How To Understand And Manage A Short Temper
While most people experience anger from time to time, some may default to this emotion more quickly, easily, or frequently than others—colloquially referred to as having a “short temper.” Individuals with a short temper may find that their anger often leads to interpersonal conflict or even mental and physical health concerns, such as high blood pressure. That’s why it may be worthwhile for them to look into effective, healthy ways to manage this strong emotion. We’ll outline potential causes of a short temper along with management strategies to try below.
What causes a short temper?
Being quick to anger can be the result of a variety of influences, often in combination with each other. First, a person’s upbringing can be a factor. Remember that one of the key ways in which children learn is by observing others. That means that those who grew up in households where they regularly witnessed their parents, siblings, and/or other caregivers routinely and easily react to situations with anger may have internalized this as a valid response to most or all situations. If this tendency is not consciously recognized and shifted, the individual may carry it into adulthood.
Next, note that anger is often a secondary emotion that results from another underlying feeling, such as sadness, uncertainty, fear, frustration, or confusion. As humans, we sometimes struggle to process intense primary emotions like these and may instead use quick anger as a coping mechanism. Plus, the experience of intense and/or chronic stress added in can make things even worse. For example, consider someone who works at a high-stress job. They may be quick to anger because they’re afraid of failure, are worried about job tenure or finances, or even because they’re facing frustration or fear related to their home life.
Finally, short tempers can also represent a symptom of any of several different mental health disorders, including but not limited to:
Intermittent explosive disorder (IED)
Certain anxiety disorders
Depression
Oppositional defiant disorder (ODD)
Bipolar disorder
Post-traumatic stress disorder (PTSD)
Additionally, certain physical illnesses and neurological health conditions can also lead to anger, such as diabetes, dementia, and epilepsy.
Tips for managing a short temper
Despite the complex psychology that’s often behind the manifestation of a short temper, it is possible to find healthy outlets and coping strategies for your strong emotions. The following are some helpful techniques for those who live with a short temper to consider.
Identify causes and triggers
Figuring out what causes you to feel angry so easily or often is typically the first step in learning to manage this emotion. Keeping a journal can be useful to this end, as it can allow you to reflect on past situations where your anger flared so you can pinpoint exactly why. Digging as deeply as you can is often helpful in this exercise.
For example, if you got angry because you were stuck in traffic, see if you can figure out why that situation bothered you so much. Was it because you didn’t sleep well the night before and were more on edge in general? Because you fought with your partner that morning and were worried about your relationship? Because you were afraid of being late to work again and were concerned about your job being in jeopardy? Once you start to recognize the patterns or feelings that often lead to anger, you may be able to better manage your emotions when those situations arise in the future.
Maintain healthy habits
Our physical and mental health are closely connected, so maintaining a healthy lifestyle may help set you up for better emotional and mental health. For example, research suggests that exercise can help dissipate stress—a common cause of a short temper—and contribute to a sense of calm. In addition, other studies indicate that eating a nutritious diet may help reduce levels of the stress hormone cortisol in the body. Finally, regularly getting enough sleep can help both your body and mind be better prepared to manage the day’s stressors and keep your emotions in check.
Learn relaxation exercises
One of the key physical symptoms of anger is tension. When you start to feel yourself getting worked up, you might notice that you’re clenching your jaw or fists and hunching your shoulders. You may notice your heart rate increase and your body temperature rise as your system prepares to face a threat. That’s why relaxation exercises can be useful—to reduce this tension before it can peak. To this end, you might try techniques like progressive muscle relaxation, mindfulness meditation, calming visualizations, or counting exercises, for example.
Seek out anger management support
Many people find anger management support resources to be helpful. Anger management classes are one option. While there are various kinds, most are centered around identifying sources of anger, finding constructive outlets, and reducing stress. Support groups related to anger management may also be useful for some individuals. They can offer a safe space to discuss anger-related challenges with others who have discussed experiences. Such support groups are often led by a trained facilitator or therapist who can guide discussions and impart useful techniques and exercises as well.
Connect with a therapist
Meeting with a therapist can be another useful tool for learning to manage anger. They can help you address the root of this strong emotion, whether it’s high stress levels, past trauma, or something else. If you’re also experiencing other symptoms of a mental health condition, they can address these as well. In addition, a therapist can offer you a variety of anger-management strategies that may help you gain better control over your reactions. They may utilize role-playing scenarios, teach you deep breathing exercises, or show you how to use cognitive reframing to adjust your perspective on triggering situations.
For some people, the process of finding and regularly commuting to a therapist’s office can cause additional stress. Making calls to find a provider and then sitting in traffic to and from each appointment can trigger anger or frustration or simply be inconvenient. In cases like these, online therapy can represent a viable alternative. With an online therapy platform like BetterHelp, you can get matched with a licensed therapist who you can speak with via phone, video call, and/or in-app messaging from the comfort of your own home, or anywhere you have a reliable internet connection. Research suggests that certain forms of online therapy can result in a significant reduction in anger in those experiencing problematic levels of this emotion, so this format may be worth exploring if it’s more convenient for you.
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Takeaway
What does short temper mean?
Having a short temper means being quick to get mad about something that may not anger others.
How do I stop my short temper?
To stop an angry outburst or manage a short temper, it can help to find health outlets and learn coping strategies for strong emotions. Start by trying to identify what triggers your anger. Try keeping a mood journal to help you reflect on past situations and pinpoint where your anger is coming from. Try to maintain healthy habits, including getting enough sleep and exercise. Learn and practice deep breathing techniques and other relaxation techniques, and use them when you start to feel your heart rate increase or your anger rise. Getting help can also help you learn to control your short temper. Consider joining an anger management support group or reaching out to a therapist for professional guidance to learn more about managing your anger.
Is short temper a personality trait?
A short temper can be considered a personality trait, but it can also be a sign of a mental health condition or another underlying issue. For example, anger may be a secondary emotion that results from other things, like frustration, fear, sadness, or confusion. A short temper may also be a sign of several mental health conditions, including major depressive disorder, oppositional defiant disorder, bipolar disorder, some anxiety disorders, and post-traumatic stress disorder.
Is short-temperedness a weakness?
Some people might consider short-temperedness a weakness. It can have significant effects on the body and in everyday life. Anger can exacerbate physical health issues like high blood pressure or arrhythmias and, in extreme cases, may lead to a heart attack. Anger can put us into an agitated state that triggers our fight or flight response, which can affect our judgment and affect our memory, and it may have significant effects on the gut. Anger can result in stomach pains, cramping, or diarrhea.
Short-temperedness can also affect your overall well-being and how you interact with others. Getting mad easily and often may damage relationships with friends, family members, and coworkers.
Is short temper part of ADHD?
It can be. Emotional dysregulation can be a feature of ADHD, which can cause people with this mental health condition to feel grumpy, impatient, or irritable or lead to sudden surges of anger or violent outbursts of anger.
What do you call a short-tempered person?
People may have many nicknames for short-tempered people, including hot-headed, rowdy, high-strung, fiery, or temperamental.
Why do I get angry so easily?
People can get angry easily for many reasons, and it can happen to anyone. Sometimes, a short temper results from another emotion, like if you’re feeling sad, anxious, scared, or frustrated, or it can result from something as common as a bad night of sleep. People who seem to have a short temper frequently or are unable to control their anger may have underlying mental health issues, like depression, oppositional defiant disorder, bipolar disorder, some anxiety disorders, and post-traumatic stress disorder.
Does short tempered mean angry?
Short tempered doesn’t necessarily mean angry; it is more a way of describing someone who gets angry quickly or may get angry for seemingly no reason.
Why do I have anger issues?
Many things can trigger anger issues. Some are things that everyone may face from time to time, like money issues, grief, family problems, and general stress that can negatively affect how you cope.
Anger can also be a symptom of a range of mental health conditions, including depression, obsessive-compulsive disorder, attention deficit hyperactivity disorder, alcohol misuse, oppositional defiant disorder, bipolar disorder, or intermittent explosive disorder.
Do I have a bad temper?
Everyone gets mad occasionally, has their own threshold for what makes them angry, and has their own ways of expressing anger. At times, anger can be a healthy emotion and maybe a warranted and acceptable reaction. But if you find yourself getting mad or having negative feelings about things that don’t seem to bother other people, if you frequently get angry, or if your temper is causing relationship issues, problems at work, or ability to live your everyday life, you may have a bad temper.
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