Don't use an anger test: Read these 5 key signs instead
Are you an angry person? Here's how to tell
Anger is a normal emotion. It's how we react to and express our frustration, hurt, annoyance, fear, or other strong emotions. But anger can lead to far-reaching problems when it gets out of control or becomes destructive.
Do you suspect an anger problem but are not sure about its severity? Then, check out the five signs below to see if they apply to you.
Anger test
Short tests or quizzes are a tempting way to determine whether you've got an anger issue. But, there are several problems with this method.
Many of these tests lack credibility and are not backed by solid science. Questionnaires do not consider individual circumstances and explanations for your anger. This method also fails to help you understand underlying causes.
Some credible tests exist (e.g., Novaco Anger Scale, Multidimensional Anger Inventory). But they should always be used with a qualified professional. A skilled practitioner can use results as part of a complete assessment of your anger levels.
What are the warning signs of an anger problem?
You don't actually need to complete an anger test. There are many signs of problematic anger. Knowing the key signs is enough to assess whether you need extra help. It’s important to know these indicators because many people suffer from excessive anger (1).
Here are the most important indicators:
Anger dominates your world. This emotion is a problem when it occurs frequently, at high intensity, and drowns out other emotions and behaviours.
The amount of anger you experiences causes distress to yourself and/or others. For instance, your anger feels excessive and illogical, or you steam over minor issues for days.
Anger is messing up your life in important areas, particularly relationships (but also work, health, etc).
You have tried to deal with anger on your own without success.
You have been asked to seek help for your anger.
The consequences of uncontrolled anger
There are many good reasons to reduce anger. There are well-known physical effects, including increased risk for heart disease and diabetes (2). Anger can worsen existing conditions (e.g., chronic pain; 3) and is associated with several psychological disorders (4). Furthermore, people with excessive anger have poorer relationships (5). Reducing anger provides an opportunity to strengthen bonds with friends and family.
Treatment for excessive anger
We have effective treatments available for excessive anger. One of the most commonly used psychological treatments is Cognitive-Behavioural therapy (CBT). CBT helps people to identify and change negative thinking patterns and behaviours contributing to anger.
Recent years have seen mindfulness and related skills in anger management. These skills are sometimes packaged in the broader treatment called Dialectical Behaviour Therapy (DBT).
Learn more about anger treatment in this article.
Summary
It is possible to get your anger under control. With help, you can learn to manage your anger healthily. It may be time to seek help for your anger problem if you identify with any of the above signs. Reach out to a professional who can help you get to the root of the issue and develop positive strategies.
We are Coaching & Clinical Psychologists with extensive experience helping people conquer anger and a range of wellbeing and performance issues at home and in the workplace. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.
References
(1) Adler, A.B., LeardMann, C.A., Roenfeldt, K.A. et al. Magnitude of problematic anger and its predictors in the Millennium Cohort. BMC Public Health 20, 1168 (2020). https://doi.org/10.1186/s12889-020-09206-2
(2) Staicu, M., & Cuţov, M. (2010). Anger and health risk behaviors. Journal of Medicine and Life, 3(4), 372-375. https://doi.org/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019061/
(3) Adachi, T., Yamada, K., Fujino, H., Enomoto, K. & Shibata, M. (2022). Associations between anger and chronic primary pain: a systematic review and meta-analysis. Scandinavian Journal of Pain, 22(1), 1-13. https://doi.org/10.1515/sjpain-2021-0154
(4) Okuda, M., Picazo, J., Olfson, M., Hasin, D. S., Liu, M., Bernardi, S., & Blanco, C. (2015). Prevalence and Correlates of Anger in the Community: Results from a National Survey. CNS spectrums, 20(2), 130. https://doi.org/10.1017/S1092852914000182
(5) Liu, J., Lemay, E. P., & Neal, A. M. (2018). Mutual cyclical anger in romantic relationships: Moderation by agreeableness and commitment. Journal of Research in Personality, 77, 1-10. https://doi.org/10.1016/j.jrp.2018.09.002
