why do i feel the need to smash or punch things when im upset ?

you want to get out you anger that has been bottle up with in, and let it go, and hitting sometimes makes people feel better

I often feel the need to break something when I feel out of control, like no matter what I do nothing changes. Even though breaking something is a negative change, I do feel like I have an impact on my environment. A healthier alternative may be to clean or organize and see a physical change that way, as long as these aren't to excess. Another reason I sometimes feel like I want to break something is to redirect anger I have towards a person or situation. In that case, exercise might help. It will release physical energy in a non harmful way.

It is your way of venting. The adrenaline is building up and you are releasing it physically. It is common.

My best guess is you have feelings you usually bottle up or pent up. Finding a way to healthily let out whatever emotions you're feeling would be a good way to limit the need to smash things.

I too have felt the need to smash or punch things when I'm upset. Generally, when I'm no longer upset and can objectively look back at the situation and emotion to identify what was going on before I felt so upset, what happened while I was upset (did I smash something) and how I felt after my reaction. Reflecting on my own circumstances I seem to reach that point of anger and frustration when I feel I have no control over what is going on and the emotion just overwhelms my senses.

Sometimes we all have trouble with anger when we are feeling upset, it is the sign of frustration not being able to get released in a positive way. A way to overcome this is to indulge in new hobbies, perhaps something creative, a sport or martial art. Art and physical therapy are great ways of channeling negative emotions and turning them into a positive outlet for life's frustrations.

Why would I punch something that has nothing to do with the situation? I f I break stuff I just lose valuable assets in the house and my problem will still be there!

You're angry. You're frustrated. You're upset. That's why. Ask yourself the opposite question as why do I feel I need to break grandma's china. The trick is to recognise that you are angry or whatever so that you do not hurt something more valuable than grandma's priceless tea set.

It's not so bad, there's just energy in you that wants to move around -- that's all anger is, energy. Just don't break anything or hurt yourself -- punching a pillow or kicking your feet in the air is just fine

Sadness causes emotional pain in our mind and anger is the evolutionary response to pain. There is a term called redirected attack in behavioural sciences. Its common reaction of mammals, animals do it too, just like us. Basically, when we get angry at another person, we have the urge to attack them in some way.