How to manage anger: what helps in the moment and over time, and what “anger disorder” means

Anger is a normal and usually healthy emotion that everyone feels. The American Psychological Association (APA) describes it as a natural response to threats, but one that can cause problems at work, in relationships and in your quality of life when it gets out of control and turns destructive (APA, 2023). It also separates anger, the feeling, from aggression, behaviour meant to harm someone, noting that anger does not necessarily lead to aggression (APA, n.d.).

According to the UK’s National Health Service (NHS), anger can show in the body as a faster heartbeat, tense muscles, clenched fists, a tight chest or feeling hot, and in the mind as tension, being easily irritated, or feeling humiliated or resentful. In behaviour, it can show as shouting, ignoring people or sulking, starting fights, breaking things or self-harming. Some people become aggressive towards others; others hide their anger and take it out on themselves (NHS, 2026). If your anger turns on you and you feel like harming yourself, call or text 988 now in the US or Canada, call Samaritans on 116 123 in the UK or Ireland, or find a line at findahelpline.com elsewhere.

When anger starts to affect daily life, it is time to get help. The NHS advises seeing a doctor if you are struggling to cope with anger, if the things you try yourself are not working, if you are acting in an abusive or violent way, if you are struggling with stress, anxiety or depression, or if you have had a low mood for more than 2 weeks (NHS, 2026). mind.io does not offer an anger test. If your anger builds up with stress, see also how to relieve stress.

In Korea, people often speak of “bunno-jojeol-jangae” (literally “anger-control disorder”), and “anger disorder” is a common phrase in English too, but neither is an official diagnosis. The official name is intermittent explosive disorder. The World Health Organization’s International Classification of Diseases (ICD-11) uses it for short, repeated outbursts of shouting, hitting or breaking things that are far bigger than whatever set them off and that seriously disrupt daily life. Long-standing anger and irritability on their own are not included (WHO, 2025). The US diagnostic criteria (DSM-5) set the bar at frequent minor outbursts, such as verbal tirades or minor physical aggression, at least twice a week on average for three months or more, or at least three major outbursts in a year that injure people or damage property (Shevidi et al., 2023).

How common it is depends heavily on the definition. In a survey that interviewed 9,282 US adults, the share who had ever met the older DSM-IV criteria was 7.3% on a broad definition and 5.4% on a narrow one, and only 28.8% of those had ever been treated for their anger (Kessler et al., 2006). A survey of 88,063 people in 16 countries using a more conservative definition found an average of 0.8% (Scott et al., 2016).

In Korean health-insurance statistics, 2,313 people (1,949 of them men) were treated in 2025 with “other habit and impulse disorders” (F63.8) as the main diagnosis. This code also covers impulse problems other than intermittent explosive disorder, and it counts people treated, not how many people live with the problem (Health Insurance Review and Assessment Service, 2026).

If you snap more often and feel more irritable, that can itself be a sign of something else. Irritability and anger can be symptoms of depression or anxiety, and are common in post-traumatic stress disorder (NIMH, 2023). People with intermittent explosive disorder were also more likely to have depression (odds ratio 2.12), generalised anxiety disorder (3.45) or alcohol use disorder (3.08) (Liu et al., 2026). The depression check-in (PHQ-9) and the anxiety check-in (GAD-7) can help you look at how you are doing, and if work has made you short-tempered, see also burnout symptoms. If you have spells of several days when you feel unusually elated or irritable and full of energy, see a doctor, as this can be bipolar disorder (NIMH, n.d.).

Korea also has “hwa-byung”, a cultural concept of long-suppressed anger that shows up with physical symptoms such as chest tightness or feeling hot. The Korean national mental health portal describes it as looking like a mix of depressive and somatic symptom disorders (National Mental Health Information Portal, 2020). It is a different picture from intermittent explosive disorder, where anger erupts in aggressive outbursts.

The UK mental health charity Mind says that the earlier you notice the warning signs, such as a faster heartbeat, quicker breathing, a tense body or a clenched jaw or fists, the easier anger is to manage (Mind, n.d.). It advises delaying your reaction as long as you can, leaving the situation by going for a walk, going to another room or logging off if you are online, and agreeing a code word in advance that signals you need some time (Mind, 2023).

A short pause like this worked in experiments too. In two studies of couples, a forced break of 5 to 15 seconds at the moment one partner could retaliate reduced aggression. The researchers add that such breaks would not help with controlling, premeditated abuse (McCurry et al., 2024). We found no study testing “count to 10” itself, but the NHS also suggests counting to 10 and breathing slowly before you react (NHS, 2026).

The evidence that calming the body, for example with slow breathing, works better than letting anger out is summarised in how to relieve stress. These activities worked in students and non-students, offenders and non-offenders alike (Kjærvik & Bushman, 2024). One meta-analysis also found relaxation suited anger in the moment, while cognitive therapy suited recurring patterns such as a quick temper or anger behind the wheel (Del Vecchio & O’Leary, 2004).

Self-distancing helps too: imagine looking down on the scene from a distance, like a fly on the wall, and think about why that person (you) felt that way. In experiments, this made people less angry (Kross et al., 2005), and in studies with university students it also reduced aggressive thoughts and behaviour (Mischkowski et al., 2012). Briefly turning your attention to something else also helped anger subside quickly (Denson et al., 2012). Across experiments on many emotions, looking at a situation from a different, more detached perspective was among the more effective strategies (Webb et al., 2012).

Chewing over what made you angry keeps the anger going. Among 121 university students who recalled an angering memory, those who ruminated for 20 minutes stayed angry, while those who reappraised it or distracted themselves became less angry (Denson et al., 2012). People who ruminated after being provoked were more aggressive towards an innocent person who made a small mistake, and this held even after 8 hours of rumination (Bushman et al., 2005). In a meta-analysis of 81 studies, anger was most strongly linked with a habit of rumination (r = 0.42). Most studies, however, measured people at a single point in time, so cause and effect cannot be told apart (Pop et al., 2025).

Reappraisal, seeing things differently, has some of the most consistent evidence. University students told to reappraise their anger during a frustrating task were less angry than those told to suppress or simply accept it, and kept going at the task longer (73 students; Szasz et al., 2011). The APA suggests watching out for words like “never” and “always”, and saying “I would like” instead of “I demand” or “I must have” (APA, 2023). It also helps to name the other feelings beneath the anger: Mind suggests saying something like “I feel angry, rejected and scared right now” (Mind, n.d.). Naming emotions is also covered in what empathy is.

Bottling it up is not the answer either. In a meta-analysis, a habit of suppressing anger went with more anger (r = 0.24), while acceptance went with less (r = −0.32; Pop et al., 2025). People who habitually suppress their emotions tended to have worse relationships and well-being (Gross & John, 2003). The APA’s advice is neither to explode nor to bottle it up, but to calm down, see things differently and then say it assertively (APA, 2023).

Lack of sleep makes the same events more annoying. In an experiment that randomly assigned 142 community residents to keep or cut their sleep for two days, those who cut it became angrier (Krizan & Hisler, 2019). If sleep is a problem, see insomnia: what helps. Alcohol increased aggression in experiments with male social drinkers (Bushman & Cooper, 1990). An anger diary, noting when and why you got angry and how you acted, helps you spot your own triggers (Mind, n.d.). In two small Japanese experiments, writing down why you were angry and then throwing the paper away brought anger back down to baseline, but this has not yet been confirmed by other studies (Kanaya & Kawai, 2024).

The healthiest way to express anger is to say it clearly without being aggressive. The APA describes this as assertive expression that respects both yourself and others (APA, 2023). Japan’s Ministry of Health, Labour and Welfare, on its workplace mental health portal, likewise introduces “assertion”, self-expression that values both yourself and the other person (Ministry of Health, Labour and Welfare, n.d.). Assertiveness training is described as an evidence-based approach used across many problems (Speed et al., 2018).

“I” statements that say how you feel, such as “I’m upset because…”, were seen as less hostile than blaming “you” statements such as “you always do this”. In an experiment where 253 university students read and rated written conflict scenarios, statements that acknowledged the other person’s view and gave your own were rated the best way to open the conversation (Rogers et al., 2018). These were ratings of written scenarios rather than observations of real arguments. The APA also suggests changing the time you talk about important matters if you tend to argue at night (APA, 2023). Apologizing and making up after a fight with a partner are covered in how to make up after a fight. These tips are for arguments in a safe relationship. If someone’s anger frightens you or turns to threats or violence, call your local emergency number in immediate danger; in the US, the National Domestic Violence Hotline answers at 1-800-799-7233, and in the UK the National Domestic Abuse Helpline is 0808 2000 247.

A meta-analysis found that aggression at work is predicted by both individual factors, such as a tendency to get angry, and situational ones, such as unfairness, conflict and poor leadership (Hershcovis et al., 2007). If work has made you short-tempered, try the burnout self-check. Anger while driving was linked with aggressive and risky driving (51 studies; Zhang & Chan, 2016). The empathy & emotion style test can show how you tend to take other people’s points of view.

If anger is hard to manage on your own, treatment helps. Meta-analyses of cognitive behavioural anger treatments have consistently reported at least moderate effects in both the general population and in patients, while effects on aggressive behaviour were less consistent (Lee & DiGiuseppe, 2018). In a meta-analysis of 96 studies, the overall effect size was 0.76 (Saini, 2009). Most of these results rely on self-reports, though, which may make them look better than they are (Fernandez et al., 2018).

In a small trial with 44 people with intermittent explosive disorder, 12 sessions of cognitive behavioural therapy reduced aggressive behaviour more than the same amount of supportive counselling (McCloskey et al., 2022). Mindfulness training also reduced anger by a moderate amount (effect size 0.48), with larger effects in studies that compared it with doing nothing (O’Dean et al., 2025). Anger that comes with post-traumatic stress disorder fell by a small-to-moderate amount with trauma-focused treatment (effect size 0.33; Wells et al., 2025).

The NHS explains that anger management programmes combine one-to-one counselling and group work, run from a single day or weekend to a few months, and mostly include cognitive behavioural therapy and counselling (NHS, 2026). If you live outside Korea, start with your family doctor or local mental health services. In Korea, you can start with a psychiatrist or with counselling at your city, county or district mental health welfare centre, and the mental health crisis line 1577-0199 (24 hours) can point you to services nearby (Ministry of Health and Welfare, 2025). Support such as Korea’s counselling vouchers is covered in depression: what helps.

Frequent outbursts may also strain the heart. In a meta-analysis, the risk of a heart attack was 4.74 times higher in the 2 hours after an angry outburst than at other times, but for people at low heart risk who had an outburst once a month, that meant about 1 extra event per 10,000 people a year (Mostofsky et al., 2014). Long-term follow-up studies also linked anger and hostility with more coronary heart disease (hazard ratio 1.19), with signs of publication bias (Chida & Steptoe, 2009). If you get sudden chest pain, contact your local emergency services straight away.

If your anger threatens or hurts other people, stop and get help. Mind says that if your anger can be violent or abusive, it can seriously harm the people around you, so it is essential to get professional treatment and support (Mind, 2023). If you live outside Korea, start with your family doctor or local mental health services; in Korea, you can start with a psychiatrist, a mental health welfare centre or the 1577-0199 line.

If you are at risk from someone else’s anger, your safety comes first. In immediate danger, call your local emergency number. In the US, the National Domestic Violence Hotline answers at 1-800-799-7233; in the UK, the National Domestic Abuse Helpline is 0808 2000 247. Programmes for domestically violent partners have shown small or uncertain effects (Babcock et al., 2004; Smedslund et al., 2007), with no evidence that benefits last beyond two years (Travers et al., 2021). Researchers also expect techniques such as short breaks to do nothing for controlling, premeditated abuse (McCurry et al., 2024). You do not have to put up with danger while waiting for someone to finish an anger management course.

If your anger turns on yourself and you feel like harming yourself, do not carry it alone. In a meta-analysis of 107 studies, anger-related feelings had a moderate link with suicidal thoughts and behaviour (r = 0.31; Dillon et al., 2025), and anger was also linked with self-harm (Halverson et al., 2026). Call or text 988 now in the US or Canada, call Samaritans on 116 123 in the UK or Ireland, or find a line at findahelpline.com elsewhere.

Q. Is it better to hold anger in or let it out? A. Neither. Letting it rip makes anger grow (APA, 2023), and a habit of always holding it in went with more anger (Pop et al., 2025). Calm down first, see things differently, then say it clearly.

Q. Is “anger disorder” an illness? A. The official name is intermittent explosive disorder. It is diagnosed not because someone often feels angry, but when aggressive outbursts out of proportion to the provocation keep recurring and seriously disrupt daily life (WHO, 2025).

Q. Doesn’t hitting a punching bag help? A. No. In an experiment it made people angrier and more aggressive (Bushman, 2002). The details are in how to relieve stress.

Q. Is hwa-byung the same as “anger disorder”? A. No. Hwa-byung is a Korean cultural concept of long-suppressed anger that shows up with physical symptoms (National Mental Health Information Portal, 2020), whereas intermittent explosive disorder is anger erupting in aggressive outbursts (WHO, 2025).

Q. A family member can’t control their temper and throws things. A. Your safety comes first. In immediate danger, call your local emergency number; in the US the National Domestic Violence Hotline is 1-800-799-7233, and in the UK the National Domestic Abuse Helpline is 0808 2000 247. You can encourage them to seek help, but calming their anger is not your responsibility.

Q. Does mind.io have an anger test? A. No. If irritability comes with low mood or worry, see the depression check-in (PHQ-9) and the anxiety check-in (GAD-7); if work has worn you out, the burnout self-check.

Q. It’s so hard I’m having thoughts of harming myself. A. Please do not carry them alone. Reach out to a crisis line right away: call or text 988 in the US and Canada, call Samaritans on 116 123 in the UK and Ireland, or find a line at findahelpline.com elsewhere. If you are in immediate danger, contact your local emergency services.

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