Anger can be a challenging emotion to work through.
Sometimes our anger can be frightening. Or, maybe we consider it inappropriate to even feel this way at all.
Not only that, when anger is misdirected, it often leads to poor choices, damaged relationships, and even violence.
So what’s really going on in the brain and body when anger is triggered?
We thought it would be helpful for you to have a way to visualize this. (And please feel free to make a copy of this to share.)
Click the image to enlarge
- The first spark of anger activates the amygdala before you’re even aware of it.
Sources of anger
– Disappointment
– Frustration
– Judgement
– Rejection
– FearNow the amygdala is ready to turn on the stress response system ibn your brain and body.
Scientists named this stress response system the “HPA axis” because it consists of the Hypothalamus, the Pituitary gland, and the Adrenal glands.
In this system, a chain reaction of hormones prepares your body to respond to stressors like anger.Here is how it works:
- The amygdala signals the hypothalamus
- The hypothalamus signals the pituitary gland by discharging CRH (corticotrophin-releasing hormone).
- The pituitary gland signals the adrenal glands by releasing ACTH (adrenocorticotropic hormone
- The adrenal glands secrete stress hormones like cortisol, adrenaline, and noradrenaline.
When these hormones are produced, they quickly impact your neurons and cells. This is important because that impact usually isn’t a helpful one.
If you’d like to print a copy to share, just click here: Color or Print-friendly
(We put a lot of work into creating these resources, so please include the copyright information and attribute to NICABM if sharing. Thanks!)
For more practical tools and strategies to help clients manage anger, have a look at this short course featuring Stephen Porges, PhD; Marsha Linehan, PhD; Peter Levine, PhD; Ron Siegel, PsyD; Pat Ogden, PhD; and other top experts.
Now we’d like to hear from you. What have you found helpful in working with anger? Please leave a comment below.
Next: How Anger Affects Your Brain and Body, Part 2 – How Stress Hormones Can Change Your Brain.
Thank you this is awesome information. I run programs in prison working with men who are angry most of the time and they still dont know why or how to contol that. Really appreciate your work and the resources.
Your visuals are so helpful! Shared online with credit. Thank you so much!
Thank you. Now, I can remember the chain reaction easily because of the visual presentation. Love it.
EXcellent visual
Nicabm so awesome 👍
Very interesting but what happens if you lost your amygdala.
Thanks, that illustration is very helpful. I knew there was a disconnect between the amygdala and the neocortex when there is excessive anger, that’s why I tell clients they are basically like being “emotionally drunk” and no longer able to think clearly and make wise decisions because of the stress hormones being released from the amygdala. That’s why it’s important to take a time out and cool down when you become aware that one’s anger is beginning to increase which will probably result in saying and doing things that will make the situation worse.
Brilliant. Thank you so much for sharing these resources as its very labour intensive to come up with one’s own. These are very timely for me to share with others in weekly group classes in Kenya. 🙂
Very useful infographic, thank you! I will find this helps to understand anger as a natural human emotion and physiological response. The trigger being a perception of an obstacle stopping one from reaching their goal (whatever that may be) or in a situation that seems unfair or threatening. Differentiating between anger as an emotion response and inappropriate behaviour in response to anger (aggression or violence) is also very important. We all feel anger but we do not all respond with aggression or violence. We can understand what is happening in the brain, feel the physiological consequences of that, and also choose how we respond! Usually, stopping to calm down and engage our thinking brain before acting on anger is the most helpful option! Hopefully reflecting on what has triggered the anger and being able to view it from a different more helpful perspective (Except when in real danger of course when our fight response may be needed for survival).
Thank you for this information; it is very useful and didactic. I will be sharing it with the groups in my Mindfulness classes; of course giving the credits and copyright to NIBCAM.
Looking forward to part II
Best regards!
the two main helps i used for anger
1) physical change of living location.
conflict was with a significant other. we both show signs of PTS Post Traumatic Stress but he was unable or willing to have better understanding and de-escalate times of conflict.
i found much solace and personal validation by having my own space.
2) changing my mental picture of the relationship with this person. with time for my own life, meditation, relax time, i began to be able to be the responsible person i know i am. less time with him and a better timetable of my work for him as his carer has meant we are both now fairly happy.
3)avoiding conflict. planning, being aware of tiredness, making compromises and assertively asking for time out.
Thanks so much for speaking from your experience. I think your comments and your courageous model of radical change addresses so many situations either in our home-life or at work where we may experience frequent bursts of anger or even an almost constant level of anger and/ resentment.
I use Bioenergetic analysis techniques to help clients process anger.
Thank you for the info graphics. This is really helpful for my clients with anger issues and unable to control their reaction when faced with confrontation.
Hello, these graphics of yours are great for me to work with clients who have outbursts that damage relationships and cause feelings of unsafe-ness in their loved ones. This is the opposite of what a current client desires as they are a very relational person, but they have a complex trauma-primed childhood history themselves, as well as serious neglect.
This helps them to visualise what is happening in them when they hurt those they love with their angry responses. It also helps them in the first set of imagery – to identify what the feeling is that has been triggered n them.
Really great graphic. I love all the infographics that have been offered. I strongly believe that clients appreciate some easy to learn explanation for what is going on inside them. It normalizes the experience and helps them to understand that these processes are not complete mysteries, and when we have a framework for understanding our processes, the notion of improving how we regulate them is less daunting.
Sharon Savage-I’m sorry to hear of these difficulties which remind me of a section in “In An Unspoken Voice” by Peter Levine which gives an example of previous life experience being relevant. Understanding of cause can give some relief.Other than that ( which can be investigated to various degrees), is the regular practice of staying here and now, and yes, practice will make it stronger and give a feeling of control.(A meditation and/or movement practice is really useful here)
Does suppressed anger affect the memory?
I think suppressed anger may cause a pituitary tumor. I had two surgeries 10 years apart to extract two tumors in my pituitary gland, and another was found 2 years ago. I’am learning to speak up, clear my throat chakra. My pituitary gland released too much anger hormones that I kept inside & didn’t express myself, which I’am doctoring myself and think that’s why I grew 3 tumors in my pituitary gland. I’am in the care of an Endocrinologist and I’am praying for a miracle.
Thank you for supplying this information for my partner gets involved with anger on & off constantly & it is doing my head in & needed to learn what is happening to him during his outbursts.
Thank you very much indeed.
Tracey
Thanks so much for these free infographics. They are well done. and it is very generous of you. I find them very helpful for my clients.
I have had alot of anger and this help me realize I need to relax forget and calm myself down thw2 visual was very helpful to me.
This is useful to an extent. But, the problem is that implies that anger is automatic. Choice is often more involved that most of us care to notice. Having worked with men who use violence in intimate relationships for over twenty-five years I was often impressed with men’s ability to find the choice they made in an event in which they claimed they “just lost it” or were “out of control.” Marshall Rosenberg founded Non-Violent Communication had a simple statement that resonates with many of the men I worked with who had used aggression, when he said, “Anger is about unmet needs. What is my anger telling me that I need?”
Dale Trimble, M.A. Senior Faculty, AEDP Institute
Thank you for your comment, I think somewhat similar- very important to understand bodily processes, but still, the choice is up to me, as I am a conscious human being after all. Also digging into underlying needs might be a good source for “aha” moment, which hopefully, will lead for better choices
My go to release anger, especially at myself, is Visualizing running hard down the empty – wet sandy beach, while being in my bed – flutter kicking my legs rapidly, thumping my heels into the mattress. After a few minutes, either brings a sense of peace or a rush of tears with recognition of the hurt underneath my anger.
Before I leave a comment re these infographics, I would like to comment on your “patience” in allowing comments from people with other agendas that do not have anything to do with the topic! (Dating services; data mining services; academic writing services that set up the hapless buyer for plagiarism charges at their institution.) I assume you are trusting people to use common sense and get on with the truly valuable and significant messages from NICABM professionals.
These infographics on anger are so well expressed. In working with my adult academic ESL students, neutral discussion of important knowledge is a useful way to increase their vocabulary AND their personal well-being. Turning to professional counselors is a new concept for many internationals whose cultural mores on seeking counseling differ from US Americans.
curiosity slows it down and gives me time. I’ve tried to make my “go-to” response be a question such as “why am I angry?” “what can I do about this? did this person do this on purpose? why did this person hit my arm? was it because there was a mosquito on it? or were they being abusive? playful?
“Frustration”, “Judgment”, and “Disappointment” sound and feel to me more like cognitive responses rather than autonomic ones.
From my own early childhood trauma healing work, I’ve come to clearly see the direct association of my anger stemming from the overwhelming powerlessness, helplessness, and hopelessness the trauma and my perpetrator foundationally imprinted on me.
I would love to see deeper exploration of those themes represented in a future version of this great diagram that you’ve shared. While I am admittedly a data point of one, my anecdotal observations and discussions with others lead me strongly to believe that these are indeed very common themes swirling beneath many people’s anger, as well as being an invisible force swimming throughout society.
Marnie –
The site presents more free information than any other of its kind I’ve seen. If one did nothing but soak in the teachings available here for free (the currently displayed graphic being a prime example), you’d come away with increased knowledge, a deeper understanding of behavior, and likely some personal growth as well.
To criticize because the site also offers courses from a variety of enriching sources for a fair price is your right, although I personally find it inappropriate.
And it’s also the right of the organization to market resources to support their primary purpose, same as any other organization or business entity.
I hear that gratitude for what is provided FOR FREE would be a possible antidote for feelings of being excluded, especially when the clear evidence is that everyone IS included, invited and served by the outreach of this organization.
Ruth, thank you so much for sharing, when you see it written down like this it helps so much to have an understanding of what happens with Anger.It is beautifully illustrated. I find when I feel anger beginning to rise it is great to be able to catch it in time and not act on it, not always easy.Thank you for this wisdom, Marie.
Well presented. Thank you.
This is beautiful but in isolation it suggests avoidance of anger, which I’m sure is not what you meant.
Amazing thank you so much really appreciate these free resources
Amazing Graphic. This will be so helpful for so many of my clients. Good stuff thanks. 🙂 Deb Antari, Ms, Lpc
Another way I work with anger or any other difficult emotion is to sit with it and feel it in my body as energy, rather than get involved in the drama of what created the emotion. It really helps to uplift the experience and expand the energy in my body to a higher level of conscienceness.
Disappointment in others actions have been a big problem for me, expecting to act, respond in ways I would given the same situation. If I get upset enough I can actually feel a chemical being released in my brain, usually followed by a headache. Not good. So I am learning to be grateful how I am as a human being and feeling compassion for those whose actions lack consideration, respect, love.
Understanding the physiology behind anger is very interesting. The pictorial flowcharts are the best I have seen for clarity, simplicity, easy to follow and beautiful colours and characters!!! Well done!!
Wonderful graphic, thank you.
This is a wonderful learning tool ! I will share it with my teenage children ! My personal experience with anger is that when it arises and threatens to take me over, I first try to sit with it and acknowledge it as it is and feeling the energy of it rather than over thinking it generally is more helpful . I try to then articulate as clearly as possible ( often writing down my thoughts first ) what my feelings and needs are to whoever has made me angry as talking it out seems to prevent the shouting stage from needing to happen ….
Your infographics are really good! It makes the neuroscience tangible. I have heard so much about the HPA over the years and seeing it so well illustrated and explained makes it more graspable. I will be using these graphics with my clients to help them understand what’s happening in anger.
Terence
hi
I work as a psychologist, work with trauma survivors and take great time in educating my clients in how the mind and body works. It is a big step in reducing shame.
I am so excited to use these with my clients. I will come back and tell you how it works.
One question, some of my clients do not speak English, is it ok for me to translate the infographics? I will make sure your copyright information will be on the Icelandic version.
Sigridur Bjornsdottir
sigridurbjornsdottir@gmail.com
Sharon Savage,
Have you utilized genetic testing to find genetic SNPs? In some people, nutritional deficiencies can block optimal brain function. More reputable and affordable testing companies are entering the market, you want to select one which interprets for nutritional deficiencies and offers suggestions.
Note: just because someone has a genetic SNP doesn’t automatically mean there will be a nutritional deficiency, but the risk is there especially if the body is stressed and isn’t fed a wholesome diet.
Annette Anderson
Sharon Savage,
Have you utilized genetic testing to find genetic SNPs? In some people, nutritional deficiencies can block optimal brain function. More reputable and affordable testing companies are entering the market, you want to select one which interprets for nutritional deficiencies and offers suggestions.
Note: just because someone has a genetic SNP doesn’t automatically mean there will be a nutritional deficiency, but the risk is there especially if the body is stressed and isn’t fed a wholesome diet.
Annette Anderson
I feel for the situation that you and your daughter are in. I can only pass on what has assisted in dealing with trauma that may be of some benefit. Dealing with a parent that was absent emotionally at a young age can generate strong emotions, these emotions have a life of their own as they operate from the unconscious and this can confuse a person as they feel helpless in controlling their behaviour. I found getting in touch with my body sensations as a way of connecting with the subconscious, strong emotions are linked to past events and the emotion generates a physiological response, by generating awareness of the sensations you can reflect on thoughts or events that triggered the sensation. You daughter will need a trained therapist to support and assist healing and help ease her into the places she has been protecting herself from, places that may be outside her conscious awareness or have been previously to overwhelming to go into. I found breath work, mindfulness and yoga as good places to start with re-connection to the body. Given her father has given up on her physically maybe it happened emotionally way before, and being alone is too stressful. This could be a place to explore.
Good luck with your journey.
It is a great subject to discuss even if my English language my second language. It is clear and very interesting because more and more people suffering. People shy to talk about it or so busy.I just happy to read about it and share with friends.
Amazing! Thank you. A Canadian Mental Health Association (CMHA – WW) we run and Emotional Regulation Group that helps clients to understand the physiology around trauma. These resources are excellent and help clients to understand complex systems. It HELPS reduce the shame – My new mission as a therapist!
Hello Sue, I would love to make that a new group I could facilitate. Helping clients modulate their reactions and anger, so understandable with historical trauma. Do you have any books or resources you’d recommend?
You may want to purchase the lecture series and listen together. Or, watch for the free videos and free reports nicabm publishes. I am an art therapist, and trauma survivor (multiple times over), and this information is some of the best that gets to the deep seeded wounds that are not recognized by a system of “managed care.” Rage is a natural reaction to trauma, and a healthy one… even though it can quickly go out of control. What happened that she is responding with rage? What needs to be addressed so she can begin to let go of the pain and heal? She may not know, but she might know exactly what has gone wrong for her.
The techniques used by these masters are very powerful, and not prevalent in the “mainstream” of mental health, although becoming more so. They are the best of the best material we use in trauma recovery work. I would also suggest that, as you listen together, and watch which clinician’s work seems to strike a chord with her, that you reach out to those masters, to see if they would be willing to work with your daughter in a workshop setting, to show learning clinicians how the practice works. Sometimes they will do this for free, because you are brave enough to out yourself and your problems, bearing your soul in front of an audience.
Good luck to you. You are not alone.
this comment highlights the gaps in knowledge of the ‘operating system of the brain. Each part is distinct in its ability to manage stress and trauma. At the level of the cortex the stimulus is managed by the level of the stress and trauma. this activates the ANS response, including corticol levels. When it reaches a traumatic level the amygdala takes over. The age of the trauma and frequency determines the future regulation through the amygdala. This leads to a distinct operating system from that entrained though normal childhood development. That is one free from repeated stress and trauma through child maltreatment and sexual violence. The dissociative state and the identity that goes with it means that there can be limitations imposed on memory retrieval as the amygdala entrains stimulus in a haphazard way. This develops as a distinct persona and behavioural characteristics. The use of the word ‘experts’ is problematic because experts are expendable and like their theories are subject to change. the other political observation I would make is that the expert belongs to an age that is past as people are more open to challenging and resisting protestations of expert knowledge. I dont believe this type of terminology firs in with the notion of personal agency and practices of collaborative interactions within the psychotherapeutic relationship. Maggie Lawson
I believe Marny is saying that your programs for people that need help ate too expensive for the public and if you changed the business model to benefit every one. I have been through many traumas and wish I could go to people like you that understands how trauma effects the brain and body and now that I have read some of it and reading the charts helped me understand why Ive had and still am having physical and emotional problems. I have to deal with this alone and I wish I had the help I deserve.
I am very grateful for this resource. It’s beautiful and useful!!!
Thank you very much
Thankgyou for the great visual. It’ll be far mor fun and easier for my clients to grasp than my line drawings.
Excellent pictorial representation of common triggers, and the subsequent secretion of neurotransmitters ; good for clinicians and therapists, fabulous for patients!
I would imagine it is the same response to pain/chronic pain?
Great to have a visual like this. Very useful for counselling.
Interesting