Learning to manage anger can be tough, but there are ways to help you deal with it.
Understanding how to handle anger is important. Anger isn’t a ‘bad’ feeling. It’s okay to feel rage or frustration. What’s important is how you manage and show your anger in appropriate way .
By learning anger management skills and knowing how to recognize and handle your anger in a healthy way, you can react differently the next time you feel angry.
We can’t promise you won’t still feel upset, but you’ll be less likely to act in a way you might regret.
Here are our tips for controlling your anger:
- 1- Understand the Trigger
Understanding the reason behind your anger is your first success to combat it .
There can be many reasons . It’s a normal response in situations like feeling unfairly treated. If you’re not sure why you snapped at someone, think back through your day to figure out what set you off.
Other reasons for anger can include:
- Feeling pressured
- Bodily or hormonal changes causing mood swings
- Frustration with how your life is going
Recognizing and dealing with your anger first can prevent it from hurting your relationships, body, mind, and feelings.
2- Recognize warning signs
If you can spot when you’re starting to feel angry, you can try some tips before you get too upset or snap. Some signs to watch for are:
- Your heart beating fast
- Gritting your teeth
- Sweating
- Tight chest
- Shaking
- Feeling anxious
- Raising your voice
- Being snappy or defensive
- Losing your sense of humor temporarily
- Pacing
- Suddenly feeling in a bad mood
- Being overly critical of someone
- Feeling argumentative
Admitting you feel angry and understanding your emotions can sometimes help calm you down. Saying “I’m angry now” or “I feel frustrated and annoyed” can be the first step in managing your anger.
- Put it in writing
Writing can help you understand why you’re angry and how to cope. Try writing a letter to explore what’s making you angry, how you’re reacting, and how you want to handle your feelings. Pause before sending it and read it over. This can help you express yourself, gain perspective, and sometimes realize you don’t need to send the letter after all. - Count to 100
Patience Pays Off . Adopt time-Consuming strategy .
It may sound simple, but counting to 100 can really help manage anger. Taking a break from what’s upsetting you for 100 seconds can calm you down and let you think clearly. - Take a breather
When you’re angry, it’s hard to handle things well. If you feel yourself losing control, step away from the situation for a while. You’ll handle it better when everyone, including you, is calmer. - Engage yourself in physical activity
Exercise is a great way to release anger. Take a walk, run, or try high-energy activities like boxing. - Have a conversation
Sharing your feelings with someone you trust can ease your mind and shoulders. It could be an adult, friend, organization family member. You can also join ReachOut’s Online Community to talk with others who understand and share their own tips for managing anger.
If your anger feels overwhelming or if you think you or someone you know might have a personality disorder, consider talking to a mental health professional. Find out why talking helps by watching our video.
- Take time to relax
Knowing what relaxes you can really help when you’re angry. Take time to do something you enjoy, like:
- Walking in the park
- Reading a book
- Trying meditation
- Listening to music
- Using relaxation apps like Smiling Mind