We help people develop and grow with life's challenges

Anger

About anger

Anger is a normal emotion, but when it is intense, frequent, or hard to control it can strain relationships and wellbeing. In Australia, specific prevalence of problematic anger is not routinely reported, but the ABS 2020-21 National Study of Mental Health and Wellbeing found about 1 in 5 adults experienced a mental disorder in the past year, and irritability or anger is a common feature across anxiety, mood, and trauma-related conditions.

How anger can show up

  • Triggers and stress load: High pressure, feeling disrespected, or ongoing stress can intensify anger.
  • Body cues: Tension, heat, rapid heartbeat, or clenched muscles that signal escalation.
  • Thought patterns: Interpretations of threat, injustice, or criticism that fuel anger.
  • Behavioural responses: Shouting, withdrawal, sarcasm, or impulsive actions when anger peaks.
  • Regulation skills: Difficulty pausing, calming, or choosing a different response in the moment.
  • Relationship impact: Conflict cycles or repair challenges after anger episodes.

Further information about anger

  • Anger vs aggression: Anger is an emotion, while aggression is a behavioural response.
  • Situational vs chronic anger: Some people experience anger in specific contexts, others more broadly.
  • Internalised anger: Anger can be directed inward as self-criticism or withdrawal.
  • Anger linked with other issues: Stress, trauma, anxiety, or depression can heighten anger.

Self-help ideas for anger

  • Notice early warning signs and step away before escalation.
  • Use slow breathing or grounding to reduce physical arousal.
  • Practise assertive communication rather than reactive responses.
  • Prioritise sleep, movement, and reducing alcohol to support regulation.
  • Plan repair conversations after conflict.

When to see a psychologist or counsellor

Support can help when anger feels unmanageable or is harming relationships.

  • Outbursts feel uncontrollable or frequent.
  • Anger is impacting work, parenting, or important relationships.
  • There are concerns about safety or aggressive behaviour.
  • Anger is linked with anxiety, depression, or trauma.

How we help with anger

  • Identify triggers and beliefs that maintain anger cycles.
  • Build skills for regulation and de-escalation.
  • Strengthen communication and conflict repair.
  • Address underlying stress, trauma, or mood concerns.