How To Control Anger: Practice These 10 Effective Tips To Manage Anger

Aishwarya Aneesh

Aishwarya Aneesh
Dec 2022

2 min read
How To Control Anger

Table of content

Ever wondered how to control anger and cultivate a calmer, more composed self? In the bustling tapestry of Indian life, anger can be a prevalent emotion, impacting personal and societal dynamics. 

Surprisingly, studies show that prolonged anger can have detrimental effects on both mental and physical well-being, contributing to issues like heart disease and high blood pressure.

Astonishingly, studies reveal that chronic anger can elevate the risk of heart disease by 19%.

This blog aims to provide insights into the causes of anger, actionable tips, and risk factors associated with anger which can empower individuals to navigate life’s challenges with emotional resilience and maintain harmonious relationships.

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What Are The Causes Of Anger?

Anger can stem from various sources, and its causes can be complex and multifaceted. Understanding the various causes of anger is crucial in effectively managing and responding to this intense emotion in healthy and constructive ways. Some common causes of anger include:

1. Frustration: When individuals encounter obstacles, unmet expectations, or feel blocked from achieving their goals, leading to frustration and subsequent anger.

2. Stress: Overwhelming stress from various sources, such as work, relationships, or financial issues, can contribute to feelings of anger.

3. Fear Or Hurt: Anger can sometimes be a defensive reaction to feeling hurt, vulnerable, or afraid.

4. Injustice Or Unfairness: Witnessing or experiencing unfair treatment or perceived injustices can trigger anger.

5. Disappointment: Unmet expectations, dashed hopes, or perceived betrayal can lead to feelings of anger.

6. Physical Or Emotional Pain: Physical discomfort or emotional distress can lead to increased irritability and anger.

7. Threats To Ego Or Self-Worth: Situations that challenge one’s self-esteem or ego can trigger feelings of anger.

10 Effective Tip On How To Control Anger

Controlling anger is crucial for emotional well-being. By incorporating techniques and strategies into daily life, individuals can gain better control over their anger, allowing for healthier responses and improved emotional well-being. 

  • Take Deep Breaths: Inhale deeply, hold for a few seconds, then exhale slowly. Repeat to calm your nervous system.
  • Count To Ten: Pause before reacting. Counting to ten gives you a moment to cool down and regain perspective.
  • Exercise Regularly: Physical activity helps release built-up tension and promotes overall emotional well-being.
  • Identify Triggers: Understand what prompts your anger. Recognizing triggers allows you to address underlying issues more effectively.
  • Practice Mindfulness: Stay present in the moment. Mindfulness techniques can help you respond to situations with greater clarity and composure.
  • Communication Is Key: Express your feelings calmly and assertively. Open communication prevents misunderstandings that can lead to anger.
  • Take Time-Outs: If a situation escalates, step away. Give yourself time to reflect before addressing the issue.
  • Seek Professional Help: If anger issues persist, consider therapy or counseling to explore underlying causes and develop coping strategies.
  • Use Humor: Find the humor in situations. A lighthearted perspective can diffuse tension and prevent anger from escalating.
  • Healthy Outlets: Channel anger into constructive activities, like journaling, art, or physical exercise, to release pent-up energy in a positive way.

Here are several strategies on how to control anger that can help you to lead a peaceful life.

Side Effects Of Anger On Body And Mind

Managing and addressing anger through healthy coping mechanisms, therapy, or stress-reducing techniques is vital to mitigate these harmful side effects and promote overall well-being. Let’s look into the side effects:

Physical Effects Of Anger On Your Health:

1. Elevated Blood Pressure: Prolonged anger can lead to increased blood pressure, which, over time, might contribute to heart issues and other cardiovascular problems.

2. Weakened Immune System: Chronic anger can weaken the immune system, making individuals more susceptible to illnesses and infections.

3. Increased Muscle Tension: Anger can result in muscle tension, leading to headaches, migraines, and other physical discomforts.

4. Digestive Problems: Long-term anger can negatively impact the digestive system, potentially resulting in stomach issues or exacerbating conditions such as irritable bowel syndrome (IBS).

Mental And Emotional Effects Of Anger:

1. Stress And Anxiety: Persistent anger often leads to increased stress and heightened anxiety levels, impacting mental well-being.

2. Difficulty In Relationships: Uncontrolled anger can strain relationships, leading to conflicts and misunderstandings.

3. Negative Impact On Mental Health: Chronic anger can contribute to mental health problems like depression, affecting overall emotional well-being.

4. Reduced Problem-Solving Abilities: When emotions are heightened due to anger, rational problem-solving abilities might be compromised.

Wrapping It Up

Anger is a natural emotion, but how we manage and express it defines our journey. Remember, ‘Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.’ – Buddha. 

Learning to harness its energy, rather than be consumed by it, is the key to mastering anger management. 

By acknowledging triggers, pausing to reflect, and using positive coping mechanisms, one can navigate anger more effectively, fostering healthier relationships and personal well-being.

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Tips To Reduce Stress | Work From Home Problem

Working from home has taken a toll on all our minds. Meanwhile, psychiatrists have started to record a number of cases of anxiety. 

So, here we are with a few tiny tips to reduce stress and help you calm your mind and be more productive. 

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Frequently Asked Questions

How To Control Anger?

Controlling anger involves recognizing triggers, taking a pause to breathe and reflect, and employing healthy coping strategies like deep breathing, physical activity, or seeking professional guidance

What Are The Different Types Of Anger?

Anger presents in various forms such as chronic anger, passive-aggressive behavior, sudden explosive outbursts, overwhelmed anger, rational anger, suppressed anger, and righteous anger, each characterized by distinct emotional responses and expressions

What Are The Consequences Of Unmanaged Anger?

Uncontrolled anger can lead to health issues, and strained relationships, and impact mental health, causing stress, anxiety, and even depression.

Does Anger Harm The Mental State Of An Individual?

Uncontrolled anger can harm an individual’s mental state, contributing to increased stress, anxiety, and potential long-term effects such as depression or difficulty in maintaining healthy relationships, impacting overall emotional well-being

Contact Us Today 

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals. 


This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy as well, and Enjoy a long happy life 

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