Health & Wellness

Anger Management Tips

Anger can lead to self-destruction. If you are wondering how to control anger or how to manage anger then you are at the right place. Anger is a normal and healthy emotion. Like any emotion, it conveys a message, telling you that the situation is uncomfortable, unjust, or threatening. Indeed it is normal to get angry after being abused or mistreated, anger becomes a problem when you express yourself in a way that hurts yourself or others. You may feel that your response to the anger emotion is normal or your anger is justified. You may even assume that the people around you are too sensitive, or that you have to show your anger to gain respect. But the truth is that anger can have a detrimental effect on the way people look at you and hinder your success.

how to control anger

How to Control Anger Immediately?

It makes sense to learn to control that anger because intense emotions can adversely affect your mental and physical health. Anger can cause physical symptoms such as sleep disorders, heart problems, increased substance use, headaches, high blood pressure, and indigestion. Learning good communication strategies and conflict resolution skills can help to respond to anger emotion in a positive manner. Promoting positive relationships with friends and family will help you feel healthier and will probably help you sleep better. Many researches prove that anger control helps in lowering blood pressure and increasing life expectancy.

How to Manage Anger?

The obvious question that should be crossing your mind is ‘ how to control my anger’ scroll down below to find some tips to control anger.

1. Countdown

Counts down (or up) to 10. If you are angry, start with 100. In the time it takes to measure, your heart rate may slow down and your anger may subside.

2. Take a break

As you get angry, your breathing slows down and your speed increases. Take a slow, deep breath through your nose and exhale for a while to reverse that tendency (and anger).

3. Walking

Exercise helps calm the nerves and reduce anger. Go for a walk, ride a bike, or hit some golf balls. Everything that pumps your body is good for your mind and body.

4. Relax the muscles

Progressive muscle relaxation requires stretching different muscle groups in the body at the same time and relaxing them slowly. Breathe slowly and carefully when you are stressed and relaxed.

5. Repeat the mantra

Find words and phrases that will help you stay calm and refocus. Repeat the word to yourself when you are upset. “Relax”, “Easy” and “OK” are all good examples.

6. Stretch

Neck rolls and shoulder rolls are good examples of yoga movements that help you control your body and use your emotions. No detailed equipment is required.

How to Reduce Anger?

Anger Management

Below tips will help you in reducing anger effectively:

1. Think before you speak

Before you say anything, take a moment to put your thoughts together. And let the other people in the situation do the same thing.

2. When you calm down, express your anger

You must make an attempt to express your concerns and needs clearly and directly without hurting others or trying to control them.

3. Exercise

Physical activity helps to reduce your anger. If you feel your anger levels are surging take some time to do stroll or engage yourself in some kind of physical activity.

4. Practice relaxation skills

Use your relaxation skills when your temper flares up. Practice deep breathing, imagine relaxing scenes, and repeat calm words and phrases like “easily”. You can listen to music, write a diary and do some yoga. Everything you need to promote relaxation.

5. Don’t be angry

Forgiveness is a powerful tool. If you allow anger and other negative emotions to crush positive emotions, you will be swallowed up by your own bitterness and injustice. But if you forgive the person who hurt you, you can learn from the situation and strengthen your relationship.


The above tips will help to keep your anger in check. Remember regret leads from anger thus practice anger management tips to lead a healthy life.

Disclaimer: This article is only written for basic and general informational purposes only. The Statements contained here have not been evaluated by the FDA and neither the efficacy of these products has been confirmed by FDA-approved research. All information presented here is not meant as a substitute for or alternative to information from health care practitioners. There’s no guarantee of specific results and the results can vary. Users must not view the content as medical advice in any way. Users are also required to ’NOT SELF-MEDICATE’ and always consult your health care professional before taking any medicines or undergoing any treatment. DivyaAyushCare and the author will not be responsible for any act or omission by the User arising from the User’s interpretation of the content.

Sriparna Bhattacharya

Sriparna Bhattacharya is a certified health and nutrition life coach. She is an MSc (Biotechnology) from the University of Calcutta, Kolkata, West Bengal, India. She is a health and science writer and is naturally curious about science. She has worked on several publications, including Health, and her writings were published in the top Healthcare brands in India.

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