Why Do I Have Violent Thoughts When Angry?

Do you have violent or aggressive thoughts whenever you get angry? You are not alone. Anger is a natural emotion that everyone feels at some point, and some anger is even healthy, helping us set boundaries and respond appropriately to difficult situations. However, for some people, anger can spiral into violent and distressing thoughts. This can happen due to a lot of underlying factors, ranging from mental health issues to genetics and also difficulties with emotional regulation.  Let’s explore all these reasons in depth and also look at some practical strategies to manage violent thoughts.

Why do you have violent thoughts when you are angry?

Anger is a natural emotion often triggered by underlying feelings of frustration, perceived injustice or a threat. Sometimes anger can be a result of underlying feelings of hurt or even fear. Anger is also equally important, as it can signal danger, boundary violations, etc., and motivate us to take action. However, sometimes anger can lead to destructive and violent thoughts due to the following reasons:

• Anger is intense

The more intense the emotion, the deeper you are likely to experience it. Anger, too, like other emotions, can differ in its intensity. The amount of anger we experience usually depends on the level of threat we perceive in a situation. Violent thoughts may indicate that our anger has reached an extreme level. 

• Rumination

Rumination is when we tend to focus on negative past experiences. Anger-focused rumination specifically involves repeatedly thinking about frustrating past experiences that made us angry. This anger-focused rumination not only maintains the anger but can also worsen it. The more our minds ruminate, the more anger we feel. Research also suggests that anger-focused rumination can contribute to violent thoughts and aggressive behavior. 

• Unresolved emotions

One of the most common ways of coping with intense emotions is through repression. Repression is when we unintentionally avoid uncomfortable feelings. Anger, if repressed for a long time, can contribute to sudden feelings of irritability, sudden outbursts and even violent thoughts. Another factor contributing to violent thoughts during anger is unresolved trauma. People who have experienced past trauma may have heightened emotional responses to anger triggers, leading to violent thoughts.

• Lack of emotional regulation

Emotional regulation is the ability to manage one’s own emotions. When people are unable to manage their anger, it may escalate to more intense and violent thoughts.

• Underlying factors

Biological factors such as a family history of anger issues and genetics can play a role in people experiencing violent thoughts. Apart from that, personality factors and underlying mental health issues, such as anxiety, obsessive-compulsive disorder, and intermittent explosive disorder, can also contribute to violent thoughts during anger.

How to get rid of violent thoughts?

Violent thoughts can be overwhelming, sometimes leaving you feeling helpless, but you can manage them with practice and patience. Let’s look at some practical tips that you can use in your everyday life through the table below:

Strategy	How It Helps	Practical Steps
Accept the Thoughts	Creates distance between the thought and action, reducing stress.	Notice the thought without judgment or avoidance Remind yourself: “It’s just a thought and you don’t have to react to it”
Journaling / Talking	Relieves tension and gives clarity.	Write down your thoughts to give them an outlet and identify patterns or triggers. Talk to a trusted friend
Distraction	Calms the mind and prevents escalation.	Listen to music, walk, or engage in hobbies. – Play games, engage in creative activities or do a quick workout to redirect the energy from anger
Emotional Regulation	Reduces the intensity of anger and violent thoughts.	Practice deep breathing. Label emotions: “I feel angry.” Use grounding techniques.
Self-Care	Builds resilience for managing difficult thoughts.	Eat well, exercise, and sleep enough.  – Meditate or practice yoga. Do enjoyable, relaxing activities.
Create a Safety Plan	Keeps you and others safe, avoiding any harm.	Identify safe spaces. – Have contacts to call for support. – Remove potential dangers. Use calming strategies before reacting.

When to seek professional help?

If anger and violent thoughts have been interfering with your life for a long time and have caused instances of harm to yourself or others, it is advisable to reach out to a trained therapist at the earliest. A therapist can help you uncover the underlying issues behind violent thoughts while also empowering you with skills and techniques to navigate these thoughts effectively. Click here to book a session with a trained therapist at Mind Voyage and begin your healing journey.

Conclusion:

Anger is a natural and common emotion. It is usually a response to perceived injustice or threat. One can have violent thoughts during anger due to multiple reasons, such as the intensity of the situation, rumination, unresolved issues or even underlying mental health conditions. However, it is important to know that experiencing violent thoughts does not mean you are an aggressive person; how you respond to these thoughts ultimately makes all the difference. One can cope with violent thoughts by practicing acceptance, writing a journal, engaging in distraction activities or seeking help at the right time

Want to know more about anger management? Click here to read our article on the physiology of anger

References:

1. Anger Management Techniques to Calm You Down Fast. (n.d.). Verywell Mind. Retrieved February 16, 2024, from https://www.verywellmind.com/anger-management-strategies-4178870
2. Are Anger Issues Genetic? Can Anger Run in Families? | Thriveworks. (2019, January 22). Https://Thriveworks.Com/. https://thriveworks.com/blog/are-some-people-genetically-prone-to-anger-can-anger-run-in-families/
3. Hosie, J., Simpson, K., Dunne, A., & Daffern, M. (2022). A study of the relationships between rumination, anger rumination, aggressive script rehearsal, and aggressive behavior in a sample of incarcerated adult males. Journal of Clinical Psychology, 78(9), 1925–1939. https://doi.org/10.1002/jclp.23341
4. Violent Thoughts: An Anxiety Symptom. (n.d.). Retrieved February 16, 2024, from https://www.calmclinic.com/anxiety/symptoms/violent-thoughts