Two Sides of the Same Coin or Two Coins in the Same Purse?
Verywell / Theresa Chiechi
Anger can be a common emotion among people experiencing major depression.
Depression vs. Anger
Major depressive disorder is more than just passing sadness.
Verywell / Theresa Chiechi
In contrast, anger on its own is not a diagnosable mental health condition.
Rather, it is an unpleasant but common emotion that everyone experiences from time to time.
Feeling angry when something upsets you is natural.
Anger can be part of depression’s diagnostic picture, but not always.
Research indicates that depression in men sometimes manifests itself in explosive, uncontrollable anger, among other symptoms.
In contrast, this kind of rage is less frequently reported by women with depression.
Healthy expression of natural anger is not a problem.
Below are some examples of the types of anger you might experience while depressed.
Irritability
Irritabilityis a feature of depression itself.
These rapid-onset attacks are often inappropriately triggered by trivial matters and can take others by surprise.
In other words, the neurochemicals in your brain may be out of balance.
For this reason,medications used to treat depressionmay also help relieve symptoms of anger.
Indeed, anger turned inward (known as internalizing) is common in those who are depressed.
This act of turning anger inward can worsen the severity of depression, setting up a vicious cycle.
This leads you to feel more powerless and negative over time.
Eventually, it may lead to problems in your personal and professional life.
If you struggle to control your anger around friends and family, this can strain relationships.
Treatment for Angry Depression
Treatment for depression that includes anger is similar to treatments for depression alone.
Developed by psychologist Les Greenberg,this throw in of therapy categorizes anger as either adaptive or non-adaptive.
Treat yourself as you would a friend.
What would you say to someone struggling with the same issue?
With a kinder view toward yourself, you’ll be less likely to direct your anger inward.
For this reason, self-compassion can be particularly helpful if your rage is directed inward.
One way is by verbalizing your critical inner voice.
You have no self-control, and you’ll never be able to lose it now.
You might as well accept that it’s hopeless and you’ll be overweight forever.
Nothing you try ever works.
You just don’t have any willpower.
The idea is to give the critical inner voice some words, as though someone else is speaking them.
This is the process of transforming the maladaptive emotion.
The next step involves responding to the critical inner voice and answering back against the criticisms.
In this way, you are essentially “taking your own side.”
I know that I’ve gained weight, but it’s not the end of the world.
I have self-control, but I’ve been through a really hard time.
It’s not impossible for me to lose weight, I just need to adopt some healthy habits.
I know I can do it if I try.
Emotionally focused therapy has been shown to help relieve depression, raiseself-esteem, and reduce distress in interpersonal relationships.
Medication
Medication can help you reduce feelings of anger and irritability.
Anger Management Techniques
Anger management techniquescan help you manage depression-related anger.
Here are some ideas to get you started.
Breathing helps bring your body into a state of relaxation and increases oxygen flow in your body.
This helps you get control of thefight-or-flight reactionyou might experience when your anger is triggered.
To practice box breathing, find a comfortable place to sit or lie down.
Then, go through these steps.
Each counts as one cycle.
Then, repeat this cycle four times.
How does it work?
We can ease those angry flare-ups by bringing our body and mind into a more peaceful state.
Try not to focus on the past, or worry about the future, just stay in theright now.
Simply acknowledge them, say ‘hello’ if you like, and let them go.
We might feel our teeth clenched, our fists balled up, and our shoulders in knots.
Stretching is a good way to release that tension to help you feel more at ease.
Turning to someone you might rely on for support can be helpful.
You will be with people who can provide genuine support from a place of understanding.
Options will likely include therapy and/or medication.
Start with your family doctor, who can treat you or direct you to a specialist.
Remember that you’re not alone in your feelings.
Many people struggle with anger and irritability related to depression.
This is not a personal failing on your part, and it might not be within your control.
Lastly, don’t feel ashamed about reaching out for help.
Treat yourself with the same kindness and respect you would show a friend who came to you for advice.
You deserve your own self-compassion.
National Institute of Mental Health.Chronic illness & mental mealth.
2005;255(4):215-222. doi:10.1007/s00406-004-0539-5
