When it goes unchecked, anxiety can lead to much more than just feelings of nervousness or fear. If these emotions go on long enough without proper management or treatment, they may eventually turn into more damaging feelings of frustration or anger.
To avoid reaching this point, it’s important to understand what anxiety is, how it comes across, and ways to manage or treat it. Consistently recognizing these thoughts and emotions can help prevent people from doing things they might regret later on.
Anxiety is defined as feelings of worry or unease regarding a possible event or any circumstance that has an unknown outcome. Whether there is a desire to do something or not, someone who is anxious feels nervous and unsure that they’ll be able to accomplish it.
These feelings of fear or uneasiness are natural responses and often come as a result of stress. People may feel anxiety about public speaking, financial struggles, job interviews, school assignments, and other common concerns.
There are multiple types of anxiety, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and obsessive-compulsive disorder (OCD).
Anxiety shows itself in a handful of different ways, such as compulsive behavior, panic attacks, frustration, and even anger. Some other signs or symptoms of anxiety include:
- Nervous thoughts
- Rapid heart rate
- Body shakes
- Physical weakness
- Trouble concentrating
While many people think anxiety immediately leads to feelings of anger, it usually leads to frustration first. If not properly managed, anxiety may make an individual frustrated about their circumstances or the people involved.
Once the frustration has settled in as a regular emotion from the anxiety, it can then quickly lead to anger. This next stage is often expressed outwardly due to the fear that a person feels about the scenario that made them anxious in the first place.
Allowing this anger to overcome general emotions can potentially lead to damaged relationships, issues at work, struggles in school, and other problems in everyday life. Anger caused by anxiety can make someone lash out both verbally and physically, sometimes leading them to hurt others or themselves.
It’s important to understand that not all anger issues are caused by anxiety. But for those who take a closer look at why they’re having these strong emotions, it often leads them to recognize feelings of fear, insecurity, and worry.
It’s not always easy to avoid feelings of anger and anxiety, but you can follow some helpful strategies to manage it whenever those thoughts arise.
- Admit that you’re frustrated or angry: By accepting your feelings, you can begin to decrease the intensity and find a resolution for them.
- Do breathing exercises: Proper breathing techniques will help you calm your mind and center your emotions.
- Question your thinking: Avoid what-if scenarios by turning to rational thoughts about the likelihood of your fear becoming a reality.
- Find a healthy release: Activities like exercise, weightlifting, or running are great ways to get rid of feelings of anger and anxiety.
- Meditate: The practice of meditation will train you to visualize yourself as a calm, kind, and comfortable person.
- Listen to calming music: While many who are feeling frustrated may want to turn to their “angry” playlist, it will be much more effective to play light, soft music.
- Shift your attention: Though this may sound easier said than done, walking away from the current situation or changing your focus is a quick way to remove anxiety and anger.
- Physically relax: Take a spa day, get a massage, or simply sit in a comfortable chair and relax for a few minutes.
- Write down your thoughts: Journaling is an effective way to release feelings of anger.
- Eat healthy food: By putting good things into your body, you’ll feel better both physically and emotionally.
- Get outside: Fresh air and a nice ambiance are perfect for reducing stress, limiting anxiety, and reducing anger.
Feelings of anxiety tend to get worse over time when they aren’t treated and managed accordingly. This can lead to negative impacts in all walks of life, ranging from family relationships to someone’s standing at work.
The team at OC Specialty Health & Hospitals is here to assist people with anxiety disorders. With both inpatient and outpatient programs, our patients will be cared for and helped through every part of the process.