Conquering Anger Attacks: Regain Control and Find Relief

Anger outbursts, often characterized by a sudden and intense emotional state of anger, may involve physical sensations such as hot or cold flashes, a rapid heartbeat, and strong urges to engage in aggressive behavior like punching, hitting, or destroying objects. Comparable to panic attacks, these episodes can be highly distressing for those affected. Depression and other mental health disorders can trigger anger outbursts.

If you're struggling with such episodes, you're not alone, and there are ways to address them. Some helpful strategies include adopting healthy methods of expressing anger, identifying the core emotion, exercising regularly, using "I" statements, practicing relaxation techniques, pinpointing the causes of anger, and seeking professional help. Learning how to respond to anger outbursts can make you feel more prepared and less isolated.

Anger outbursts, unlike ordinary feelings of anger, can be likened to panic attacks but may not involve fear or anxiety. These episodes often don't align with a person's typical behavior and can be accompanied by seemingly uncontrollable urges. Similar to panic attacks, anger outbursts can appear out of the blue, with symptoms such as:

• Increased heart rate
• Chest pain
• Hot or cold flashes
• Dizziness
• Shortness of breath
• Urges to engage in violent behavior towards oneself, others, or objects
• Hitting, punching, or destroying objects
• Yelling
• Stomach pain

Anger outbursts can be more intense than average anger experiences, affecting both physical and mental well-being.

Various factors can contribute to anger outbursts and explosive episodes. Often, they may arise when a person feels trapped, overwhelmed, or uncertain about how to process their emotions. Feeling unable to escape the situation can lead individuals to lash out in anger, experiencing a loss of control over their body and mind.

Depression is another common cause of anger. Although many associate depression with overwhelming sadness and hopelessness, the DSM-5 diagnostic manual highlights irritability and anger as frequent symptoms of depression. Other mental illnesses like bipolar, personality, and anxiety disorders can also contribute to rage outbursts. Treating the underlying condition may help reduce these episodes.

It's important to note that anger outbursts can resemble meltdowns in individuals with autism, an emotional state that occurs when they experience overwhelming emotions, sensory overload, or other challenges. Meltdown symptoms can include yelling, crying, physical reactions, or seemingly aggressive behaviors. In such cases, anger outbursts may not be driven by anger, but can be alleviated by reducing sensory input, relocating, or establishing a safety plan. Adults with autism may benefit from resources provided by the Autistic Self-Advocacy Network (ASAN).

Sudden anger is often not associated with depression or other issues like panic attacks, leading to anger outbursts being overlooked or attributed to other behaviors. People might believe that it's part of their personality or that their anger defines them. However, such judgments can cause shame and guilt. Recognizing that anger outbursts can indicate various underlying conditions or neurodivergence can help you seek support.

Coping with anger outbursts involves learning strategies to manage anger more effectively. Separating the emotion of anger from the associated behaviors can help prevent undesired actions, such as yelling or hitting walls. Some effective techniques for handling anger outbursts include:

• Adopting healthy methods of expressing anger
• Identifying the root of the anger
• Exercising regularly
• Using "I" statements during anger episodes
• Employing relaxation techniques
• Recognizing and being aware of triggers
• Seeking professional help

Managing anger outbursts can be a challenge, but it's essential to take control of your emotions and implement healthy anger management techniques to prevent these episodes. If you're struggling to address anger outbursts on your own, consider consulting a licensed mental health professional. They can help you learn effective coping strategies that allow you to process your anger healthily.

In some cases, medication may be beneficial in curbing anger outbursts. If you're interested in this option, consult your primary care doctor or a psychiatrist about possible prescriptions that could help you gain control of your anger while you learn more effective coping strategies. Always consult a doctor before starting, changing, or stopping a medication or medical treatment.

Unmanaged anger outbursts can lead to detrimental experiences, strain relationships, jeopardize job situations, and make daily life difficult. Seeking professional help can empower you to take control of your anger and implement healthy anger management techniques to keep anger outbursts at bay.

If traditional in-office therapy isn't feasible for you due to cost, scheduling, or other concerns, online therapy may be an alternative to consider. Online platforms like ReachLink offer access to over hundreds of licensed providers specializing in various topics, including anger, panic attacks, depression, and neurodivergence. Online therapy enables you to connect with a therapist and address the root of your anger without the need for a physical commute or waiting room.

In conclusion, anger outbursts and their accompanying physical symptoms can be difficult to cope with, and may stem from various mental health conditions. Effective management strategies include expressing anger healthily, addressing the root of the anger, exercising regularly, using "I" statements, practicing relaxation techniques, identifying triggers, and seeking professional help. Remember, you're not alone, and relief from anger is possible. If you or a loved one is interested in getting professional help for anger outbursts or other mental health concerns, consider contacting a licensed therapist for guidance.