Feelings can be a bit like a rollercoaster, and anger is one of those emotions that really grabs our attention. It often gets a bad rap for causing trouble, but believe it or not, when we figure out how to deal with it, anger can actually be a helpful tool.

Anger is a universal emotion that we all experience at some point in our lives. It’s a natural response to perceived threats, injustices, or frustrations. However, the way we handle and express anger can significantly impact our relationships, mental health, and overall well-being. In this blog, we’ll delve into the intricate world of anger, exploring its roots, effects, and strategies for managing and transforming this powerful emotion.

Expressing feeling

Anger is like a megaphone for our negative feelings, big and loud – the one that lashes out. It is often labelled as an umbrella emotion- this is because it often covers/hides other emotions. Many feelings demand to be felt eventually, even if we try our best to suppress them. Occasionally, suppressed emotions erupt unexpectedly, resembling the sudden release of pressure in a shaken-up fizzy drink can. This behaviour might be perceived as an anger outburst, even if anger isn’t necessarily the underlying emotion.

Identifying the root cause

People only tend to express anger once triggered, this is the anger explosion. The concept of an “anger explosion” is quite common, and understanding how to manage anger in those intense moments is crucial.

So the question is: what emotion is demanding to be felt? The following are some some emotions that, when pent up, might manifest as anger.

  • Frustration: When faced with obstacles or challenges, frustration can escalate into anger if the goals or desires are hindered.
  • Disappointment: Unmet expectations, whether related to oneself or others, can give rise to feelings of disappointment, which may evolve into anger.
  • Fear: Some individuals respond to fear with anger as a way to assert control or mask feelings of vulnerability.
  • Injustice: Witnessing or experiencing perceived unfairness or injustice can evoke strong feelings of anger.
  • Betrayal: Being let down or betrayed by someone close can lead to intense anger and feelings of hurt.
  • Jealousy: Comparing oneself to others and feeling envious or inadequate can result in anger directed towards oneself or others.
  • Stress: High levels of stress can contribute to irritability and a reduced tolerance for frustration, increasing the likelihood of anger.
  • Hurt: Emotional or physical pain can be a precursor to anger, as it may serve as a defence mechanism against further harm.
  • Powerlessness: Feeling powerless or lacking control over a situation can trigger anger as a response to regain a sense of autonomy.
  • Annoyance: Everyday irritations and annoyances, when left unaddressed, can accumulate and transform into anger.
  • Guilt: Individuals may react with anger when feeling guilty as a way to deflect responsibility or shift blame.
  • Shame: Experiencing shame or humiliation may lead to anger as a means of self-protection or defence.

It’s important to recognise that anger is often a secondary emotion, masking more vulnerable feelings such as fear, sadness, or insecurity. Understanding the underlying emotions can be crucial in effectively managing and addressing anger. Additionally, individuals may experience a combination of these emotions in various situations, making anger a multifaceted and dynamic emotional response.

The Effects of Anger

While anger is a normal and healthy emotion, its unchecked expression can lead to detrimental consequences. Unbridled anger can strain relationships, damage communication, and hinder personal growth. Chronic anger has been linked to various health issues, including increased blood pressure, heart problems, and compromised immune function. Additionally, the emotional toll of sustained anger can contribute to anxiety, depression, and overall mental health challenges.

Strategies for Managing Anger

Awareness and Acceptance:

Acknowledge and accept that anger is a natural emotion. Avoiding or suppressing it can lead to unhealthy coping mechanisms. Instead, strive to understand the triggers and root causes behind your anger.

Mindfulness and Meditation:

Cultivate mindfulness to stay present in the moment. Meditation techniques can help you develop a non-reactive awareness of your emotions, allowing you to respond more thoughtfully to challenging situations.

Communication Skills:

Learn effective communication strategies to express your feelings assertively rather than aggressively. Clearly and calmly expressing your needs and concerns can prevent the escalation of conflicts.

Healthy Outlets:

Channel your anger into constructive activities such as exercise, art, or writing. Physical activity, in particular, can help release built-up tension and reduce the intensity of anger.


When feeling overwhelmed by anger, take a break. Stepping away from a situation allows you to cool down and gain perspective before responding impulsively.

Transforming Anger into Positive Action

Anger, when managed effectively, can be transformed into a catalyst for positive change. Instead of dwelling on resentment or seeking revenge, consider using your anger as motivation for personal growth and societal improvement. Advocate for justice, engage in activism, or redirect your energy towards constructive projects that align with your values.

Developing Emotional Awareness and expressing it  in healthy ways

Building up emotional awareness can help you to recognise and address emotions as they arise, preventing them from being pushed aside and accumulating.  Paul Ekman stated that there are six basic emotions:

  1. Happiness
  2. Sadness
  3. Fear
  4. Disgust
  5. Anger
  6. Surprise

These basic emotions serve as building blocks, and many other complex emotions can be considered combinations or variations of these primary ones. Additionally, some researchers propose more extensive lists of emotions, ranging from a dozen to several dozen, as emotions can be nuanced and culturally influenced. It’s important to note that the understanding and categorisation of emotions continue to evolve in the field of psychology.

A question to ask yourself if you are unsure of what emotion you are feeling is not what but how? How does this emotion make you feel?

  • Where do you feel it in your body?
  • What does it make you want to do?
  • How can I express and feel this emotion in a more positive way without hurting myself or others?

Discovering the intricacies of emotions and mastering their effective use is a process that requires time, particularly if one has spent a lifetime without a full understanding of them. Nevertheless, regardless of how distant you feel from this understanding, there is always an opportunity to learn and adapt. Through this journey, we create a path towards healthier relationships, enhanced mental well-being, and a more harmonious existence.

If you would like to know more about learning how to handle emotions, feel free to get in touch.

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