Feeling anger after experiencing trauma? Here’s how to deal

We’ve all experienced someone lashing out unexpectedly, leaving us puzzled by their sudden display of anger. While easy to take personally, these outbursts often have little to do with the present moment. 

Instead, they may stem from deeper feelings of fear, helplessness, or betrayal tied to past trauma. Frequent angry outbursts are often signs of unresolved emotional wounds.

If you or someone you love is prone to unexpected outbursts of anger that may be connected to unresolved trauma, seeking support from a therapist trained in trauma-informed care can be transformative. Therapy can help uncover and address the root causes of anger while providing tools to help you learn to manage your anger.

Can trauma cause anger issues?

Experiencing trauma in the form of abuse, neglect, loss, or violence can lead to intense emotional responses, including anger. Research shows a strong connection between childhood trauma and anger in adulthood.

Anger is common in people living with post-traumatic stress disorder (PTSD). Anger can be both a symptom of and a risk factor for developing PTSD. Unresolved anger can affect relationships and quality of life and complicate the healing process.

Anger can also arise as a way to cope with pain, fear, or a sense of injustice tied to past trauma. It can also serve as a protective emotion, offering a sense of control in situations where you feel powerless.

What does anger from trauma feel like?

Identifying when anger is rooted in trauma can be challenging, but certain signs may indicate that past experiences are influencing someone’s emotional reactions. 

Some ways to recognize trauma-related anger include:

1. Disproportionate anger: Small frustrations or disagreements provoke an extreme emotional response.
2. Presence of triggers: Reactions often tie back to aspects of the trauma — even unconsciously — through specific people, places, or situations.
3. Persistent or unexplained irritability: The person may struggle to pinpoint why they’re angry or feel on edge for no clear reason.
4. Other trauma symptoms are present: Anger coexists with nightmares, flashbacks, or avoidance behaviors.
5. History of trauma: There’s a known history of abuse, neglect, or trauma — especially during childhood.
6. Difficulty with vulnerable emotions: Anger acts as a protective barrier against feelings of sadness, fear, or shame.
7. Physical symptoms: A racing heart, clenched fists, or tight muscles appear alongside anger without clear cause.
8. Recurring conflicts in relationships: Frequent outbursts lead to patterns of conflicts in close relationships.

If you relate to these symptoms and find that anger is affecting your life, relationships, or overall well-being, it might be time to consider professional help. A trauma-informed therapist can guide you in understanding and addressing the root causes of your anger, helping you develop healthier ways to cope. 

Guidance for your journey to processing anger and trauma

Recovering from anger and past trauma requires time, effort, and support. Working with a qualified mental health professional can help you navigate the process.

The road to recovery involves understanding and addressing the root causes of trauma and anger, developing healthier emotional responses, and creating a sense of safety and balance in your life.

Self-help tips for releasing anger

Healthy coping strategies can complement talk therapy, promote calmness, and help you better manage your emotions.

Consider incorporating the following self-care techniques into your daily routine:

• Mindfulness and meditation: Practice focusing on the present moment to foster a sense of peace.
• Relaxation techniques: Deep breathing, progressive muscle relaxation, and guided meditation can help ease feelings of overwhelming anger.
• Support groups: Connecting with others who understand your experiences can provide valuable support. Consider groups for trauma survivors or people working on anger management skills. 
• Exercise: Even short bursts of exercise can release tension and reduce stress hormones.
• Journaling: Writing down your thoughts and feelings can help you identify triggers and process your emotions.

Is it normal to feel angry when recovering from trauma?

Trauma recovery can often bring up feelings of anger as you process past injustices and betrayals. Suppressed emotions like sadness or fear may resurface during this time. 

While these emotions can feel overwhelming at first, they’re a normal part of the healing process. Your therapist can provide a safe environment to help you acknowledge your feelings and advise you on how to manage your emotions effectively.

Manage anger after trauma with therapy

Getting help for anger rooted in trauma starts with recognizing the need for support. Treatment may involve a combination of talk therapy, self-care strategies, and, in some cases, medication.

A therapist trained in trauma-focused therapies can help you address underlying trauma, manage anger, and develop healthy coping strategies.

Some effective trauma-focused therapies to consider include:

• Trauma-focused cognitive behavioral therapy (TF-CBT) helps people identify and reframe negative thoughts associated with trauma that contribute to emotional distress.
• Eye movement desensitization and reprocessing (EMDR) is a technique that uses guided eye movements to reprocess and alleviate the impact of traumatic memories.
• Somatic experiencing focuses on releasing trauma by combining guided relaxation with strategies to promote body awareness, regulate physical sensations, and foster feelings of safety and calmness, such as mindful breathing and gentle movement.
• Dialectical behavioral therapy (DBT) provides tools for managing intense emotions, including anger, through mindfulness.
• Prolonged exposure therapy (PE) encourages processing trauma-related memories and feelings in a safe and controlled way.

Find care with Rula

No one likes feeling angry or out of control. If anger feels like it’s taking over your life, know that help is available. Through talk therapy, you can learn how to manage your anger in healthier ways and heal from past traumas. 

With Rula’s therapist-matching platform, finding support has never been easier. In just a few clicks, you can connect with an in-network therapist who specializes in trauma.

With access to over 10,000 therapists, you can quickly find the care you deserve and even schedule a live video session with a provider for as soon as tomorrow.

Find a therapist with Rula