Emotion Regulation
Intermittent Explosive Disorder
Repeated outbursts of anger out of proportion to the trigger, with real distress or consequences afterwards.
What it can feel like
- Sudden rage with little warning
- Verbal or physical aggression during outbursts
- Physical tension, racing thoughts beforehand
- Relief, then guilt or shame afterwards
- Damage to relationships, work or legal consequences
Not everyone has every symptom, and you do not need a label to deserve support.
Things that help
Learn your first physical signal
Jaw, chest, hands, heat. Intervening at the earliest body sign is far easier than at the point of explosion.
Build a 90-second exit
A rehearsed way to leave the room and cool down, agreed with the people you live with, prevents most incidents.
Watch the background load
Poor sleep, alcohol and untreated depression lower the threshold sharply.
Want to actually do these? Save them to your practices and tick them off as you go.
Add to my practicesWhen to reach for more support
CBT and anger management programmes work. Speak to a GP, especially if outbursts are affecting people you care about.
Often looked at together
Avoidant Personality Disorder
A long-standing pattern of feeling inadequate and expecting rejection, leading to avoidance of work, social and intimate situations.
Borderline Personality Disorder
Intense, fast-changing emotions and relationships, often developing after early environments where feelings were not reliably met.