Table of ContentsView AllTable of ContentsDepression vs. AngerTypesThe Link Between Anger and DepressionTreatmentCoping
Table of ContentsView All
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Table of Contents
Depression vs. Anger
Types
The Link Between Anger and Depression
Treatment
Coping
Close
Anger can be a common emotion among people experiencing major depression. You may feel angry at the world, angry about events from your past, or even angry at yourself. This anger can be intense and difficult to control, to the point that it worsens your depression and affects your personal and professional relationships.
Major depressive disorder is more than just passing sadness. It is adiagnosable mental health disorderthat involves feelings of low mood combined with other symptoms such as trouble concentrating and/or sleeping, loss of interest in pleasurable activities, diminished emotional expression, irritability, feelings of guilt, hopelessness, self-doubt, and more.
Mental health professionals diagnose mood disorders according to criteria laid out in theDiagnostic and Statistical Manual of Mental Disorders (DSM-5-TR).
In contrast, anger on its own is not a diagnosable mental health condition. Rather, it is an unpleasant but common emotion that everyone experiences from time to time. Feeling angry when something upsets you is natural. However, feeling uncontrollable, maladaptive, or otherwise inappropriate anger can signal an underlying problem, particularly when you also have symptoms of depression.
Anger can be part of depression’s diagnostic picture, but not always.
Healthy expression of natural anger is not a problem. It becomes unhealthy when it is repressed, uncontrollable, or explosive, and interferes with daily life and relationships.
DepressionDiagnosable mood disorderInvolves cluster of emotions that may include angerMuch more than an ordinary emotion (sadness)AngerNot a diagnosable conditionSometimes, but not always, indicative of underlying depressionNatural, common emotion that’s problematic only when it is maladaptive
DepressionDiagnosable mood disorderInvolves cluster of emotions that may include angerMuch more than an ordinary emotion (sadness)
Diagnosable mood disorder
Involves cluster of emotions that may include anger
Much more than an ordinary emotion (sadness)
AngerNot a diagnosable conditionSometimes, but not always, indicative of underlying depressionNatural, common emotion that’s problematic only when it is maladaptive
Not a diagnosable condition
Sometimes, but not always, indicative of underlying depression
Natural, common emotion that’s problematic only when it is maladaptive
Types of Anger in Depression
Anger can take several different forms when it’s part of major depressive disorder. Below are some examples of the types of anger you might experience while depressed.
Irritability
Irritabilityis a feature of depression itself. If you have depression, anger may show up as snapping at others over trivial things or being unable to handle small disappointments without reacting negatively.
Hostility
Going a step beyond irritability, a person with depression who expresses anger outwardly may become hostile toward others.
Anger Attacks
Some evidence suggests thatserotonergic dysfunctionmay be partly to blame for both maladaptive anger and major depression. In other words, the neurochemicals in your brain may be out of balance. For this reason,medications used to treat depressionmay also help relieve symptoms of anger.
Anger Turned Inward
Sigmund Freud believed that depression results from anger repressed and directed toward oneself, rather than being expressed externally. Indeed, anger turned inward (known as internalizing) is common in those who are depressed. This act of turning anger inward can worsen the severity of depression, setting up a vicious cycle.
Listening to your inner critic can worsen depression, making it difficult to do things that could help alleviate symptoms (e.g., doing activities you once enjoyed, spending time with other people, exercising, etc.). This leads you to feel more powerless and negative over time.
Inwardly turned anger in depression may reflect an overlycritical negative inner voicethat makes it hard to move past feelings of shame and low self-worth.
Anger Turned Outward
Those who are depressed sometimes turn their anger outward (known as externalizing) instead and lash out at those around them.
Depression can amplify negative emotions that can be hard to control, and afterward, you might feel bad about how you expressed yourself—setting up a situation that feeds on itself and that is difficult to escape.
Eventually, it may lead to problems in your personal and professional life. For example, if you are unable todeal with stressin the workplace, you might lash out at coworkers, managers, or even customers. If you struggle to control your anger around friends and family, this can strain relationships.
Treatment for Angry Depression
Treatment for depression that includes anger is similar to treatments for depression alone. In short, medication and therapy are bothempirically validated treatments for depressionthat can help alleviate feelings of anger, hostility, and irritability.
Therapy
One way to manage anger-related to depression is to develop a sense ofcompassion for yourselfinstead of directing your anger inwards. Treat yourself as you would a friend. What would you say to someone struggling with the same issue? With a kinder view toward yourself, you’ll be less likely to direct your anger inward. For this reason, self-compassion can be particularly helpful if your rage is directed inward.
Moving From Maladaptive Anger to Adaptive Emotions
Look at how much weight you’ve gained. You have no self-control, and you’ll never be able to lose it now. You might as well accept that it’s hopeless and you’ll be overweight forever. Nothing you try ever works. You just don’t have any willpower.
The idea is to give the critical inner voice some words, as though someone else is speaking them. This involves expressing feelings behind thoughts and using “you” statements, allowing you to separate yourself from those thoughts.
Once you step outside your thoughts and view them as an external critical voice, the next step is to develop insights into where that critical voice might have developed. This is the process of transforming the maladaptive emotion.
The next step involves responding to the critical inner voice and answering back against the criticisms. In this way, you are essentially “taking your own side.” For example, in the case of the critical inner voice that talks about your weight gain, you might respond to that voice in the following ways.
I know that I’ve gained weight, but it’s not the end of the world. I have self-control, but I’ve been through a really hard time. It’s not impossible for me to lose weight, I just need to adopt some healthy habits. I know I can do it if I try.
Emotionally focused therapy has been shown to help relieve depression, raiseself-esteem, and reduce distress in interpersonal relationships.
Medication
Medication can help you reduce feelings of anger and irritability. Although it’s not adirecttreatment for anger, addressing your depression symptoms can have an indirect effect on feelings of anger.
Anger Management Techniques
Anger management techniquescan help you manage depression-related anger. You might attend anger management classes, read an anger management self-help book, or find a support group,
Coping With Angry Depression
You can do a few things on your own to manage anger-related depression. Here are some ideas to get you started.
Just Breathe
Another helpful approach is to learn mindful breathing, which can help calm you in an angry moment. There are a variety ofbreathing techniquesincluding belly breathing, box breathing, pursed lip breathing, and the 4-7-8 approach.
Breathing helps bring your body into a state of relaxation and increases oxygen flow in your body. This helps you get control of thefight-or-flight reactionyou might experience when your anger is triggered.
To practice box breathing, find a comfortable place to sit or lie down. Then, go through these steps. Each counts as one cycle.
Then, repeat this cycle four times.
How does it work?These slow and controlled patterns of breathing trigger therelaxation responseof the parasympathetic nervous system, lowering the heart rate and blood pressure, restoring the balance of oxygen and carbon dioxide, altering the pH levels in the blood, and regulating stress hormones.
How does it work?
These slow and controlled patterns of breathing trigger therelaxation responseof the parasympathetic nervous system, lowering the heart rate and blood pressure, restoring the balance of oxygen and carbon dioxide, altering the pH levels in the blood, and regulating stress hormones.
Be Present, Be Mindful
If you tend to ruminate on negative thoughts that fuel your anger and sadness, trymindfulness meditation. Whenever you feel your mood shifting in the wrong direction, take a few minutes to focus on the present moment, being aware of everything going on within you and around you.
Try not to focus on the past, or worry about the future, just stay in theright now. Notice your thoughts and feelings as they come, but don’t hang on to them, and don’t judge them as wrong or inappropriate. Simply acknowledge them, say ‘hello’ if you like, and let them go.
Stretch for Relaxation
If you’re feeling motivated enough to try, the act of stretching itself can help reduce stress and improve your mood. We tend to hold a lot of tension in our muscles when we are upset, which contributes to irritable and angry emotions. We might feel our teeth clenched, our fists balled up, and our shoulders in knots. Stretching is a good way to release that tension to help you feel more at ease.
How does it work?People who struggle with anger and aggression have been found to have lower serotonin levels.Stretching has been shown to release serotonin, the neurohormone that helps stabilize our moods and make us feel good.
People who struggle with anger and aggression have been found to have lower serotonin levels.Stretching has been shown to release serotonin, the neurohormone that helps stabilize our moods and make us feel good.
Progressive Muscle Relaxation
Progressive muscle relaxation(PMR) is another way to release muscle tension from the top of your head to the soles of your feet. You can do this anytime throughout the day, and it can be a nice way to wind down before drifting off to sleep.
Through a series of tensing and relaxing of muscles throughout your entire body, you begin to gain awareness of how much tension you are holding onto in different areas, and then you can consciously relax those muscles. As you release the tension in your muscles, you can imagine you are releasing your worry, your sadness, and your anger.
Develop a Support System
Sometimes you need to express your deepest, ugliest feelings with someone who can listen, and not try to fix you or judge you. Turning to someone you can rely on for support can be helpful.
If there is nobody in your personal life to fill this role, try joining asupport groupspecifically for depression and/or anger. There, you’ll find others struggling with the same challenges, and there is no risk of feeling ashamed for expressing yourself honestly. You will be with people who can provide genuine support from a place of understanding.
In addition, if you join a group with a facilitator, you might discover helpful strategies to better manage your depression and anger. A support group that understands what you are going through is important, especially if you begin relapsing after treatment.
Key Takeaways From Verywell
Since depression makes you prone to a range of negative emotions, it is not a surprise that anger can be found among the feelings experienced.
The Coin Question
If you are struggling with anger and depression that is impairing your daily functioning, see a mental health professional for advice, diagnosis, and treatment. Options will likely include therapy and/or medication. Start with your family doctor, who can treat you or direct you to a specialist.
Remember that you’re not alone in your feelings. Many people struggle with anger and irritability related to depression. This is not a personal failing on your part, and it might not be within your control. However, you can learn some coping strategies that can help you escape a bad mood, manage your anger, and feel better.
Lastly, don’t feel ashamed about reaching out for help. In fact, making yourself a priority in this way might be exactly what it takes to improve your relationships and feel better about your daily life. Treat yourself with the same kindness and respect you would show a friend who came to you for advice. You deserve your own self-compassion.
Learn How Hormones are Linked with Depression and Anger
4 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Mental Health.Chronic illness & mental mealth.Martin LA, Neighbors HW, Griffith DM.The experience of symptoms of depression in men vs. women: Analysis of the National Comorbidity Survey replication.JAMA Psychiatry. 2013;70(10):1100. doi:10.1001/jamapsychiatry.2013.1985van Eck M, Berkhof H, Nicolson N, Sulon J.The effects of perceived stress, traits, mood states, and stressful daily events on salivary cortisol.Psychosom Med. 1996 Sep-Oct;58(5):447-458. doi:10.1097/00006842-199609000-00007Duke AA, Bègue L, Bell R, Eisenlohr-Moul T.Revisiting the serotonin–aggression relation in humans: A meta-analysis.Psychological Bulletin. 2013;139(5):1148-1172. doi:10.1037%2Fa0031544Additional ReadingPainuly N, Sharan P, Mattoo SK.Relationship of anger and anger attacks with depression: A brief review.Eur Arch Psychiatry Clin Neurosci. 2005;255(4):215-222. doi:10.1007/s00406-004-0539-5
4 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Mental Health.Chronic illness & mental mealth.Martin LA, Neighbors HW, Griffith DM.The experience of symptoms of depression in men vs. women: Analysis of the National Comorbidity Survey replication.JAMA Psychiatry. 2013;70(10):1100. doi:10.1001/jamapsychiatry.2013.1985van Eck M, Berkhof H, Nicolson N, Sulon J.The effects of perceived stress, traits, mood states, and stressful daily events on salivary cortisol.Psychosom Med. 1996 Sep-Oct;58(5):447-458. doi:10.1097/00006842-199609000-00007Duke AA, Bègue L, Bell R, Eisenlohr-Moul T.Revisiting the serotonin–aggression relation in humans: A meta-analysis.Psychological Bulletin. 2013;139(5):1148-1172. doi:10.1037%2Fa0031544Additional ReadingPainuly N, Sharan P, Mattoo SK.Relationship of anger and anger attacks with depression: A brief review.Eur Arch Psychiatry Clin Neurosci. 2005;255(4):215-222. doi:10.1007/s00406-004-0539-5
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of Mental Health.Chronic illness & mental mealth.Martin LA, Neighbors HW, Griffith DM.The experience of symptoms of depression in men vs. women: Analysis of the National Comorbidity Survey replication.JAMA Psychiatry. 2013;70(10):1100. doi:10.1001/jamapsychiatry.2013.1985van Eck M, Berkhof H, Nicolson N, Sulon J.The effects of perceived stress, traits, mood states, and stressful daily events on salivary cortisol.Psychosom Med. 1996 Sep-Oct;58(5):447-458. doi:10.1097/00006842-199609000-00007Duke AA, Bègue L, Bell R, Eisenlohr-Moul T.Revisiting the serotonin–aggression relation in humans: A meta-analysis.Psychological Bulletin. 2013;139(5):1148-1172. doi:10.1037%2Fa0031544
National Institute of Mental Health.Chronic illness & mental mealth.
Martin LA, Neighbors HW, Griffith DM.The experience of symptoms of depression in men vs. women: Analysis of the National Comorbidity Survey replication.JAMA Psychiatry. 2013;70(10):1100. doi:10.1001/jamapsychiatry.2013.1985
van Eck M, Berkhof H, Nicolson N, Sulon J.The effects of perceived stress, traits, mood states, and stressful daily events on salivary cortisol.Psychosom Med. 1996 Sep-Oct;58(5):447-458. doi:10.1097/00006842-199609000-00007
Duke AA, Bègue L, Bell R, Eisenlohr-Moul T.Revisiting the serotonin–aggression relation in humans: A meta-analysis.Psychological Bulletin. 2013;139(5):1148-1172. doi:10.1037%2Fa0031544
Painuly N, Sharan P, Mattoo SK.Relationship of anger and anger attacks with depression: A brief review.Eur Arch Psychiatry Clin Neurosci. 2005;255(4):215-222. doi:10.1007/s00406-004-0539-5
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