How to Control Your Anger?

Anger is a normal emotion, but it’s important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships. Anger control is important for helping you avoid saying or doing something you may regret.

Keeping your temper in check can be challenging. Use simple anger management tips can help you stay in control.

Count down.

This one seems pretty basic, but it works. Thinking about something other than what’s making you upset for 100 seconds can help you avoid blowing a fuse. It gives you a chance to gather yourself and your thoughts before you do anything else.

Count down (or up) to 10. If you’re really mad, start at 100. In the time it takes you to count, your heart rate will slow, and your anger will likely subside.


Physical activity is one of the best outlets to release all the negativity from your mind. Anything that gets your limbs pumping is good for your mind and body.

It can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run, or do something really high-energy like boxing, or even spend some time doing other enjoyable physical activities.

Take a time-out.

When you feel angry about something, it’s almost impossible to deal with the situation in a productive or helpful way. If you feel yourself losing your cool, just walk away from the situation for a while.

A few moments of quiet time might help you feel better prepared to handle what’s ahead without getting irritated or angry. 

Giving a break will also help you reinterpret the situation, where maybe you spot your own mistakes and deal with the situation in a better manner. In this quiet time, you can process events and return your emotions to neutral.

Stretch, breathe and relax.

When your temper flares, put relaxation skills to work. Even a few minutes of meditation can work wonders.

Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as “Take it easy”, “Relax,”, and “You’ll be OK”. Focusing on our breathing helps to channelise the energies within us, thus bringing about a change. 

Simple stretches, neck rolls and shoulder rolls are good examples of nonstrenuous yoga-like movements that can help you control your body and harness your emotions.

Talk to someone.

Talking to someone you trust about how you’re feeling can take a weight off your shoulders as well as your mind. That could be a trusted adult, friend or family member. This can give you another’s perspective on the situation and help you deal with it better.

It is also important to seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

Write in your journal or diary, or any piece of paper.

What you can’t say, perhaps you can write. Jot down what you’re feeling and how you want to respond.

Processing it through the written word can help you calm down and reassess the events leading up to your feelings.

If you’re looking to calm down fast, grab your journal and write it all out. You can simply write your own feelings or try writing a letter to the person who upset you. You don’t really have to send it, and just writing it will help you feel better.

A girl is writing in a diary

Once you’re calm, express your anger.

As soon as you’re thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

Suppressing or holding in anger is unhealthy. Therefore, you should not hesitate to talk about it.

Remember, it is normal to get angry, but we must be able to channelize it in the correct direction, rather than simply suppressing it.


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