PTSD and Anger: Why It Happens and How to Manage It
Anger is a common PTSD symptom. Itโs also one of the least talked about. Whether it’s internal or external, it can hurt a person and their quality of life. PTSD often comes with negative beliefs about oneself, others, and the world. It comes with hypervigilance (feeling keyed up, on edge, or overly aware and alert, as though one is in active danger). Many people with PTSD do not realize the connections between their thoughts and their actions.ย
People wondering how to control anger with PTSD often struggle with the fact that reactions are impulsive and intense. This often creates a cycle of guilt. You might feel isolated, alone, and wonder, โWhy canโt I stop it?โ Trauma-informed care can help.ย
Addressing PTSD anger means acknowledging PTSD as an underlying cause and treating it not just from a behavioral perspective, but from one that helps your nervous system understand that youโre safe. That way, intensity is reduced, youโre able to think before you act, and you have the skills needed to self-soothe physical and mental reactions associated with PTSD anger.ย
Why Does PTSD Cause Anger?
Ideally, your nervous system would be in โrest and digestโ mode most of the time unless youโre met with a real, serious, and immediate threat. With PTSD, however, you are in survival mode instead. PTSD causes anger because the brain gets stuck in fight-or-flight that doesnโt turn off. Your body and mind are hypervigilant and believe that youโre in danger when youโre not.ย
Hypervigilance makes ordinary situations feel threatening. That is why circumstances that may not make sense as a trigger or point of distress to other people often trigger anger or other PTSD-related reactions.ย
Anger is often a secondary emotion. This means that it happens to shield or protect you from another emotion. PTSD anger masks feelings like fear, helplessness, sadness, or grief, which feel more raw and vulnerable. Although unintentional, PTSD anger is a coping mechanism.
How PTSD Anger Shows Up
Sometimes, PTSD anger is mostly directed inward. Other times, it is something a person loses control over and expresses outwardly. It can also be a combination of both. Any of these cycles are not easy to stop on your own.ย
Outward expressions of PTD anger often exist in the form of irritability, outbursts, and verbal hostility. A person might raise their voice or say things they donโt mean. This often causes a great deal of guilt and shame prior to treatment.ย
If a person with PTSD internalizes their anger, it can look very different. One may suppress angry feelings. The result of this is often self-destructive behavior, substance use, eating disorders, negative thoughts, self-sabotage, and self-blame.ย
In either direction, chronic tension often becomes a personโs baseline. Tight muscles, a racing heart, a clenched jaw, and unexplained aches. Anger does not equate to violence. There are many misconceptions about PTSD. Itโs critical to understand that PTSD does not inevitably cause violent behavior.ย
PTSD Anger and Relationships
You may get upset with partners, family members, colleagues, or your boss. It can affect relationships, or even your job. It could mean an outburst toward a stranger or at the doctor’s office if a heightened moment hits. If this sounds familiar, you probably think about the effects of PTSD anger in relationships often, whether youโve been able to name it or not before now.ย
Shame is not the antidote many people think it is. The shame spiral works in a counterintuitive way. You get angry or act in ways youโre not proud of because youโre angry. Then, you feel guilt, followed by isolation. Then, you experience more anger as a result.ย
There are ways to stop PTSD anger. A compassionate approach is critical. The goal is to end the shame cycle, understand the anger, and address whatโs going on underneath.ย
What Helps – Evidence-Based Approaches
Trauma-focused therapy is the foundation of treatment for PTSD symptoms. When you start therapy or treatment for PTSD, you will likely be asked about what led you to seek help and what your goals are. You can discuss how PTSD anger affects your life so that your provider(s) can help you with trauma overall and anger as a specific symptom.ย
There are different types of trauma-focused therapy. Anger management is not a standalone fix. It should be paired with treatment that addresses PTSD as an underlying cause. Many benefit from a combined approach (the use of several therapies). PTSD treatment at Sanford may involve:
- EMDR. Eye movement desensitization and reprocessing therapy (EMDR) helps people reprocess traumatic memories. Therapists must have specialized training to use EMDR. Sanford has professionals with extensive EMDR training, and we are proud to offer it.ย
- CBT and DBT. PTSD and emotional dysregulation go hand in hand: anger is just one of the ways that can manifest. We use cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT) for emotion regulation skills.ย
- Grounding techniques. Therapists often teach grounding techniques for in-the-moment anger.ย
This combined approach means that youโll learn tools you can use to address PTSD anger in your daily life right away, but you will also get treatment that regulates your nervous system so that anger and its effects are lessened.ย
When to Seek Help
When should you get treatment for PTSD and anger? If it affects you, seeking help matters. Here are some indicators to look for.ย
- Anger affects work, relationships, or leads to self-medication
- You avoid situations because of how you might react
- You experience chronic stress or tensionย
If you have thoughts of harming yourself or others, seek urgent medical attention.ย
Get Help for PTSD and Anger at Sanfordย
Anger after trauma makes sense. Itโs a survival response. It has a purpose: your body and mind are trying to protect you. The goal isn’t to eliminate anger entirely, but to understand and manage it so that it no longer has negative consequences. Learning how to control PTSD anger is possible. If itโs affecting your life or your relationships, Sanford Behavioral Health’s trauma-informed team can help. Call 616.202.3326 or contact us online to learn more about PTSD treatment at Sanford today. We are available 24/7.
Frequently Asked Questions
Is it normal to feel angry all the time if you have PTSD?
Yes. Anger is a very common PTSD symptom. While many people experience it, it shouldnโt go unaddressed. PTSD anger can seriously affect your life. Seeking help for PTSD anger is important for understanding and managing it effectively.ย
What does a PTSD anger outburst look like?
PTSD anger is a rapid escalation of the fight-or-flight response. Outbursts tend to happen quickly, like an instinct, and often come with physical symptoms (e.g., rapid breathing, muscle tension, a pounding or racing heart). From the outside, PTSD anger outbursts can look many different ways. Yelling, harsh criticism, verbal aggression, physical aggression, or internal feelings of rage, self-sabotage, and isolation are all common.
Can PTSD anger be treated?
Yes. Therapy can help you address thoughts, behaviors, and physical reactions associated with PTSD anger. With your therapist, you may work on exercises that relieve physical tension, thinking before acting, and challenging negative thoughts or beliefs (e.g., โI canโt trust anyone,โ โI should stay away from everyone,โ โno one will understand meโ).
How do I tell the difference between PTSD anger and regular anger?
PTSD anger is often impulsive and in response to a real or perceived threat. It typically comes with body sensations (e.g., feeling tense and on edge, racing heart). It can feel more intense and may be disproportionate to the situation. Itโs often provoked more easily due to a constant state of hyperarousal.
