How does anger feel?

Anger is a common experience and a completely normal emotion to have in certain circumstances. Anger can even be a helpful and useful emotion. It can be eye-opening to think of emotions as a form of communication within ourselves. When an emotion comes, it may be letting us know that things are right, or wrong, or something else. Anger response to injustice is valuable emotional communication that can help you make positive changes or even prompt you to work with others toward a larger cause. If anger occurs frequently, is poorly managed, or results in poor behavioral choices, it may be time to help manage it.

Anger triggers the body’s fight or flight system, also called the stress response cycle. When this happens, the body is flooded with stress hormones like adrenaline and cortisol. Blood in the body is rerouted to large muscle groups in preparation for fighting or running away from danger—the heart rate, blood pressure, and respiration increase to support that process. The physiological response to anger can cause a person to feel shaky, restless, nauseated, tense, and even to experience muscle cramps from the tension.

Anger that is poorly managed may result in health problems and further physical symptoms. These can include:

• Headache (usually a tension headache)
• Sleep difficulty
• Anxiety
• High blood pressure and the health complications from long-term high blood pressure if left unchecked, like heart attack and stroke.

Techniques used in stress management may help manage anger. These include adequate sleep, proper nutrition, regular exercise to regulate mood, and practicing yoga, meditation, or progressive muscle relaxation. If anger becomes difficult for you to manage on your own, anger management, assertiveness training, group therapy, and individual therapy may be helpful to you.

Talk with your doctor or a licensed counselor to help manage anger, learn helpful communication techniques that can reduce anger, and a safe place to vent and discuss challenges that may impact your ability to manage anger effectively. Your doctor may be able to refer you to specific programs that are available in your community. An internet search may also help you identify local classes, groups, and therapists who work with anger.