The Link Between Post-Traumatic Stress Disorder and Anger

Including five therapist-approved tips for coping with post-traumatic stress disorder (PTSD) and extreme anger.

Learn more about our Clinical Review Process

Anger is a natural reaction to frustrating, upsetting, and threatening situations. It’s a core emotion that’s often used to help people cope with other emotions, such as feeling scared or embarrassed. But while feeling angry is considered normal and healthy, it’s important to note that there are healthy and unhealthy ways to express your anger.

Certain mental health conditions, such as post-traumatic stress disorder (PTSD) and attention-deficit/hyperactivity disorder (ADHD), may affect your ability to regulate emotions like anger and irritability. Below, we review the link between anger and PTSD, how to recognize PTSD anger, and the best tips for managing symptoms and improving mental well-being.

What’s the connection between anger and PTSD?

PTSD is a mental health condition that can develop after experiencing or witnessing a traumatic event. This could be a one-time event, such as a serious accident, death of a loved one, or ongoing exposure to something like neglect or abuse. PTSD affects everyone differently, but the four leading categories of symptoms include: 

• Intrusion
• Avoidance
• Changes in mood and cognition
• Changes in arousal and reactivity

Hyperarousal is a state of heightened alertness that can occur following a traumatic event. Some people’s bodies remain in this “fight-or-flight” state even after the threat has passed. This can contribute to a range of symptoms, including angry outbursts, feeling tense or on edge, being easily startled, and engaging in risky or reckless behavior. 

“Anger is a common symptom of hyperarousal in PTSD,” says Na’Keora Bryant, MSCP, Group Facilitator with Charlie Health. “Hyperarousal is defined as being overstimulated and feeling a loss of control. It’s often followed by irritability,” she explains. Although anger can be a normal response to trauma, people with PTSD are more likely to experience anger that is heightened, dysregulated, and out of control. During a PTSD anger outburst, you may feel anger or irritability that is disproportionate to the situation causing it. You may even resort to verbal or physical aggression without thinking about how your actions will affect others.

The impact of PTSD anger

Unmanaged anger can affect people’s mental and physical health, interpersonal relationships, and lifestyle choices in the following ways: 

Health concerns

PTSD anger issues may contribute to co-occurring mental health issues, such as depression, anxiety, substance use disorder, and suicidal thoughts. Over time, unmanaged anger can also contribute to physical health problems like high blood pressure and cardiovascular issues.

Relationship troubles

“PTSD anger can negatively impact relationships as when in a state of hyperarousal, it’s difficult to navigate what’s and who is safe,” says Bryant. “PTSD anger often shows up in domestic disputes and self-harm.” It can also create issues with trust, communication, and security. 

Unhealthy habits

Teens with anger and aggression issues may be more likely to engage in unhealthy behaviors, such as consuming more alcohol and doing less exercise. 

5 tips for coping with anger and PTSD

If angry outbursts are having a negative impact on your health, relationships, and overall quality of life, consider exploring new outlets and techniques for managing your emotions. Here are five therapist-approved tips for coping with anger and PTSD. 

1. Identify your triggers 

PTSD can be provoked by certain sights, sounds, smells, people, or places that remind someone of their traumatic experience. “Know what your triggers are and how you respond,” suggests Bryant. For example, if you know that crowds are triggering for you, make a point to avoid places during their busy hours. 

2. Think before you act

Next time you feel yourself becoming angry, make an effort to delay your reaction. This may be easier said than done, but allowing yourself time to process your emotions can help you remain more in control. One tip is to count to 10 while taking slow, steady breaths. Another idea is to carry a small object, such as a marble or rubber band, that you can focus on when you feel angry. 

3. Find healthier coping methods

Engaging with your anger is an unhealthy coping method for dealing with PTSD symptoms. Instead, try to “find a healthy outlook like sports or another interactive hobby,” says Bryant. Creative outlets, like drawing and writing, can help people process their emotions and reduce stress, while mindfulness and meditation can encourage people to focus on the present moment.

4. Prioritize your mental and physical health 

Regular exercise, a balanced diet, and quality sleep are the healthy lifestyle trifecta. If you’re not sure where to start, consider making time for a daily walk or jog around your neighborhood. Exercise can improve mood, release pent-up energy, and reduce stress and tension — all of which can help with anger management. 

5. Seek professional support

“It’s okay to not be okay,” says Bryant. If you notice that your mental health is on the decline or anger is affecting your quality of life, seek help. Here are some signs that you may benefit from professional support:

• Anger is your go-to emotion 
• You express your anger in unsafe or unhealthy ways
• Your anger is affecting your everyday life
• Your anger is affecting other people 

Treatment options for PTSD anger

In addition to lifestyle changes and healthy coping methods, there are several therapeutic techniques that can help people manage symptoms of PTSD. These include:

1. Cognitive behavioral therapy (CBT)

CBT teaches people how to identify and challenge negative thought patterns related to their trauma. By recognizing their anger triggers and how they typically respond to that anger, they’re better equipped to safely process their traumatic experience, change distorted thoughts, and develop healthier coping strategies.

2. Dialectical behavior therapy (DBT)

DBT is another type of therapy that’s effective in helping people manage distressing emotions linked to traumatic experiences. Through mindfulness, stress management, and emotion regulation, people can learn to manage their anger, reduce impulsive behaviors, and improve their overall emotional well-being.

3. Group therapy

Group therapy provides people with a chance to recognize and respond to their anger in a group setting. By connecting with others who struggle with PTSD anger, you can learn from their experiences while gaining additional perspective on your own triggers and behaviors.

PTSD treatment with Charlie Health

If you or your loved one has posttraumatic stress disorder (PTSD) and it’s impacting your ability to process your anger or manage difficult emotions, Charlie Health may be able to help. Our virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for people dealing with serious mental health conditions, including PTSD and other types of trauma. Our expert clinicians incorporate evidence-based therapies to provide individual counseling, family therapy, and group sessions. With this kind of holistic treatment, managing anger and other PTSD symptoms is possible. Fill out the form below to start healing today.