Controlling Anger: 7 Practical Things to Manage Your Anger

7 Practical Things to Manage Your Ange
Anger control is essential for helping you avoid saying or doing something you may regret. Before anger escalates, you can use specific methods to control your temper, behavior, and adverse reactions. To avoid the harmful results of anger, practice staying calm in a tough situation. Read about some practical things and strategies to control your anger healthily.
Anger is a strong emotion that we feel when things go wrong with us. There are many common reasons for violence, such as losing your patience, feeling as if your opinion or efforts are not appreciated. Well managed anger can be a useful emotion that motivates you to make positive changes. It is one of the strongest emotions we feel, that can fuel us to great success. It’s okay to get angry, and being able to handle this emotion not a harmful thing for you to do.

In fact, repressing anger can actually hurt you and not be suitable for your health. so express your anger reasonably and healthily. Don’t let the situation out of control. It affects your relationships and social life. Excessive anger is always harmful to us. It can cause many problems; therefore, we should control our anger, don’t let it control us. There here are two ways to express anger.


Healthier ways to express anger

What about the healthy ways to adapt? Some sound ways to express anger in our relationships include:

Being straight forward

It means expressing your anger or disagreement in an honest fashion. By this, I say to be truthful about what it is that is preparing to make you furious. Sometimes this will entail walking away and consider it for a bit before you react. But that’s okay because you think to be direct.

Being convenient

means whenever something makes you angry, it’s much better to express it promptly. Don’t remain it bottled up inside of you, that’s only going to do more harm than good.

Being immediate

Being immediate is a healthy way to express anger. Be upfront and direct toward making you angry. Be sure you are expressing your anger to the person who upset you or you are mad at, not to someone else. This is very counterproductive.

Common harmful ways to express anger-

Here’re some common yet harmful ways to express anger that you should avoid:

Being latent -Aggressive-

This is regarding what many of us are familiar with. Passive-aggressive conduct happens when someone is angry but uses indirect communication to express their anger. This is a passive-aggressive person’s way of expressing their anger. Not very productive but extremely common.


Ineffectively planned –

This is anything I’ve been in the wrong of. I tend to be pretty unrolled and out there with my feelings. As such, I’ve been known to show my anger in a situation where it can’t really do any good.

Continuous Anger

Being angry all the time is frequently a symptom of something different. It’s sound and ordinary to communicate outrage when you can’t help contradicting somebody. In some, on the off chance that somebody is irate more often than not and consistently is by all accounts communicating their outrage to everybody around them, this won’t work well for them. 

What are the harmful results of violent anger?


In anger, stress kills brain cells. Scientists discovered that a single socially-stress event could kill new neurons in the brain’s hippocampus. Violence impacts a person’s mental health, as well.

Studies have linked anger to loneliness, chronic anxiety, depression, eating disorders, sleep disorders, obsessive-compulsive behavior, and phobias. In other words, hatred can hold you back and keep you down.

Anger also leads to over anxiety, insomnia, mental or brain fog, and fatigue, According to researchers, anger can shorten your life.  If you’re stressed and angry, you’ll reduce your lifespan, Sometimes it affects you, such as- headaches, digestion problems, such as abdominal pain, high blood pressure. Skin problems, such as eczema and
heart attack.

Why do you feel unable to control anger?


It is widespread for young people to have anger issues. Learning to control them is a social milestone. The circumstances you are in at that moment – if you’re facing lots of troubles or issues in your life, you may find it harder to deal with your anger. Events in your past – if you have experienced events that made you angry but felt you couldn’t express your passion, you may still be coping with those angry feelings.

Actually, Anybody can feel anger emotion at any time – that is easy, but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way – that is not within everybody’s power and is not easy. Here are 7 Practical Things to Control or Manage Your Anger

1-) Distinguish potential arrangements

Instead of concentrating on what made you frantic, take a shot at settling the current issue. Does your youngster’s muddled room make you insane? Close the entryway. Is your accomplice late for supper consistently? Calendar suppers later at night — or consent to eat on your own a couple of times each week. Advise yourself that anger won’t fix anything and may just exacerbate it.

2-) Do some useful things and relaxing activities

You can do some physical activities to avoid anger like boxing, meditation, cycling,  dance and other relaxing activities, such as-

  • Try a slow deep breath from your nose, exhaling out of your mouth several times. 
  • Listen to soothing music and use humor to release tension. 
  • Try to identify possible solutions and go for a long or short walk. 
  • Try to repeat some relaxing words again and again. For example, “Relax,” “Take it easy,” “Cooldown” are kind words. 
  • Splash some water on your face. Spend some moments without speaking, and try to collect your thoughts. 
  • Write about the episode in which you lose control of your emotions. Focus on your feelings and the reasons that are responsible for making you angry.
  • Share your concern with a close friend. It might help you vent your anger. Clearly express what you are feeling at that time. 
  • Allow yourself to feel angry. It will help you to accept the situation to move on.
  • Try to create humor to calm you down and others.

3-) Create a gap of a few seconds between your feelings and reactions

Don’t respond to a situation immediately. You can count to 1 or 20 and take a break of a few seconds to get away from whatever is irritating and upsetting you. Don’t judge yourself based on your feelings. 

Try to understand the difference between reacting and overacting. Gain perspective on the past and the future. Transform negative self-talk into positive self-talk. Don’t speak the first thing that comes to your mind. 


Adopt the virtue of forgiveness

4-) Adopt the virtue of forgiveness

Forgiveness is always a kind action for our own growth and satisfaction. When you hold on to hurt,  pain,  resentment, and if you are facing some moments of anger, it harms you very severely, then forgiveness makes you feel light from inside.

When you forgive anyone, it allows you to move on without anger or seeking revenge. When you are facing anger, your feelings can be so strong and binding that it will be hard to forgive someone but don’t forget forgiveness always has protective factors in your health and well-being.

It takes a kind of peace that helps you to cool down. It doesn’t mean forgetting or excusing the harm done to you or making up with the person who is responsible for your damage and anger. It only should be done for your mental relaxation and to close the negative chapter.

5-) Let go of your frustrated expectation

Actually, anger mostly comes from some frustrated expectations. Sometimes when you are prevented from reaching your goals, you may succumb to frustration and naturally feel so angry.
When you suddenly face any frustrated expectations, it may convey various negative emotions, including your feelings of anger. You should avoid hurting yourself and others. Try to stop yourself from acting aggressively.

If you are facing any frustrating feeling of losing a job or failure, express it to recognize what type of emotions you are facing at that time. Then try to calm you down, feel less frustrated and more able to handle what comes. Then you can take the adequate step with a positive expectation.


Try to boost your mood by a complete positive thought

6-) Try to boost your mood with a complete positive thought

Positive thinking is one of the critical solutions for total anger management. During the moments of anger, you should have a positive outlook. Your positive thinking could encourage you to do better and soothe your negative emotions.

In this way, you could still see hope even though things could get worse and even worse. You could escape from the harmful results of anger. Your positive thinking gets you into a much better mood and makes you ready to give a positive response to all situations.

When you cooperate with a complete positive thought, you feel a change inside you and find you prepared to react in a better mood. Therefore positive thinking is an authoritative source to boost your mood and control your anger.

7) Keep your emotions under control

Facing out of control emotions other than anger can lead to similar challenges in our lives. If you find yourself with emotional overflow, here are some ideas to help get your feelings under control. Experience uncomfortable emotions but don’t stay stuck in them. Label your emotion. Keep practicing your emotional regulation skills and re-frame your thoughts.

Final thoughts

We should remember that life is an incredible journey, full of wonder, and things that bring us smiles and joy. Whenever you find yourself angry more often than is healthy, take time out to keep good jobs in mind — the things that you seem to forget easily yet bring you so much positive energy and emotions.
We are throughout, and situations we are in can cause negativity, stress, and anger emotions. At times, it can seem to be so irritating, and we get angry, and our emotions start to get out of control. 
Anger management can be helpful to you: Communicate your needs. Learn how to understand and talk about things that frustrate you, rather than letting your anger flare-up. Learning how to reveal yourself can help you stop impulsive and hurting words or actions, resolve conflicts, and maintain positive relationships.

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