Why Do I Feel So Angry All the Time?

Feeling irritated. Feeling furious. Feeling enraged. Anger is a normal human emotion, but when it becomes your default mode, it can start negatively impacting your life and relationships. If you find yourself constantly angry and aren't sure why, this article will explore some of the common causes of chronic anger and provide actionable tips to help you better manage these feelings.

When Anger Gets Out of Control

Anger is a natural reaction to threats, attacks, unfair treatment, pain, or other experiences that violate our boundaries. Occasional anger is normal and even healthy. However, anger becomes problematic when it is disproportionate to the situation, happens too frequently, lasts too long, or leads to regrettable words or actions.

If you find yourself experiencing intense anger on a regular basis over minor frustrations, your anger may be out of control. This type of hair-trigger anger response puts great strain on your relationships, work performance, and overall wellbeing. The good news is that chronic anger can be overcome with lifestyle changes, therapy, medication, or a combination of these.

Why Am I So Angry All the Time?

There are many potential reasons why someone might suffer from constant, intense anger. Here are some of the most common causes:

Difficult Life Situations

Anger can arise in response to stressful life circumstances, such as financial struggles, relationship problems, or work issues. When you face repeated difficulties without relief, it can put you in a constant state of frustration and agitation.

Learned Aggressive Behavior

If you grew up in an environment where anger and aggression were modeled as acceptable responses, you may not have learned positive ways to process and express your angry feelings. This can lead to inappropriate expressions of anger later in life.

Witnessing Others' Rage

When children grow up seeing their parents' or other adults' uncontrolled anger, it teaches them that extreme anger is normal. They may become afraid of their own anger as a result.

Chronic Pain

Ongoing physical pain, especially when it's not properly treated or supported, is a major source of chronic anger for many people. The unrelenting discomfort and lack of relief can make people feel powerless, irritated, and furious.

Mental Health Conditions

Many mental health conditions are associated with anger management issues, including depression, PTSD, bipolar disorder, intermittent explosive disorder, and personality disorders like borderline personality disorder. The conditions themselves, as well as medication side effects, can contribute to anger.

Feeling Powerless

When people feel they have no control over situations where they are treated unfairly, forced to tolerate discomfort, or unable to meet their needs and goals, it's a perfect storm for chronic anger. The lack of power to change their circumstances leads to frustration and resentment.

Feeling Threatened

When people feel emotionally or physically threatened by situations or people around them, it activates their natural fight-or-flight response. Perceiving constant threats can cause someone to exist in a state of hyperarousal, ready to react with anger at any moment.


Feeling constantly disrespected by others not listening to you, interrupting you, ignoring your needs, or violating your boundaries can fuel intense anger over time. The anger arises from feeling devalued and powerless.


Daily stressors like a long commute, bills, workplace issues, family obligations, etc. can pile up over time. This cumulative stress overloads the body and mind, making people more likely to snap over minor triggers.


The intense emotions of grief can include anger, especially if the loss involved traumatic circumstances or the grieving person is having difficulties adjusting to life after loss. Suppressed grief can come out as misdirected anger.

As you can see, chronic anger often stems from feeling powerless in the face of perceived threats, pain, disrespect, or excessive life stressors. The good news is that you can take back power over your anger by making lifestyle changes, developing coping skills, and seeking professional treatment for any underlying conditions.

Tips for Managing Anger

If you suffer from constant anger, there are many effective techniques you can try to gain control over these volatile emotions and prevent anger from ruining your relationships and quality of life. Here are some tips:

Take Time Outs

When you notice anger starting to build, immediately walk away from the situation and give yourself time to calm down before reacting. Even a few minutes can be enough to gain perspective.

Get Moving

Exercise and movement are natural anger de-stressors. The physical exertion can burn away the hormonal fuel of anger. Take a brisk walk, do some jumping jacks, or join an intense exercise class.

Breathe Deeply

Taking slow, deep breaths into your belly when angry engages the parasympathetic nervous system to counter the fight-or-flight response. Inhale slowly through your nose, exhale slowly through your mouth.

Talk It Out

Expressing your angry feelings respectfully to a trusted friend or family member can help defuse the emotion. Sometimes just being heard and getting validation for your feelings makes a difference.

Think Before Speaking

When angry, it's easy to blurt things out without considering the consequences. Pause, take some deep breaths, and think carefully before opening your mouth when you're seeing red.

Be Assertive, Not Aggressive

There are healthy ways to stand up for yourself and advocate for change that don't involve aggression. Learn to use assertive communication techniques.

Count to 10

When you feel anger rising fast, immediately start counting slowly. By the time you get to 10, your anger will likely have peaked and started subsiding. This buys time to consider how to react.

Listen to Calming Music

Soothing, relaxing music has a powerful effect on the brain and body. Keep a playlist of your favorite calming songs to listen to when pressures start mounting.

Find a Creative Outlet

Expressing anger through creative pursuits like writing, drawing, painting, or playing music can help diffuse the emotion in a healthy way.

Get More Sleep

Not getting enough sleep fuels anger and irritability. Aim for 7-9 hours per night, and avoid digital devices before bed for better sleep quality.

Avoid Alcohol

Alcohol lowers inhibitions which can make angry feelings erupt more easily. Limit intake, especially in situations that tend to make you more angry.

Learn Relaxation Techniques

Deep breathing, visualization, progressive muscle relaxation, meditation, and mindfulness can induce the relaxation response to counter anger. Take an anger management class or therapy to learn these skills.

Get Some Sunshine

Studies show that vitamin D deficiency is associated with aggression in youth. Get regular sunlight and take vitamin D supplements if needed.

Laugh It Off

Laughter releases endorphins that improve mood and reduce stress hormones. Seek out humorous books, shows, videos and funny friends when you need a pick-me-up.

Go Outside

Spending time in nature, away from urban stressors, can boost mood and lower anger. Take regular breaks in parks, forests or other peaceful outdoor spaces.

Cultivate Compassion

Practicing self-compassion and loving-kindness meditation can help angry people regain perspective and calm down. Understand that all humans struggle.

Forgive Others

Holding on to grudges and resentment prolongs anger. Forgiving others for their imperfections and mistakes will help you achieve peace.

Seek Counseling

If lifestyle changes don't resolve chronic anger issues, seek professional counseling or anger management classes. Therapists can help you uncover the root causes of anger and learn new coping strategies. Medications may also be prescribed if warranted.

With consistent practice of these tips, you can gain control over runaway anger and prevent it from taking over your life. But don't hesitate to seek outside support if you need it.

When to Get Help for Anger Issues

If the following statements apply to you, it's a sign your anger is reaching dangerous levels and professional intervention is warranted:

  • You frequently have verbal or physical outbursts that you later regret.
  • Your anger causes problems at work or school.
  • Friends and family members avoid you due to your anger issues.
  • You use alcohol or drugs to try to control your anger.
  • You have suicidal thoughts related to your anger problems.

Left unchecked, chronic anger and aggression can damage careers and relationships and take a toll on both physical and mental health. Seeking help is not a sign of weakness - it's the smart, proactive thing to do for the sake of yourself and loved ones.

Relaxation Techniques to Try

Here are some of the most effective relaxation techniques for quickly lowering anger levels:

Deep Breathing

Taking slow, deep breaths into the belly rather than chest can switch on the body's relaxation response. Make your exhale longer than the inhale.

Progressive Muscle Relaxation

Tense and release muscle groups throughout the body one at a time. This reduces physical tension that feeds anger. Start with the toes and work up to your head and neck.

Guided Visualization

Close your eyes and imagine a peaceful setting like a beach. Mentally picture yourself relaxing in this environment to induce calm.

Mindfulness Meditation

Observe your angry thoughts and feelings in a detached manner without judgment. Stay anchored in the present moment.

Listening to Calming Music

Keep a playlist of soothing nature sounds, classical pieces, or ambient tunes. Let the music wash away irritation and frustration.


Writing about angry feelings can help you process them. The simple act of putting pen to paper is cathartic for many.

Yoga and Tai Chi

These gentle practices involve breathing, meditation, and flowing movements to release tension and anger. Take regular classes to reap the most benefits.


Letting go of grudges through forgiveness practices lowers anger and promotes understanding. Consider writing a letter you don't send.


Laughing boosts mood and brings instant stress relief. Watch a funny show, play with a pet, or have a silly dance party with kids.

Spending Time in Nature

Research confirms that time outdoors, away from the stressors of everyday life, has a profoundly calming effect.


Life will always involve situations that make us angry, but we don't have to be controlled by these feelings. With lifestyle changes to better manage stress, conscious choices to control reactions, and professional help if needed, chronic anger can be overcome. The result is better relationships, improved wellbeing, and a more peaceful, joyful life.

If the fire of anger is burning out of control inside you, use the tips in this article to gain mastery over it. Your future self with thank you.