Anger and its Forms

Anger is a particularly strong emotion and it manifests itself in many ways. At its core, anger is a strong emotional response to perceived threats, frustrations, or injustices. It is an adaptive emotion that has evolved to help humans respond to danger and threats by activating the fight-or-flight response. It is, therefore, an emotional reaction that triggers the body's physiological responses, such as increased heart rate, blood pressure, and adrenaline. Anger becomes problematic when it is disproportionate to the situation or when it is expressed in harmful ways. There are various types of anger along with their varying intensities and ranges of the emotion.

Types of Anger

Assertive Anger:

Assertive anger involves expressing feelings of frustration or upset in a way that is direct, respectful, and constructive. It is not about aggression or suppressing emotions but about communicating one's needs or concerns clearly and confidently without attacking others. Assertiveness focuses on standing up for oneself in a balanced manner, ensuring that both your own rights and the rights of others are respected. This type of anger also comes from wanting to overcome fear, injustice, and stress. It can also help one achieve the desired objectives and goals of one’s life. Assertive anger can be seen as a healthy coping mechanism in which emotional expression is managed in a positive, non-destructive way, which helps individuals communicate effectively and with confidence while respecting the boundaries of others.

Strategies to navigate:

Developing self-awareness about when and why anger arises can help individuals take proactive steps in managing their responses. Conflict resolution skills can help individuals address the issue directly, with the goal of finding a solution rather than letting anger escalate.

Destructive Anger:

Destructive anger involves intense emotional reactions that lead to harmful consequences for oneself or others. It may manifest in physical violence, verbal abuse, or uncontrolled outbursts. In these situations, anger is used in a way that undermines relationships, damages self-esteem, and can lead to long-term emotional or physical harm. It can also manifest itself as intense hatred towards another person or group, and this behavior should not be minimised or ignored. This type of anger often aligns with hostility and aggression, both of which can be linked to a variety of mental health issues such as impulse control disorders. Destructive anger is often linked to cognitive distortions like black-and-white thinking or catastrophizing, where individuals may feel that an issue is far more extreme than it is and react aggressively.

Strategies to navigate:

Developing healthy communication skills, such as I-statements (e.g., "I feel upset when...") can help express anger constructively rather than destructively. CBT (cognitive behavioral therapy) helps individuals identify the thoughts that lead to extreme anger and replace them with healthier, more realistic perspectives. This can reduce the intensity of destructive anger. Learning relaxation methods, such as progressive muscle relaxation and guided imagery, can help reduce the physiological arousal that fuels destructive anger. Developing healthy communication skills, such as I-statements (e.g., "I feel upset when...") can help express anger constructively rather than destructively.

Behavioral Anger:

Behavioral anger refers to the outward expression of anger through actions or behaviors, such as yelling, slamming doors, or physical aggression. It involves a person acting out their frustration in external, often observable ways. This anger is more expressive in nature and tends to be a more physical expression of anger. Behavioral anger can be considered an outcome of externalizing emotions, where internal feelings like frustration or resentment are acted out instead of processed internally. This form of anger can be a coping mechanism for emotion dysregulation, where a person has difficulty managing or expressing emotions in a more balanced way. It may also be linked to from previous experiences where anger led to a form of relief or control.

Behavioral anger refers to the outward expression of anger through actions or behaviors, such as yelling, slamming doors, or physical aggression. It involves a person acting out their frustration in external, often observable ways. This anger is more expressive in nature and tends to be a more physical expression of anger. Behavioral anger can be considered an outcome of externalizing emotions, where internal feelings like frustration or resentment are acted out instead of processed internally. This form of anger can be a coping mechanism for emotion dysregulation, where a person has difficulty managing or expressing emotions in a more balanced way. It may also be linked to conditioned responses from previous experiences where anger led to a form of relief or control.

Strategies to Navigate:

A "time-out" strategy, where individuals take a break from a triggering situation, can help defuse immediate anger before acting out. Keeping an anger diary can help individuals track when and why they get angry, allowing them to identify triggers and work on modifying behavior over time; this helps in self-monitoring. Anger management programs teach individuals to recognize triggers for behavioral anger and practice emotion regulation techniques, including breathing exercises and self-talk.

Chronic Anger:

Chronic anger refers to a long-term, ongoing state of irritability or frustration that persists over an extended period, often without a specific triggering event. People with chronic anger may have a generally negative view of the world and others, leading to constant emotional distress. In this case, the physical well being along with the psychological well being of the individual would get affected. This type of anger ideally stems from an incident or a situation that may have affected them severely, and would remain with them for sometime. Chronic anger can be rooted in cognitive patterns, particularly negative thinking, where individuals interpret the world as hostile or unfair. It is also associated with neuroticism, a personality trait marked by heightened emotional instability, and may be exacerbated by stress or trauma. Over time, chronic anger can affect one's physical and mental health, leading to conditions such as hypertension or depression.

Strategies to navigate:

CBT can help individuals recognize recurring thoughts that trigger chronic anger and reframe them in a more balanced, constructive way. Chronic anger often coexists with stress, so learning stress reduction techniques (e.g. meditation, exercise) can help reduce the intensity of anger.

Judgemental Anger:

Judgemental anger involves becoming angry in response to perceived moral or ethical failures in others, often accompanied by harsh criticism or condemnation. This type of anger can manifest as a sense of superiority or the belief that others should act in a way that aligns with one's personal values and beliefs. Judgemental anger may also alienate the individual from those around them as they may feel justified in their feelings and may isolate them from the others. This form of anger is linked to moral judgment and can be rooted in cognitive biases such as overgeneralization or moral absolutism, where individuals see their own ethical standards as the only valid ones. Judgmental anger may stem from an inflated sense of self-righteousness or entitlement, and it often reflects deeper insecurities or unmet personal expectations. This type of anger is also tied to the need for control, where an individual feels compelled to correct or punish others for deviating from what they perceive as "right.”

Strategies to navigate:

Practicing empathy and attempting to understand others' viewpoints can reduce judgmental reactions. Asking, "Why might this person have acted this way?" can foster compassion rather than judgment. Cognitive-behavioral therapy (CBT) can help individuals identify cognitive distortions like black-and-white thinking or moral absolutism and challenge those thought patterns. Reflecting on personal values and recognizing how judgments may reflect one's own insecurities or unmet needs can be an important step in reducing judgmental anger.

Passive Aggressive Anger:

Passive-aggressive anger refers to indirect expressions of anger or hostility, where an individual avoids confronting or expressing their anger openly but instead shows it through subtle actions, behaviors, or attitudes. It often involves procrastination, stubbornness, deliberate inefficiency, or subtle sabotage. The person may act as though they are agreeable or cooperative outwardly but demonstrate resentment or frustration in a covert manner.

Individuals may keep to themselves and may not necessarily communicate their anger to others, nor will it express itself majorly in the life of the individual. Passive-aggressive behavior is often linked to avoidance coping, a strategy where a person tries to avoid dealing with uncomfortable emotions directly. Instead of confronting anger head-on, they may engage in behaviors that express their anger without openly addressing the issue. Passive-aggressive behavior can be a strategy for those who fear confrontation but still want to express anger.

Strategies to navigate:

To navigate passive-aggressive anger, it's essential to recognize the behavior, such as sarcasm, procrastination, or the silent treatment. Stay calm and avoid reacting impulsively, allowing time to reflect before addressing the issue. Use "I" statements to express how the behavior affects you without accusing, and encourage open communication by creating a safe space for dialogue. Set clear boundaries about expectations for direct communication, and model healthy expression of feelings yourself. Avoid engaging in passive-aggressive behavior, and instead focus on resolution by discussing solutions and compromises. If the behavior persists, consider distancing yourself or seeking professional help to improve communication patterns.

Self Abusive Anger:

Self-abusive anger refers to the internalization of anger, where an individual directs their anger toward themselves. This type of anger is self-destructive and can manifest in behaviors such as self-harm, self-criticism, or sabotaging one's own success or well-being. Instead of expressing anger toward others, the person internalizes their anger, often feeling guilt, shame, or worthlessness. They may also resort to drug or substance abuse, negative self talk, resorting to unhealthy eating habits, etc. Self-abusive anger is linked to the internalization of negative emotions, where the individual takes external frustrations or feelings of helplessness and turns them inward. This could be due to low self-esteem, self-blame, or a self-critical mindset. In some cases, individuals may not feel allowed to express their anger outwardly and thus redirect it inward. Self-abusive anger may be connected to learned helplessness, a state in which individuals feel that they have no control over their circumstances. This belief can lead to internalized frustration and self-directed anger because the person feels helpless and believes they cannot change their situation.

Strategies to navigate:

CBT helps individuals recognize and challenge negative self-talk and cognitive distortions (e.g., personalization, catastrophizing). The goal is to reframe self-critical thoughts and build healthier self-esteem. Practices like self-compassion exercises, where individuals treat themselves with kindness, can help shift from self-criticism to a more supportive and nurturing internal dialogue. Talking to a therapist or trusted person about self-abusive tendencies can help address underlying trauma, shame, or guilt. Group therapy can also be beneficial for developing healthier emotional processing. Mindfulness meditation can help increase awareness of emotions and reduce rumination. By observing self-critical thoughts without judgment, individuals can detach from harmful patterns and develop healthier ways to cope.

(All information in this article is Public Domain)

References:

• DD, Karmen Smith LCSW. “14 Types of Anger & How to Manage Them.” Talkspace, 2 Sep. 2022.
• Gross, James J. “Emotion Regulation: Affective, Cognitive, and Social Consequences.” Psychophysiology, vol. 39, no. 3, May 2002, pp. 281–291.
• Kapur, Radhika. Understanding the Types of Anger. Mar. 2001.
• Spielberger CD, Jacobs G, Russell S, Crane R. Assessment of Anger: the State-Trait Anger Scale. In: Butcher JN, Spielberger CD, editors. Advances in Personality Assessment. Vol. 2. Hillsdale, NJ: Erlbaum; 1983