How To Deal With Angry Outbursts

How to deal with angry outbursts
Deal With Angry Outbursts

Do you often lose your temper if the person next to you is driving slowly? Or does your heartbeat increase as your boss humiliates you in front of your colleagues? 

Humans are emotional, and anger is one of their emotions. But it is worriedly you find yourself unable to control your anger outbursts. In that case, it will be challenging for you to negotiate with society. Without any control, your anger can even ruin your relationships. So in this blog post, we are going to be discussing how to deal with angry outbursts.

Anger comes in groups of negative emotions that trigger our very biological “fight or flight” response, resulting in reacting aggressively, violently, and sometimes brutally.

So, let’s, without wasting your valuable time, understand some facts about anger and learn how to control anger outbursts.

What are angry outbursts?

Angry outbursts, often known as Intermittent Explosive Disorder, are a type of situation when your anger comes out from you without your consent. In some cases, patients reported that they don’t know their reason for being angry. 

Mostly, these types of outbursts do not stay more than half an hour and may look harmless, and don’t need any cure. You can be a person who smiles a lot or who maintains a disciplined lifestyle. Still, you become a different person when you are in anger. In most cases, people with these complications feel embarrassed and regretful after an outburst.

Do you need to worry about it?

Being angry is good in some situations. Usually, anger outbursts are not that terrible at every moment. Anger is very healthy in certain conditions when you find situations are not in your control. But, if you are suffering from chronic anger issues and exploiting your wellbeing, then it’s time to seek guidance. 

Suppose you often find yourself helplessly managing anger outbursts without a specific reason. In that case, your anger is ruining your relationships, you sometimes behave very abusively, and later you regret it. Without any delay, you have to consult an expert or therapist.

If you don’t end up managing your anger outbursts, then mental health diseases like Depression, Anxiety, and Biopolar disease can also take place within you. 

Possible reasons behind anger outbursts

Many reasons can cause you to get angry outbursts. We possibly can’t point out everything. You can get angry for any reason. But we can talk about some well-known triggers responsible for your anger outbursts. After becoming aware of them, you will become a little more capable of managing your outbursts of anger.


Suppose you have that rude and angry behavior but don’t know the possible reason for your anger. In that case, you should start finding it from your childhood. You might have faced incidents like insane bullying, bad behavior, etc. That has left a profound impact on your subconscious mind.


Relationships are one of the main aspects of life which need to be maintained and nurtured. There can be many reasons you are lagging in maintaining a good relationship with your loved ones, or you may be connected with the wrong people. Whatever the reason is, relationships can also be the reason for being rude. 

Other issues

Other issues that cause your anger can be financial problems, work-related programs, etc. which can also make you angry. 

How to find out your reason behind the anger 

We have stated that it is impossible to illustrate that unique trigger that can be liable for your anger. So, as a first step, you should find out your motive for being angry. 

The first thing you have to do is reflect on your day-by-day activities and lifestyle. You can do this through journaling. You have to write down those things you have experienced and how you reacted to those unwanted situations to point out the possible situations that may work as a trigger for manifesting your anger and learn how to control angry outbursts. 

How to deal with angry outbursts

Maybe you don’t feel that much suffering that you have to consider taking therapies, but your anger issues are increasing day by day, and you want to fix them. We are giving you some tips that will help you fight your anger outbursts. You have to understand and break your habit to get angry. Here, we will follow The concept of the habit loop invented by Charles Duhigg.

Understanding the cue

After reflecting on your habits with journaling, you have to find out the cue for your anger. The cue is the trigger that kick-starts your habitual behavior. Let’s understand this with an example, suppose your cue is your child who is not very cooperative with you. When you see his behavior, you suddenly become outraged. 

Coping with the habit

After understanding the cue, you have to become aware of the habit. Next time, when you watch the cue to trigger, you have to become aware of the moment and think about the consequences of your anger outbursts. Doing some activities like giving a smile and getting out of that place can help you to control your anger outburst.

Managing yourself

After avoiding that situation, you have to manage your physical manifestations of getting angry. Some people feel complications like headaches, tight chests, and uneasiness with getting angry. Take time to cope with these kinds of physical difficulties.

Getting the reward

If you find yourself successful in managing your anger, it’s time to reward yourself. Giving some rewards to yourself is very important to get along with the new habit.

Doing activities like exercise, meditation, and other self-care activities also can help with dealing with your anger outbursts.

When to find help

Following the above guideline will cure most of your problems. But, if you are in a severe stage, you are finding more complications related to your mental health. Without wasting your time, you have to consult a therapist. 


We are sure that this blog post on managing angry outbursts will help you get away from your suffering. We only talked about one cue and one way to get rid of it. There can be multiple cues, and according to the situation, you have to make your way outs. Comment down your cue behind getting angry and eliminate that.

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