type of anger is often expressed as criticism and contempt.

People who experience judgemental anger often feel superior to those they are angry at.

They may view their opponents as ignorant, stupid, or not worthy of their time or attention. In addition, they may believe that their opponents are responsible for all the world’s problems.

Judgemental anger can be destructive and negative. It can lead to arguments, conflict, and violence. It can also lead to feelings of stress, anxiety, and depression.

6. Passive-aggressive anger

Passive aggressive anger is the hidden anger of someone being attacked without being heard. It’s usually expressed in a passive way and involves resentments and complaints that are not directly voiced.

Instead, the person with passive-aggressive anger indirects their anger by acting out in ways that make others uncomfortable or angry. They may do this through sarcasm, underhanded behavior, or pretending to be happy when they’re really not.

Passive aggressive behavior can be frustrating for the person who is being attacked. It can also be hard to deal with because it’s hard to tell if the passive aggressive person is actually angry or just trying to irritate you.

7. Overwhelmed anger

Overwhelmed anger is a type of anger that occurs when someone is overwhelmed by what they are feeling.

They may be feeling intense emotions such as frustration, hurt, or fear, and may not be able to control their actions or reactions.

For example, a person who is angry because they were just fired from their job might lash out at their boss. A person who is angry because their spouse is being difficult might get into fights with them.

Overwhelmed anger can also be the result of chronic stress. This type of stress happens when a person has trouble dealing with everyday stressors (like work or family responsibilities). Over time, these daily stressors build up and lead to overwhelming anger.

People who experience overwhelmed anger often lash out at those around them in an attempt to gain control.

They may become argumentative, destructive, or even violent. They may also react defensively, withdrawing from relationships or activities they used to enjoy.

Overwhelmed anger can be a difficult emotion to deal with, but it can be managed if it is recognized and dealt with appropriately.

8. Self-abusive anger

One type of anger that can be difficult to deal with is self-abusive anger. This type of anger is usually directed towards oneself and often results in negative emotions like frustration, rage, and envy.

Self-abusive anger often stems from a lack of self-worth, feelings of shame and embarrassment, and a lack of self-confidence.

Self-abusive anger can be a sign of a problem with self-esteem or self-worth. People who feel low esteem may lash out at themselves in abusive ways, like drug abuse and alcohol intake. By hurting themselves, they hope to gain control and make things better.

Self-abusive anger can be difficult to identify and deal with because it often masquerades as normal anger.

People who engage in self-abusive anger may always seem angry and lash out at others without provocation. It’s important to be honest with yourself and understand what’s behind your anger.

9. Verbal anger

angry young businesswoman shouting at megaphone while talking on the phone

This form of anger is expressed through words. It can come in the form of insults, threats, or even shouting.

Verbally angry people often have a lot of pent-up frustration and anger that they want to release. They may do this by attacking others or speaking in a demeaning or disrespectful way.

10. Silent anger

People who display silent anger usually don’t express their anger openly, but they can still be angry inside.

Some examples of silent anger include being tense and irritable, being resistant to change, and avoiding conflict.

These people may not say anything, but they might still be angry and moody.

Silent anger can be very damaging to a person’s mental and physical health. It can lead to depression and other mental health issues, as well as physical health problems such as heart disease and stroke.

11. Volatile anger

Volatile anger is characterized by a sudden burst of emotions, followed by a rapid decline in mood.

People with volatile anger often have trouble controlling their emotions. This makes it difficult to think clearly and make rational decisions. They also tend to be impulsive and aggressive.

Volatile anger can lead to problems in relationships. It can cause tension and conflict between partners, as well as arguments. People with volatile anger also tend to be less forgiving and more likely to retaliate when angered.

12. Retaliatory anger

Retaliatory anger is a form of anger that is caused by an instinctive response to being attacked, which causes one to attack back.

It can take many different forms, including verbal abuse, insults, and threats. It can lead to violence and rage-filled conflicts, and it often causes damage to relationships.

However, it’s important to remember that retaliatory anger is usually motivated by revenge rather than justice.

So, it’s best to try to understand the reasons why someone might be angry. This will help prevent any lasting damage from occurring.

How to deal with anger issues?

Luckily, if your anger becomes a problem for you or another person, there are many ways to help you get out of it and regain control over your emotions.

1. Recognize the warning signs 

When managing anger, it’s important to be able to recognize the signs that you are getting angry. This can help you take steps to prevent yourself from reaching a boiling point.

Some common signs that you are getting angry include feeling your heart rate increase, clenching your fists or jaw, and feeling your face flush.

You may also notice that you are breathing more quickly than normal. If you start to feel any of these physical signs, it’s important to take a step back and try to calm down.

The first thing you should do is take deep breaths in through your nose and out through your mouth. Try counting to 10 as you do this to help distract yourself from the situation at hand.

If this doesn’t work, think about something calming, like going for a walk in nature or watching your favorite TV show.

If none of these methods work, contact someone close who will be able to listen while you vent so that they can provide support for what is happening in your life right now.

2. Stay busy

It’s important to stay busy when you’re trying to manage anger. This can mean keeping yourself occupied with work, hobbies, or even just taking a walk.

The key is to find an activity that will help you calm down and clear your head. Once you’ve found something that works for you, make sure to stick with it and find ways to incorporate it into your daily routine.

3. Learn from past mistakes

Anger is a strong emotion that can often lead to negative consequences if not appropriately managed.

It’s important to learn from past experiences with anger in order to manage it effectively in the future. Consider what happened last time you got angry and how you would have liked to react differently.

4. Meditate

Many people think that meditation is only for calm and peaceful people. However, meditation can be helpful for people with anger issues too.

Meditation helps you to focus on your thoughts and feelings. This can help you understand why you’re angry and how you can deal with it.

It can also help you to control your anger and stay calm in difficult situations. If you’re struggling with anger problems, mediation may be the answer for you.

5. Journal your thoughts

Journalling can be a powerful tool to help reduce anger issues. It allows people to document their thoughts and feelings, which can help them better understand why they’re angry and what they can do to calm down.

It can also help people learn more about their own emotions and how they affect their behavior. This information can be useful in managing anger and preventing future incidents.

6. Talk to someone

Upset woman speaking to her therapist while she is taking notes

Talking to a therapist or someone you know can improve anger issues because it allows you to express your feelings constructively.

When you talk to someone, they are able to hear what you have to say and offer their perspective. This can help you to understand why you are angry and find solutions.

Additionally, talking to someone can help build trust. Once you have built trust, it will be easier for you to share important personal information that could be causing the anger.

7. Channel your energy into something positive

Anger is a natural emotion that can be a sign of strength or weakness. When used productively, anger can be a powerful force that helps us achieve our goals.

However, when anger is uncontrolled or directed towards negative sources, it can damage our mental and physical health.

Channeling your energy towards something positive can improve your anger management skills and reduce the risk of developing negative emotions.

8. Think before you act

When we’re angry, our thoughts can quickly spiral out of control. We might start to think about what we want to happen instead of thinking about the situation at hand. This can lead to dangerous decisions and dangerous emotions.

The key to improving anger issues is to take a step back and think before you act. This will allow you to understand the situation better and make smarter decisions.

Final Thoughts

Anger is an emotion that almost everyone experiences from time to time.

It’s a natural response when something or someone in your life does not meet your expectations, causing you to become upset or frustrated.

Anger can be intense and fleeting, or it can simmer under the surface until it comes out in the form of passive-aggressive behavior or aggressive verbal or physical attacks.

But no matter how it manifests itself, anger always has consequences that negatively affect your life and the lives of those around you. So make an effort to actively manage any anger you could be having before it escalates.

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