How To Manage Anger

by | Nov 25, 2021

Manage Anger

Anger is a natural response to feeling threatened or frustrated. It can help us feel energized and focused, but it doesn’t feel good. If anger becomes chronic, it can lead to high blood pressure, stroke, heart attack, and other health problems. There are many things you can do to manage your anger that will help you live a long healthy life with less stress in your life.

We all experience anger from time to time, but a lot of us don’t know how to properly manage it. Failing to control your temper can result in a slew of issues, including saying things you later regret, screaming at your kids, threatening coworkers, sending irate emails, creating health problems, and even resorting to physical violence.

Not all anger difficulties, on the other hand, are as severe. Instead, your anger may be defined by such activities as wasting time thinking about distressing events, getting enraged in traffic, or complaining about work.

It’s not necessary to be engaged in order to manage your anger. It’s more important to learn how to identify, cope with, and express your anger in healthy and beneficial ways. Everyone may learn to control their anger. Even if you believe you have your anger in check, there’s always room for improvement.

What Is Anger Management?

Anger management is a technique for managing the effects of your anger. You can’t make angry emotions go away. However, you may learn to manage them more effectively.

Anger is a strong feeling. It’s a natural and healthy emotion that comes when you’re irritated, wounded, ticked off, or disappointed. It might be the result of anything from the outside world to your own experiences.

Depending on how you react to it, anger can be beneficial or harmful. It’s beneficial when we need to defend ourselves and motivate us to make changes. However, it may also encourage you to act in ways that are not appropriate.

When you keep your fury bottled up, it may lead to passive-aggressive behavior like “getting back” at people without telling them why or being critical and hostile. Recognizing and expressing these sentiments inappropriate situations can assist you in handling crises, resolving difficulties, and keeping important connections.

Why Manage Anger

Anger is a varied and powerful feeling. While many people define anger as a merely “bad emotion,” it can also be useful. Anger may motivate you to fight for someone or inspire social change.

When your sadness is unchecked, uncontrolled fury may result in hostile behavior like berating someone or breaking things. When you’re angry, it’s easy to withdraw from the world and focus your rage inward, which can have a negative influence on your health and happiness.

Anger becomes problematic when it’s felt too often or too intensely or when it’s expressed in unhealthy ways, which can take a toll physically, mentally, and socially. For this reason, anger management strategies can be beneficial and can help you discover healthy ways to express your feelings.

Effects of anger

The negative effects of chronic anger include:

Physical health. Stress and anger are linked to an increased risk of heart disease, diabetes, a weakened immune system, sleeplessness, and high blood pressure.

Mental health. If you are constantly angry, it will drain your mental resources, clouding your thinking and making it more difficult to focus or enjoy life. It can also result in stress, sadness, and other mental health issues.

Career. Constructive criticism, creative differences, and heated debate can be beneficial. Lashing out, on the other hand, only alienates your coworkers, bosses, and clients and damages their trust.

Relationships. Anger can leave hurtful scars on the people you care about the most and stymie friendships and professional relationships. Explosive anger makes it difficult for others to trust, speak frankly, and feel at ease around you—and it’s especially bad for kids.

If you have a hot temper, you may believe that it’s beyond your control and that there’s little you can do to tame the monster. But you have considerably more power over your anger than you realize. With awareness of the genuine causes of your rage, you can learn to express your feelings safely without damaging others and keep your temper from controlling your life.

How to deal with anger

You won’t get rid of fear by ignoring or suppressing it. Those methods have been repeatedly demonstrated to be ineffective. When anger gets too high, the need for expression appears to be necessary in order to dispel it. That is, it must be vented in a manner that makes sense—in other words, by emptying oneself.

Cognitive-behavioral therapy has been shown in research to be effective in reducing anger. These treatments entail the modification of one’s thoughts and actions. They are based on the concept that your emotions, ideas, and behaviors are all interrelated.

Thoughts and behaviors can either stoke or extinguish your emotions. So, if you want to shift your emotional disposition from anger, you may alter what you’re thinking and doing. The fire within will begin to die down if there is no fuel.

Recognize Warning Signs

If you’re like many others, you may feel as though your fury strikes you all at once. Perhaps you transform from peaceful to furious in the time it takes a second. However, when your anger is spiking, there are still indications that it’s getting out of control. Understanding the warning signs of this emotion earlier on might assist you in taking action to avoid it from boiling over.

Consider any physical warning signals of anger that you might observe. Your heart may race, your face may get hot, and so on. You might also start to clench your fists, or perhaps you begin doing so. You could also experience changes in your thinking. Your thoughts may race or you may “see red,” for example.

Taking immediate action when you detect warning signals gives you the opportunity to avoid making or uttering things that would otherwise exacerbate your troubles. To improve your ability to pay attention to how you’re feeling and recognize warning indicators, start paying attention.

Evaluate Your Anger

Consider whether your anger is a friend or an adversary before you react to it. If you see someone’s rights being violated, or if you’re in an unhelpful situation, your temper may be beneficial.

In cases like these, you may take action by changing the situation rather than altering your emotional state. Your rage might be a warning signal that something else needs to change, such as an emotionally abusive relationship or a poisonous friendship.

Anger may be the push you need to take a stand or make a change.

However, if your rage is causing you or others problems, it may be an adversary. The following are some of the most common signs of this sort of anger: feeling out of control, and regretting what you said or did afterward. It’s sensible to address your emotions and calm yourself down in these situations.

Talk to a Friend

If you have someone who has a soothing effect on you, describing an issue or expressing your feelings to them may be beneficial. It’s crucial to remember, however, that venting may backfire.

People who feel powerless are more susceptible to anger, so expressing your frustration with a superior figure might be beneficial. People often believe that by expressing their fury, they will be relieved of their pain. Venting your rage doesn’t make you feel better; it makes you feel worse.

According to studies, you do not “need to get your anger out.” When you’re enraged, smashing objects may make you angrier, as might other methods of venting. As a result, it’s critical to exercise this coping mechanism with caution.

If you’re going to talk to a buddy, make sure it’s about finding a solution or dealing with your anger, not simply airing out. It’s wrong to turn them into your go-to sounding board. Instead, you might try discussing anything other than the subject that is making you furious.

Change the Channel

Thinking about an unpleasant situation will create negative emotions. If, for example, you had a terrible day at work and spent the night rehashing everything that went wrong, you’ll be stuck in a rut of aggravation.

Changing the channel in your thoughts and redirecting your attention to something else might help you relax.

It’s hard to avoid thinking about something when you’re already thinking about it. It’s not always possible to tell yourself, “Stop thinking about that.” The best technique to change gears mentally is to divert your attention elsewhere. Engage in an activity that demands your attention and makes it more difficult for unpleasant or angry ideas to enter your mind.

Cleaning the kitchen, weeding the garden, paying bills, or playing with the kids are just a few examples. Find something to do that will keep your thoughts occupied enough that you won’t be consumed by worry. Then, your body and mind will relax.

Focus on Relaxation

There are a number of methods for reducing anger that you may try. The goal is to discover the one that works best for you. Breathing techniques and progressive muscular relaxation are two common approaches for lowering stress.

The best thing is that both activities may be done swiftly and inconspicuously. So, whether you’re irritated at work or dissatisfied with a dinner engagement, you can get rid of tension quickly and easily.

It’s also crucial to remember that relaxation exercises require practice. You may not believe they’re helpful at first, or you could be unsure whether they’ll work for you. But with time, they might become your favorite methods for managing anger.


No one is perfect and we all have moments when we get angry. The key to managing anger isn’t ever getting mad, it’s learning how to recognize your triggers and cope with them in a healthy way that doesn’t hurt you or others around you. Anger management skills are something everyone can learn, no matter what stage of life they’re at.


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