Anxiety and Anger: Manage Them Mindfully

 When you don't express your anger it can turn inwards

When you don't express your anger it can turn inwards

When you’re very anxious and you’ve spent a lifetime pleasing others in order to manage your anxiety, it can be very hard to express anger in ways that feel safe or comfortable. Telling someone you’re angry with him or her can feel too much like an all-out conflict. But if you don’t tell the people you care about when you’re unhappy or angry, your anger can turn inward. Then, that at critical part of yourself might be mad because you always let others have their way. You might say things to yourself like:

  • “I’m a pushover.”
  • “I’m a wimp.”
  • “I have no spine.”

The inner critic will remind you each time you choose to stay quiet. Your critical voice will tell you over and over how you might have done things differently. Or it might wonder, in not so nice terms, why you can’t stand up for yourself.

Anger’s Impact On Relationships

 Anger can build inside you if you don't say what you need

Anger can build inside you if you don't say what you need

Sometimes you might hold onto your anger and resentment because you believe that the people in your life should know how you feel, even if you don’t tell them. The anger builds inside you with each event where you don’t say what you need. People you care about might hurt your feelings,; when you don’t speak up for yourself, the resentment grows. You store away each wound, and occasionally you take it out to re-examine it and refresh the hurt feelings.

As the anger builds up inside, it leaves you feeling on edge until maybe something small happens and you explode! You wind up reeling off the list of all of the hurts that led up to this moment. This can be difficult for the person you’re angry with. Chances are that he or she wasn’t aware of how their behavior was impacting you. Now they’re wondering why you didn’t bring it up when it happened.

If blowing up isn’t comfortable for you, you might swallow your anger once again, withdrawing from the people you care about most. This can be overwhelming for you. It’s also difficult for the person you’re angry with because he or she had no idea that you were upset.

5 Mindful Ways Top Manage Your Anger

So how can you do things differently? How can you begin to say what you need, or express your anger in more healthy ways, so that you feel heard and not hurt?

 Pause and pay attention when angry feelings show up

Pause and pay attention when angry feelings show up

Here are a few tips to help you get started:

  1. When your irritation starts to grow, begin to notice how you’re feeling. Where do you feel the irritation in your body? If you could describe it, what color and shape would it be? What are the thoughts that go with the feeling?
  2. Pay attention when you start to go over all the times this person has irritated you before. If you’re scrolling through a list of all the times you’ve been angry or hurt by this person, notice how those thoughts change how you’re feeling in the moment. Does the irritation grow into full-blown anger or does it lessen?
  3. Take a few slow, deep breaths, breathing deeply into your belly. Belly breathing can calm and relax you in the moment, but it’s also good to practice it when you’re feeling calm. It can stimulate your parasympathetic nervous system, and that helps you feel more at ease.
  4. Try writing down what’s bothering you, or try drawing a picture of the irritation that you’ve come up with from #1, or both!
  5. Ask yourself how old the angry, irritated part feels. Does this part feel like an adult or like a child? Are the angry thoughts and feelings familiar? Do they feel similar to a time in your past when you felt the same way? Is there something your angry part wants you to know? Journaling can help here, too.

Anger and irritation can also be a symptom of anxiety. If you think that you need help managing your anger in healthier ways, seek out a therapist who can help you work through and better understand the root of your anger. Counseling can help you find strategies for expressing your anger and irritation in healthier, more meaningful ways when it surfaces.


In his week's episode of the Woman Worriers podcast we're talking about trauma, attachment trauma and anxiety with Laura Reagan. You can check it out here.

Elizabeth Cush, LCPC is a therapist, blogger,  host of the Woman Worriers podcast, and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose. If you'd like to know more about how individual and group therapy can help ease anxiety and stress call me 410-339-1979. 

Photos by Gabriel Matula & Stanley Dai & Nik MacMillan on Unsplash