How To Manage Anger When You’re Angry At The World
Anger is a common and healthy emotion that can sound an alarm when you or someone you care about has been wronged. At times, events can occur in the world that change the way you interpret events and feel about humanity. People go through tragic events, trauma, and challenging relationships in many areas of the world, and it can make others feel powerless to help.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
What does it mean to be angry at the world?
Feeling angry at the world can mean different things. For some, it can be a deep frustration with society or all the things that feel unfair or beyond our control. It may result from a heightened awareness of things others may overlook, such as injustice or inequality. Anyone can feel angry at the world, but some may become more aware of their feelings after a major life change or loss.
When anger toward the world is severe, you might not know how to proceed. Knowing that you don't have to cope with your anger alone can make a difference. Many people feel anger at the state of the world, and many people experience mental illness in response to current events. If you feel that your anger about the world is impacting your daily functioning, there are a few steps you can take to address it.
Why you might feel angry at the world
When society and current events fuel anger
It can be challenging not to feel angry when you’re aware of what is going on in the world around you. It may seem like every news cycle is filled with stories about political division and injustice in society, and honestly, anger can be a rational response. When the gap between how the world is and how you believe it should be is too wide, difficult emotions can become challenging to ignore.
When personal stress stacks up into anger
Sometimes, anger at the world may be tied to anger at your own circumstances. The combination of challenges like financial pressures, health concerns, grief, and burnout, combined with everyday reminders of societal pressures, can cause you to feel overwhelmed with feelings that you’re not sure how to manage.
Signs your anger is becoming a problem
Everyone feels angry from time to time, and it can even be a positive emotion, helping us identify problems and motivating us to change. However, there are some signs that anger may be becoming a problem. Knowing what to look for can help you understand when you may need help managing this intense emotion.
Emotional and behavioral signs
Some emotional and behavioral signs that anger may be becoming a problem for you include:
- You feel like your anger is controlling you.
- You engage in destructive behavior, like self-harm or violence, when you are angry.
- You realize your anger is affecting your relationships or career.
- Your anger hurts or frightens others.
- You cannot function in your daily life because of anger.
- You regret the things you say or do when you’re angry.
- Your anger has a negative impact on your mental and physical health.
- Your anger makes you feel bad about yourself.
- You turn to substances like drugs and alcohol to cope with your anger.
- You feel bad about the things you said and did when you were angry after you’ve calmed down.
Finding the right therapist isn’t just important – it’s everything.
Find your matchWhat to do if you are angry at the world
When you first notice your anger, addressing the emotion and how it is impacting your body before addressing the cause can be beneficial. Below are three steps you can take to control your nervous system when angry.
1. Pause and name what is underneath the anger
First, it may help to slow down and try to identify what is behind your anger. This idea is sometimes referred to as the anger iceberg, in which most of what lies beneath the anger sits under the surface. The angry emotions can be easy to see, but anger may just be the visible part of a range of emotions, including guilt, frustration, fear, or sadness. By taking the time to understand what else you may be feeling, you may be better prepared to manage your anger in the moment.
2. Regain control in the moment with calming skills
Using calming techniques can help you slow the physical manifestations of anger, like a rapid heart rate, tense muscles, or tightness in your chest.
To help regain control, one thing you can try is to scan your body and check in with each muscle group. Are your fists clenched or your shoulders tensed? Is your chest tight? Do you feel hot or that your heart is beating quickly? Once you've noticed where your sensations are, focus on changing them.
Other techniques that may help include:
- Grounding exercises
- Deep breathing exercise
- Taking a cold shower
- Going for a walk or run
- Spending time in nature
3. Choose a next action you can actually do today
When you’re angry at the world, it can be easy to feel like there’s nothing you can do because many problems may feel too big to tackle. In these cases, it can help to identify one small thing you can do to feel better. For example, you might try stepping away from the news, meeting a friend, journaling about how you’re feeling, or taking a walk. Anything that you can do to remind yourself of your own agency can help you gain a better understanding of what you can and cannot control.
Communication tools when anger shows up in relationships
Anger can significantly impact relationships. When you are angry, knowing what to say and how to say it can make a difference in how the people around you relate to and respond to you.
What to say to someone who is angry at the world
When someone you care about is overwhelmed by anger, you might be tempted to try to fix it or help them calm down, but doing so can make things worse. In many cases, people who are angry just want to be heard. Here are some things you might say to offer your support without risking escalation.
- That sounds incredibly frustrating.
- I can see why that feels so heavy.
- You’re not wrong to feel that way.
- I get why you’re angry; a lot of intense things are going on right now.
How to talk about anger without escalating
When you are angry, how you communicate can matter. Here are some things you can try to improve communication when you are angry.
- Slow down and think through what you want to say. Don’t say the first thing that comes to mind to avoid an emotionally-driven response.
- Listen to what the other person is saying.
- Try to determine what lies beneath your anger.
- Use “I” statements.
- Take a time out to calm down before continuing the conversation.
When anger is linked to mental health conditions
Anger at the world can be linked to a number of mental health conditions. We take a closer look at two of them below.
Can depression make you angry at the world?
Irritability is linked to depression, and in the right circumstances, it can escalate and lead to angry outbursts.
Research shows that anger can significantly influence depressive symptoms and that trait anger can play a role in the relationship between life experiences and depression. In other words, anger can be a byproduct of depression, but it can also affect how depression develops and is expressed.
What ADHD anger can look like
ADHD anger can be related to emotional dysregulation, which can be considered a key feature of the condition. People with ADHD may experience irritability or low frustration tolerance. They may have short-lived outbursts in response to these frustrations. People with ADHD may also be prone to rejection-sensitive dysphoria, when rejection leads to intense emotional pain that can be expressed as anger or rage that is difficult to control.
When to seek professional help
- While everyone experiences anger from time to time, it can be a concern when it begins to impact your daily life. Here are some things to consider if you’re thinking about getting help.
If anger is frequent, intense, or feels unsafe
When anger happens frequently, when it sticks around for a long time, if it causes problems in your relationships or professional life, or if it starts to scare you or even a few people in your life, it may be time to seek help.
What to look for in a therapist or counselor
When looking for a therapist, there are various things to look for. Start by checking their credentials. Most states require a master’s degree for therapists to practice independently, and they must obtain a license confirming they have met training and ethics requirements before practicing.
In addition, it can also help to find a therapist with whom you can work. Look for someone who has experience with anger management or anger-related mental health conditions, and make sure they have availability that works for your schedule. If you plan to use insurance, check with your insurer to make sure your preferred provider is covered.
Even if you find a provider who meets all your requirements, it's still important to make sure you feel comfortable working with them. Research shows that the quality of the therapeutic alliance can affect the outcome of psychotherapy. Things to look for include whether they listen without judgment, whether you feel safe being honest with them, whether they explain their approach clearly, and whether you leave sessions feeling understood rather than evaluated. It is perfectly reasonable to meet with multiple providers until you find the right fit.
Get mental health support with online therapy
Some people may struggle to reach out for help due to embarrassment or a fear of leaving home. In these cases, and many others, contacting a therapist online may be more convenient. When you sign up for online therapy through a platform like BetterHelp, you may not have to deal with the same restrictions you do at a traditional therapy office. You can schedule therapy sessions at times convenient for you and choose between phone, video, or live chat sessions. In addition, your therapist can send you digital worksheets you can print or fill out online.
Researchers in the mental health field have found online therapy an effective treatment method for those living with anger challenges. A recent meta-analysis found that motivated individuals experienced positive outcomes in online anger management therapy, with results comparable to in-person options. Therefore, seeking in-person treatment for anger may not be necessary if you're not comfortable doing so. If you are worried about the environment, you may also reduce your carbon footprint by receiving therapy from home.
Takeaway
What does it mean to be angry at the world?
This expression refers to angry emotions directed towards the world at large, as well as disappointment in humanity. Often, these sentiments tend to involve a sense of frustration at the present state of the world, current events, and perceived injustices. As Mental Health America puts it, many people feel the world fails to live up to their expectations, creating tension between what one expects and the reality they encounter. Experiencing trauma and mental health conditions can also alter one's way of seeing the world, making it challenging to feel good about life in general.
What can you do if you are angry at the world?
If you have anger issues, there are many helpful strategies you can use to try to keep anger at bay. Learning healthy ways to manage anger can help you channel anger appropriately.
Here are some suggestions from the American Psychological Association:
- Relaxation. Try simple tools like guided imagery, meditation, or deep breathing exercises, such as taking calming breaths, to help yourself calm down in the moment, making it easier to regain self-control. Spending time in nature can also help reduce stress and anxious feelings.
- Cognitive restructuring. This strategy focuses on changing the way you think. When people are angry, they may be overly dramatic or irrational. If this happens to you, try to replace these thoughts with more rational ones. To start, be careful using words like “always” or “never” as they may not be accurate and can make you think your anger is justified. This type of thinking can also make you feel like there is no way to solve the problem and may push away people who are willing to help you.
- Better communication. People who are angry can blame others and jump to conclusions, some of which can be wildly inaccurate. If you’re in a heated discussion and feel your anger rising, slow down and think about what you want to say. Listen carefully to what the other person is saying, and try to identify what is underlying the anger.
- Use humor. Laughing can diffuse many situations and may lead to a change in perspective. Although it can be tricky, try to laugh at yourself. People who are angry may buckle down into their argument and take themselves too seriously.
- Change your environment. Your environments can increase our anger, especially if you’re somewhere where you’re constantly reminded of your responsibilities and the problems that come along with them. Give yourself a break throughout the day when your stress starts to increase. If you get angry at traffic during your morning commute, find a new route to work that’s a little more scenic, or start taking the bus and reading a book or listening to music as you settle into mass transportation.
What do you say to someone who is angry at the world?
If you’re looking for a way to help someone who is angry calm down, try first validating their feelings without being judgmental, seeking to respect their perspective. Ask them to talk to you about what’s bothering them and really listen to what they have to say. Avoid focusing on whether you agree with them or not. Instead, aim to be supportive and help them feel heard. Once they start to calm down, try to steer the conversation in a different direction, like shifting from focusing on the problem to coming up with a solution. Be straightforward and ask, “What can I do to help?” or, “What is your ideal solution to this problem?”
Why am I so angry at everything?
Anger can come from many places. Some mental or physical health conditions can cause anger, including intermittent explosive disorder, mood dysregulation disorders, borderline personality disorder, bipolar disorder, and oppositional defiant disorder, which can all have anger as a symptom, as can depression, chronic stress, anxiety, and PTSD. People with these conditions may need the help of a licensed therapist and, in some cases, medication to manage their conditions.
Anger can also be a secondary emotion to a primary feeling. For example, some people may experience anger as a result of grief, sadness, or guilt.
External factors can also cause anger. Things like financial stress, relationship conflicts, or career trouble can contribute to anger, and people who grew up in households with angry parents or caregivers may have learned to respond to things in the same way.
What is happening in your body when you feel angry?
The physiology of anger is complex and may be related to our fight, flight, or freeze response and the sympathetic nervous system. This response can lead to many physical, mental, and emotional reactions, including jaw clenching, teeth grinding, stomach ache, headache, sweating, rapid heart rate, feeling flushed, shaking, or dizziness. You may feel irritated, sad, guilty, or depressed. People who are angry may experience some behavioral problems, too, including pacing, raising their voices, losing their sense of humor, getting sarcastic, or acting in an abusive manner.
What is the root cause of anger?
The root of anger can vary depending on the situation, but generally, anger emerges when someone feels threatened or powerless. For example, we might feel anger in situations that we cannot control, like getting stuck in a traffic jam, losing a job, or being diagnosed with a chronic illness. Anger can also be related to events in the past, such as rejection, trauma, neglect, or abuse.
Can depression make you angry at the world?
Yes. Research suggests that between 30% and 50% of people with major depressive disorder experience anger attacks; in some cases, this anger may be aimed outward, into the world.
What does ADHD anger look like?
ADHD anger may occur suddenly and can be intense and short-lived. Emotional dysregulation can be a key factor in ADHD, and people with this condition may have low frustration tolerance. These things can lead to exaggerated outbursts that can emerge as anger or rage.
What are the 3 R’s of anger?
The 3 R’s of anger are typically said to be relax, reassess, and respond. These techniques generally describe a process where you take time to slow down, rethink what is happening, and respond in a more positive way.
What does the Bible say about being angry at the world?
The Bible does not mention anything about anger at the world specifically, but it does offer advice about anger, including:
- Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. - James 1:19–20
- Make no friendship with a man given to anger, nor go with a wrathful man, lest you learn his ways and entangle yourself in a snare. - Proverbs 22:24-25
- Refrain from anger, and forsake wrath! Fret not yourself; it tends only to evil. - Psalm 37:8
- Previous Article
- Next Article