How to Control Anger with 11 Tips

Learn about easy-to-adhere tips on a daily basis to better deal with the feeling of anger

how to control anger

Edited and resized image by Andre Hunter is available on Unsplash

Knowing how to manage anger can be important to your health. Waiting for long lines, dealing with malicious comments from toxic people, living with husbands and children who do not collaborate with domestic services are situations that can bring a feeling of anger. While feeling angry about these reasons is a normal stress response, spending all your time on it can be destructive.

It's no secret that letting anger get the better of you or having angry outbursts hurts your personal and professional relationships. But it also affects your well-being. Focusing on the things that bring frustration can lead to physical and emotional reactions, including high blood pressure and anxiety.

The good news is that you can learn to manage and channel your anger constructively. One study has shown that being able to express your anger in a healthy way can reduce the likelihood of developing heart disease.

1. Take a deep breath

In the heat of the moment, it's easy to forget about breathing. But that kind of shallow breathing you do when you're angry keeps you in fight-or-flight mode. To combat this, try breathing slowly and in a controlled way, inhaling through your belly rather than your chest. This allows your body to instantly calm down.

To do this, find a chair or place where you can sit comfortably, allowing your neck and shoulders to relax completely. Then breathe deeply through your nose and pay attention to your belly bulge. Then exhale through your mouth. And try doing this exercise three times a day for five to ten minutes or as needed.

2. Repeat a mantra

Repeating a calming sentence can make it easier to express difficult emotions, including anger and frustration. Try slowly repeating "Calm down" or "Everything will be fine" the next time you feel overwhelmed by a situation. You can do this out loud if you like, but you can also say it quietly or mentally.

You can also keep a list of phrases on the phone to quickly remind you before a stressful work presentation or challenging meeting.

3. Try to view

Finding your happy spot in the midst of a flight delay or a problem at work can help you feel more relaxed in the moment. When fighting tension, try to imagine something nice to calm down. Think of a real or imagined place that makes you feel happy, peaceful and secure. It could be that camping trip to the mountains you took last year or an exotic beach you'd like to visit someday. Focus on the sensory details, imagining yourself there. What are the smells, sights and sounds? Be aware of your breathing and hold this image in your mind until you feel your anxiety begin to subside.

4. Move your body consciously

Sometimes standing still can make you feel even more anxious or nervous. Moving your body consciously, as in yoga or other forms of exercise, can release tension in your muscles.

The next time you find yourself in a stressful situation, try taking a walk or even dancing a little to take your mind off the stress.

5. Review your point of view

Stressful times can distort your perception of reality, making you feel like the world is out of your reach. The next time you feel angry, try reviewing your point of view.

Everyone has bad days from time to time, and tomorrow will be a new day.

6. Express your frustration

Anger outbursts won't do you any favors, but that doesn't mean you can't vent your frustrations to a trusted friend, therapist, or family member after a particularly bad day. Also, allowing yourself space to express some of your anger keeps it from bubbling up inside.

7. Control anger with humor

Finding a reason to laugh at a stressful time can help you keep your balance. This doesn't mean you should just laugh at your problems, but looking at them in a lighter way can help.

The next time you feel your anger bubbling up, imagine what that scenario might look like to an outsider? How can this be funny to them?

By not taking yourself too seriously, you are more likely to find solutions to minor annoyances.

8. Take time for yourself

Take a break by taking time for yourself. If your house is full and it's a stressful environment, take a walk or a long walk. You'll probably find that you're better off sorting out the mess when you get back.

9. Know your triggers and find alternatives

If the commute to work causes you anger and frustration, try to find an alternative route or leave sooner or later for work. Do you have a noisy co-worker who constantly taps your foot? Use noise canceling headphones.

The idea is to identify and understand the things that trigger your anger. When you are more aware of who they are, you can take steps to avoid falling prey to them.

If you're not sure where your anger is coming from, try to remember a moment the next time you feel angry. Use this time to take stock of what happened in the moments before your anger. Were you with a particular person? What were you doing? How were you feeling up until that moment?

10. Focus on what you like

While dwelling on your day's misfortunes may seem natural, it won't help you in the short or long term. Instead, try to focus on the things that went well.

11. Seek professional help

It's totally normal and healthy to feel upset from time to time. But if you don't know how to control anger and bad moods, maybe it's time to ask for help.

If your anger is affecting your relationships and well-being, talking to a qualified therapist can help you work through the sources of your anger and develop better coping tools and channeling for productive tasks.



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