Top 10 Causes of Anger: How to Recognize and Deal with Anger

Top 10 Causes of Anger: How to Recognize and Deal with Anger

Anger is a powerful emotion that can cause us to behave in ways that we later regret. It can be difficult to deal with anger, especially if we don’t know what is causing it. In this blog post, we will discuss the top 10 causes of anger and how to deal with them. If you are struggling with anger, read on for helpful tips!

How Anger Is Described?

How Anger Is Described?Anger is described as a strong feeling of displeasure, hostility, or antagonism that arises as a consequence of real or imagined wrongs. It is often associated with the desire to take revenge or inflict punishment on the source of one’s frustration. In simple words, it is a strong emotion felt when someone appears to have been unfair or unkind.

For instance, if your boss criticizes you in front of your colleagues, you may feel angry. If someone cuts you off in traffic, you may feel angry. Or, if you receive disappointing news, such as a job loss or a relationship breakup, you may feel angry.

So there can be mild to severe reasons to make you angry. It is a natural emotion but if not managed well, it can lead to some serious problems. Now, some people face problems recognizing it. So here are some anger signs that will help you to know if you’re angry:

  • Heart rate and blood pressure increase
  • Muscles tense up
  • Feel hot all over your body
  • Start to sweat
  • Breathing becomes fast and shallow
  • Face turns red or your skin flushes
  • Clenched fists or gritted teeth
  • Feel like you’re going to explode

If you experience any of these danger signs, it’s important to take steps to calm down. Otherwise, you may say or do something you’ll regret later. So do not hesitate to take a time-out if needed.

Top 10 Causes Of Anger

There could be many reasons why you are feeling angry. It might be due to the situation or person you are dealing with. But, it is important to know the difference between healthy and unhealthy anger. Most of the time, people try to bottle up their anger instead of expressing it. This could lead to serious consequences. So be aware of the causes of anger and try to handle them positively.

Let’s discuss 10 causes of anger that you should be aware of:

Threatened or endangered

When you feel like your safety is being threatened, it’s only natural to feel angry. This could be due to someone invading your personal space or making aggressive gestures. Your brain automatically goes into survival mode and releases stress hormones like adrenaline and cortisol. This causes your heart rate to increase and you might feel your muscles tense up.

Moreover, there could be other reasons why you feel threatened. It could be due to job insecurity or feeling like you’re not good enough. These are the times when you should understand the causes and take some back steps to look into them.

Unfulfilled expectations

Unfulfilled expectationsIf you have certain expectations from someone or something and it doesn’t meet those expectations, you are bound to feel disappointed and angry. For example, you might be expecting your partner to remember an important date but they forget. This can lead to a feeling of anger because you feel like they don’t care about you or what’s important to you.

Furthermore, your expectations might be completely unrealistic. For instance, you might expect your partner to always know what you’re thinking and feeling without you having to tell them. This is an impossible expectation to meet and will only lead to frustration and anger.


Sometimes, when we’re feeling angry, it’s because we’re overwhelmed. We have too much on our plate, and we can’t keep up. This can be frustrating, and it’s easy to lash out at the people around us. However, feelings of overwhelming can be caused by any number of things, including:

  • A demanding job
  • A chaotic home life
  • An illness or disability
  • Money problems

If you’re feeling overwhelmed, it’s important to take a step back and assess your situation. Because if you’re constantly angry, you’re not going to be able to enjoy your life.

Unable to express yourself

It is very frustrating when we feel like we are not being heard or our opinion does not matter. This can lead to a feeling of powerlessness and cause us to lash out in anger. And people choose anger as a way to feel better when they are hurt. For instance, if someone has been treated unfairly, they may become angry as a way to regain a sense of control.

More often, when someone is unable to express their feeling or they are feeling threatened in some way, they will experience anger. If we grew up in a family where it was not ok to express emotions, we may have a hard time recognizing our own feelings, let alone dealing with them in a healthy way.

Lack of control

When we feel like we are not in control of our lives, it can be very frustrating. This feeling can be caused by many things, such as work stress, personal problems, or even world events. When we feel like we can’t do anything to change our situation, it can be very overwhelming and lead to anger. Also, if someone we care about is going through a tough time, it can be hard to watch and not feel helpless. This can also lead to anger.

Violation of personal space

It might seem like a small thing, but having someone invade your personal space can be incredibly frustrating. This is especially true if you’ve made it clear that you don’t want to be touched or you’re not comfortable with someone being so close to you. If someone consistently invades your personal space, it can lead to a feeling of anger or resentment.

For example, if someone you don’t know well tries to hug you, or if someone stands too close to you in line, it can make you feel uncomfortable and angry. If this is a consistent problem, it might be worth discussing with the person or people involved.

Disappointment with the outcome

Disappointment with the outcomeWhen you are working too hard or feel that you are not being appreciated, it can be frustrating. You may feel like you are not good enough no matter how hard you try. This can lead to anger and resentment. You might feel disappointed with yourself if you don’t meet your own high standards. Or, you might be disappointed with someone else who doesn’t live up to your expectations.

So disappointed with the outcomes for yourself or others is definitely a cause of anger. If you can catch yourself getting frustrated because things aren’t going the way you want, then try to take a back step and then deal healthily.

Envy or jealousy

Sometimes, anger is caused by feelings of envy or jealousy. But not everyone will identify or accept these feelings as the source of their anger. If you’re feeling jealous or envious, try to examine why.

  • Are you afraid that someone has something you want?
  • Are you worried that someone is better than you?
  • Or have you simply had a bad day and are feeling insecure?

These feelings can be normal, but if they’re causing you to feel angry all the time, it’s important to find a way to deal with them. However, this might not be easy. You might need to talk to a therapist or counselor to help you work through these feelings.


Another common cause of anger is rejection. This can happen in personal relationships, such as when you’re dating someone and they break up with you. It can also happen in professional situations, such as when you’re passed over for a promotion. Rejection can be a very difficult thing to deal with, and it’s often the root of a lot of anger.

If you’re finding yourself getting angry after being rejected, try to take some time to understand why you’re feeling that way.

  • Are you worried about being alone?
  • Are you afraid that you’re not good enough?

These things might not seem like a big deal, but they can often be the cause of a lot of anger.

Humiliation or embarrassment

It is natural to feel humiliated or embarrassed when we are made fun of, treated unfairly, or rejected. But sometimes, these feelings can become overwhelming and lead to anger. If you find yourself getting angry in response to humiliation or embarrassment, it is important to take a step back and assess the situation. Is the person who is making you feel this way actually worth getting angry over? If not, try to let it go and move on.

All in all, these are overall the top 10 causes of anger that we experience in our day-to-day lives. It is important to be able to identify when we are feeling angry so that we can deal with it in a healthy way. If you find yourself struggling to control your anger, it may be worth seeking out professional help. Remember, you are not alone and there is always help available.

Consequences Of Anger

Consequences Of AngerIt is not uncommon to hear people say that they feel like they are going to explode with anger. While this may be an exaggeration, it is not entirely inaccurate. Anger can have many consequences if it is not dealt with in a healthy way. Some of these consequences include:

  • Damage to relationships: When we are angry, we are more likely to say or do things that we would not normally say or do. This can result in hurt feelings and damaged relationships.
  • Poor work performance: Anger can also affect our work performance. We may have difficulty concentrating or staying on task when we are feeling angry.
  • Health problems: Studies have shown that there is a link between anger and health problems such as heart disease, high blood pressure, and migraines.
  • Increased stress: Anger can also lead to increased stress levels. This is because we are constantly thinking about the thing that made us angry in the first place and how we can get revenge or fix the situation.
  • Low self-esteem: When we are not able to deal with our anger in a healthy way, it can lead to low self-esteem. We may start to believe that we are powerless or that we are not good enough.

If you find yourself getting angry on a regular basis, it is important to try to find healthy ways to deal with your anger. Because if you ignore or think that you can handle your anger on your own, it will only lead to more problems down the road.

Thus, you understand what causes your anger and find some healthy coping mechanisms to deal with it. You (and those people around you) will be glad that you did.

How Can You Manage It?

When you’re feeling angry, it can be tough to think straight and figure out a constructive way to deal with the emotion. But getting a handle on your anger is important for both your physical and mental health. Chronic anger has been linked with high blood pressure, heart disease, stroke, and other health problems.

Here are some tips for managing your anger:

Talk to someone you trust

This can be a friend, family member, therapist, or anyone else who will lend a sympathetic ear. Talking about what’s making you angry can help you release some of the pent-up emotion and hopefully start to see the situation more clearly. For example, maybe you’re angry with your boss, but upon further reflection, you realize that it’s not really your boss you’re mad at. It’s the fact that you feel undervalued at work and like your opinion doesn’t matter.

Identify the source of your anger

When you take a step back and look at the situation objectively, what is it that’s really making you angry? Is it the person or situation itself, or is it your own reaction to it? If it’s the latter, then you have more control over the situation than you may realize. Also, it is important, to be honest with yourself about whether your anger is justified. If it isn’t, then you need to find a way to let it go.

Practice relaxation techniques

Practice relaxation techniquesRelaxation techniques are one of the best ways to deal with anger. When you’re feeling angry, your body is tense and your heart rate is increased. Relaxation techniques can help you calm down and reduce the physical symptoms of anger. There are a number of different relaxation techniques that you can try, including deep breathing, progressive muscle relaxation, and visualization

Deep breathing exercises are one of the most simple and effective relaxation techniques. When you’re angry, your breathing is shallow and rapid. Deep breathing helps to slow down your breathing and relax your body.

Find a healthy outlet

When your anger is manageable and you have control over your reactions, it’s time to start thinking about how you can express your anger in a healthier way. Some people find that writing or journaling about their anger can be helpful. Others might need to engage in more active outlets like running, boxing, or playing a sport. Experiment until you find an outlet that works for you and stick with it.

See things from other’s perspective

People with anger issues often see things in black and white, which doesn’t leave much room for the grey area. Try to see both sides of every situation to get a better understanding of what might be causing the other person to act a certain way. This will help you approach the situation with more empathy and understanding, rather than anger.

Get some exercise

If you’re angry, you might not feel like going for a run or hitting the gym. But exercise can help reduce stress and tension, and it’s a great way to blow off steam. Plus, when you’re feeling better physically, you’re likely to feel better mentally and emotionally as well. In fact, studies have found that people who exercise regularly are less likely to experience anger and hostility. So, next time you’re feeling angry, try to get some exercise. Even a short walk around the block can help clear your head and improve your mood.

Don’t hold a grudge

Some people feel that it is okay to hold a grudge against someone who has wronged them. This could not be further from the truth. Not only does holding a grudge take up valuable energy that could be used elsewhere, but it can also lead to feelings of anger and resentment. If you find yourself holding a grudge, try to let it go and move on.

Seek professional help

Professional help is an essential step to take when you are struggling to deal with anger on your own. A therapist can help you understand the root causes of your anger and provide healthy coping mechanisms. If you are feeling out of control, consider seeking professional help. Some common therapies that can be helpful are:

  • Cognitive behavioral therapy: This type of therapy can help you identify negative thought patterns that contribute to your anger. You will learn how to replace these thoughts with more positive ones.
  • Dialectical behavioral therapy: This type of therapy focuses on helping you develop a stronger sense of self-awareness and improve your ability to regulate your emotions.
  • Eye movement desensitization and reprocessing: This type of therapy can help you process and manage difficult emotions, such as anger.

If you are struggling to deal with anger, there is no shame in seeking professional help. A therapist can provide you with the tools you need to manage your anger in a healthy way.

Anger is a normal emotion that everyone experiences from time to time. However, when anger is left unchecked, it can lead to problems in your personal and professional life. If you find yourself struggling to control your anger, then seek help immediately or consider some of the tips that are listed above.


In conclusion causes of anger are simply habits that people have learned. They are often justified and even rational, but they do not lead to the results you may want. But you can manage your anger by taking a step back and recognizing the situations and thoughts that trigger it. Once you identify these triggers, you can begin to work on changing your reactions to them.

With practice, you can learn to control your anger and channel it into more productive outlets. You can also learn to communicate your needs and feelings without resorting to anger. By doing so, you can improve your relationships, achieve your goals, and lead happier, healthier lives

For more tips and guidance, you can reach out to Therapy Mantra. The team of professional counselors is more than happy to help you in your journey to recovery. Contact us today to learn more about our services. You can also book an online therapy session or download our free Android or iOS app.