How To Control Anger: Top 7 Techniques To Manage Anger

Aishwarya Aneesh

by Aishwarya Aneesh

Table of content

Imagine a time when you were angry. It can be because someone hurt you or you were overwhelmed with work and frustrated. It might even be connected to something that didn’t specifically happen to you. We all occasionally feel angry. That’s what makes us humans, yet how we display this emotion differs significantly from person to person. In this article, let’s examine everything you want to know about anger and how to control anger.

According to some experts, the typical adult experiences anger about once per day and irritation about three times per day. No matter how often we feel it, anger is normal and inevitable.

What Is Anger?

Anger is a powerful emotion you experience when something goes wrong or someone wrongs you. It is characterized as a sense of dissatisfaction, frustration, or stress. Also, it becomes an issue when it is excessively expressed and starts interfering with your regular activities and interpersonal interactions. 

Anger Management

Anger can be a healthy emotional response when communicated assertively and respectfully, even though it is frequently seen as a negative emotion. Anger can sometimes be productive; it can inspire someone to take action to improve their circumstances or attain their objectives.

It’s essential to take notice of repeated instances of anger. Anger outbursts can harm oneself and others by causing fear, regret, or issues at work, in relationships, and with one’s health. Physical harm and even death can result when someone uses violence out of anger. Angry people frequently regret their outbursts and wish they had chosen a different approach to express themselves.

Types Of Anger

Anger is typically expressed in one of three ways.

1. Assertive Anger

Assertive anger is a healthy way to express anger. This involves expressing your anger at a situation in a positive, non-threatening manner by calmly and confidently expressing your point of view and offering suggestions for how it might be avoided. Additionally, it enables you to pursue justice and healing rather than justification or being “right.”

2. Passive Anger

When you ignore or reject your anger, it becomes passive. Although passive aggression is a form of intentional harm to others, this can also be an unconscious denial of yourself. Some people genuinely believe they are not upset even as they are grumbling or screaming at others. Both you and others may suffer consequences from passive anger just as much as from more aggressive types of anger. Even though passive rage can temporarily improve your mood, it prevents you from being able to address the root of the issue.

3. Aggressive Anger

Anger and aggression are combined in this. You can lose control of your temper and behave out because you feel powerless over your feelings. Sometimes, aggressive rage might result in hurting yourself or other people.

Although anger and aggression occasionally seem similar, they are two distinct emotions. Even though we all experience anger, aggressive or violent behavior is never acceptable. It is possible to acquire other methods of handling anger if you feel the impulse to behave aggressively when upset. Fierce rage manifests physically as:

  • Shouting
  • Swearing
  • Harassment
  • Insulting
  • Blaming
  • Criticizing

Why We Feel Angry

Anger is a physiological reaction to feelings of instability in a stressful situation. Before analyzing the differences between healthy and unhealthy anger outbursts, it’s essential to eliminate a common myth about anger: it is always unpleasant.

Anger is not a harmful emotion by nature. It is an emotional state biologically represented by increased hormones, adrenaline, blood pressure, heart rate, and other chemical processes. Stress, interpersonal conflict, and money troubles are just a few things that might make someone angry.

Some people’s anger is a symptom of a more profound illness, such as alcoholism or depression. Although anger is a recognized symptom of several mental health issues, it is not considered an illness.

Things that irritate us often trigger our drive for self-defense, which is essential for survival, and human anger has some roots in our early innate fight or flight response. When anger is unhealthy, we refer to it as “dysfunctional anger,” which is anger that hinders or adversely impacts our functions, whether they be motor, cognitive, or otherwise. 

What Causes Anger Issues?

Here are a few potential triggers for anger problems.


Depending on the circumstances of your loss, anger could play a significant role in your grieving process. When a great loss occurs, profound sadness and other strong emotions are frequently produced. You can experience anger or irritability along with frustration, confusion, or shock.


Depression is a mental health disease that frequently causes intense sadness, hopelessness, or feelings of unworthiness. It is persistent feelings of unhappiness and loss of interest. Anger can be a symptom of depression.

Alcohol Misuse

Drinking alcohol makes people more aggressive and violent sometimes. The habitual or excessive consumption of alcohol is referred to as alcoholism.

Alcohol impairs your ability to think clearly and make logical decisions. It might be difficult for you to control your emotions and impair your ability to resist impulses that may lead to angry outbursts.

Attention Deficit Hyperactivity Disorder

Anger outbursts can be associated with ADHD. Some children with ADHD exhibit frequent outbursts of anger. Anger and irritable moods are some symptoms of ADHD in adults. These strong feelings hurt relationships, behavior, and family life. ADHD can intensify your anger and make it more difficult for you to handle your feelings of rage healthily.

Intermittent Explosive Disorder

Repeated aggressive or violent episodes are intermittent explosive disorder (IED) symptoms. They could respond to situations in furious ways and out of proportion to the circumstances. Episodes start abruptly and last less than 30 minutes. Most of the time, those with the disease may feel angry.

Effects Of Anger On Health

The primary flight-or-fight reaction is triggered off by anger. Blood pressure, heart rate, and breathing rate all rise. When anger is “repetitive and unmanaged,” metabolic changes are eventually generated that impact health and the quality of life. 

Many individuals believe that having too much anger is only a psychological issue. That’s a glaring oversimplification. Anger activates the autonomic nervous system. These physiological responses can increase heart rate, respiration, sweating, and blood flow to working muscles. 

Numerous bodily systems, including the cardiovascular, immunological, digestive, and central neurological systems, will be impacted as long as the anger lasts. This will result in slower wound healing and a possible rise in the risk of some cancers, as well as increased risks of hypertension, stroke, heart disease, stomach ulcers, and bowel illnesses.

According to a study, anger is a recognized independent risk factor for heart disease. The tendency to become angry frequently and under various conditions is known as high-trait anger. Uncontrolled anger can also lead to:

  • Skin issues
  • High blood pressure 
  • Insomnia
  • Emotional Eating
  • Digestion issues
  • Anxiety And Depression
  • Headaches 
  • Negative Feelings
  • Problems with pre-existing medical concerns

What Is Anger Management?

Anger management aims to reduce both your emotional response and the physiological stimulation caused by anger. It helps you healthily deal with your anger without hurting yourself or others. Anger management includes:

  • Identifying the signs of irritation.
  • Trying to calm down.
  • Handling it in a healthy, productive way.

It’s a prevalent misperception that anger is a negative emotion. However, anger is a natural, healthy feeling that every person can exhibit when expressed correctly. You can know how to control your anger in several ways, including through books, movies, or other resources. However, you can speak with a therapist or sign up for an anger management class to become more familiar with anger control strategies.

To put it simply, Anger management is a term used to describe the abilities you need to recognize when you or another person is starting to get upset and then take the necessary steps to deal with the issue effectively. It does not entail accepting or suppressing anger; instead, it means identifying the causes and symptoms of irritation and coming up with other, more suitable ways to communicate our emotions.

How To Control Anger: Top 7 Techniques To Manage Anger

Have you ever observed that no matter how often you tell yourself that becoming angry is terrible, you still find yourself unable to control the emotion when it arises? Your entire childhood has been spent learning “You Should Not Get Angry,” but “How to Control Anger” remains. What do you do when this emotional storm hits?

how too control anger

Let’s examine some simple techniques by which you can manage anger.

1. Analyze The Root Cause Of Your Anger

Realizing why you feel angry is the first step in controlling anger or any emotion.

Many use anger to defend against other feelings like fear, helplessness, or embarrassment. Anyone can experience this, but it is especially true for those who did not receive encouragement as children to express their emotions.

When you begin to feel angry, try to figure out what is going on by looking past your anger. Once the emotion is named, it will be simpler to convey it more suitably.

2. Understand Your Signs And Triggers

We all have certain things that irritate us and warning signs that we are about to lose them. Stopping before you lose your temper might be more manageable if you recognize both. Often, it is simpler to recognize the symptoms of anger. 

People typically claim that when they are angry, their heartbeat quickens or they have increased breathing. Also, your muscles could tense up because when someone is upset, they frequently tighten their fists. Some people need to move about and are once more pacing the floor.

Anger is a negative mental habit. It might be difficult for you to maintain emotional control around people or situations that stress you out. Knowing what stresses you out can help you avoid such circumstances or get assistance to handle them more effectively.

3. Doing A Quick Workout Is Best To Control Anger

You feel energized when you’re angry. Exercise and physical activity are the finest workouts for managing anger. Exercise can help you release additional tension, whether you work out in the gym or take a quick walk.

Additionally, regular exercise aids with stress relief. Exercise lowers stress, which could increase your ability to handle frustration. Exercise also helps you relax mentally. You might discover that after a challenging workout or a long run, you have a deeper understanding of what was bothering you.

4. Restrain Yourself To Keep Calm

By ruminating about an upsetting situation, you develop anger. For instance, if you had a difficult day at work, you won’t be able to escape your frustration if you spend the entire evening talking about what went wrong.

Changing the focus of your attention to something completely different may be the best way to relax. You are distracting yourself with anything that shifts your mental gears. Engage in an activity that requires concentration and makes it harder for angry or hostile ideas to take hold.

Deep cleaning the kitchen, weeding the garden, paying a few bills, or playing with the kids are a few ideas to distract yourself. Choose a task that will keep your thoughts from dwelling on the things that are bothering you for long periods. Your body and mind can then relax.

5. Relax And Take A Deep Breathe To Control Your Anger

There are many relaxation-based anger management exercises. The secret is to find the one that works best for you. The two strategies to reduce anger are progressive muscular relaxation and breathing exercises.

The good part is that you can do this exercise silently and quickly without others noticing you. Therefore, you can more quickly relieve your stress, by following this exercise when you are upset or on a dinner date.

It’s crucial to keep in mind that practicing relaxation methods requires time. You might initially doubt their effectiveness or wonder if they would work for you. However, with enough practice, you can make them your go-to methods for managing your anger.

6. Making Notes Of Your Thoughts Is Great To Control Anger

You can find your emotional triggers by writing down your feelings. Release your emotions on paper during stressful times to numb them. 

Writing about your anger can help you calm down and evaluate the circumstances that led to your sentiments. This method of dealing with runaway thoughts and emotions will help you remain calm and prevent the worsening of a stressful situation. 

Once you understand the source of your rage, you have more power to choose an alternative course of action.

7. Concentrate On The Facts

Your angry thoughts fuel your anger. Reframe your thoughts when you think about things that make you mad.

You may feel more at ease if you focus on the facts rather than making gloomy forecasts or skewed exaggerations.

You might also create a mantra that you can repeat to block out the negative ideas that make you angry. Saying, “I’m OK repeatedly can assist you in minimizing or reducing angry thoughts.

Is There Any Way On How To Control Anger Immediately

Anger is a strong feeling that results from a threat, assault, or disappointment. It is a physical and psychological reaction. You might want to scream, punch a wall, or even destroy objects when angry. If you want to figure out how to control your anger quickly, it is crucial that you understand the reasons behind your feelings.

You should be conscious of your emotions and act accordingly. It would be best if you didn’t ignore the warning signs of your anger because doing so will worsen them. Instead, try to exit the situation as soon as possible. Here are several ways how to control anger immediately.

  • If you feel out of control, practice leaving a situation that makes you angry until you have calmed down.
  • Think about the after-effects of exploding in anger, then pause and choose your response.
  • Even in a heated argument, it is never too late to take a deep breath and allow your logical thinking to take control.
  • If you’re having trouble controlling your anger, try focusing on other possible solutions to the problem. Establish the problem and create various action plans for resolving it.
  • Keeping a journal might help you identify your triggers and learn how to control your anger. By observing what frustrates you, you can change your behavior.

How To Control Anger And Stress

If not controlled, stress and anger can negatively affect us. Therefore it is crucial to understand how they relate to one another.

Exposure to long-term stress and anger can be harmful to our physical health. It might raise our blood pressure, which could cause additional issues that harm our physical and emotional health.

As a result, our relationships might suffer. Beyond that, having too much stress or anger can also lead to the development of negative behaviors that become more difficult to control over time. Either of these outcomes may increase anxiety.

To begin regulating the adverse effects of stress and anger, we must consider how these emotions affect our lives. Anger can result from stress, which might result in further stress. We shouldn’t strive to push either feeling away, even though neither is good. Instead, by understanding the factors that affect anger and anxiety and creating coping mechanisms, we should attempt to control them.

Frequently Asked Questions

Q: Why Does Angry Feel Good Sometimes?

Ans: There are several reasons why feeling angry can feel great. For instance, studies have shown that verbally cursing can make you feel less pain. For the same reason, many people use their anger as a coping mechanism for psychological or emotional suffering.

Q: Do You Become Angry And Violent While Depressed?

Ans: Along with sadness, depressed persons frequently experience anger or irritability. When confronted with extreme frustration, it can lead to violent behavior changes in people.

Q: How To Control Anger Exercises?

Ans: When your temper starts to flare, apply your relaxation techniques. For a quick way to control your anger, go for a walk, bike ride, or run. Exercises that focus on deep breathing are another possibility. You can also practice yoga to encourage relaxation.

Q: How To Control Anger And Overthinking

Ans: When you get angry frequently, it can result in stress or fear, which keeps your mind busy and causes overthinking. Your mental health may suffer if you are overthinking. You can moderate your anger by using anger management tactics.

Q: Can Anger Damage Your Brain?

Ans: yes! Anger can damage your brain. Chronic irritation can cause mental health instability leading to anxiety, depression, mental disorders, or insomnia.

A Word From Fitelo

It takes a lifetime to develop anger management skills, but it’s a journey worth taking. Your overall mood, relationships with others, and relationships with yourself can benefit from managing your anger in a healthy and emotionally intelligent way.

Anger doesn’t become toxic until you become trapped in it. Anger only alerts you to the fact that something needs to change. You might need to set a boundary, deal with pain or trauma, alter your viewpoint, or learn a skill depending on the source and type of your anger. An expert in anger management may occasionally point out what needs to change.

Fun Fact

Chronic anger can lead to many health issues, and one among them is stress which can lead to stress eating. Stress eating, further, cause obesity. Do you wanna know the best fruit for losing weight? It’s Papaya!

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