11 Anger Management Strategies to Help You Calm Down

Managing anger can help your body and brain respond to stress in healthy ways

Failing to manage your anger can lead to a variety of problems like saying things
you regret, yelling at your kids, threatening your co-workers, sending rash emails,
developing health problems, or even resorting to physical violence. But not all
anger issues are that serious. Instead, your anger might involve wasting time
thinking about upsetting events, getting frustrated in traffic, or venting about
work.

Managing anger doesn't mean never getting angry. Instead, it involves learning how
to recognize, cope with, and express your anger in healthy and productive ways.
Anger management is a skill that everyone can learn. Even if you think you have
your anger under control, there’s always room for improvement.

While anger itself isn't a mental illness, in some cases, anger can be connected to
mood disorders, substance use disorders, and other mental health conditions.

Since unchecked anger can often lead to aggressive behavior, anger management uses
various techniques to help a person cope with thoughts, feelings, and behaviors in
a healthy and more productive way.

So, you may be wondering, How do I become less angry? While change may not happen
overnight, there are plenty of strategies you can use to cope with your anger.

Anger Management Strategies

Research consistently shows that cognitive behavioral interventions are effective
for managing anger. These interventions involve changing the way you think and
behave. They are based on the notion that your thoughts, feelings, and behaviors
are all connected. (Cognitive behavioral interventions are also taught in anger
management therapy.)

Your thoughts and behaviors can either fuel your emotions or they can reduce them.
So, if you want to shift your emotional state away from anger, you can change what
you’re thinking and what you’re doing. Without fuel, the fire inside you will begin
to dwindle and you'll feel calmer.

The best method for managing anger is to create an anger management control plan.
Then, you'll know what to do when you start feeling upset.

The following are 11 strategies to manage anger and to include in your anger
management control plan.

Identify Triggers
If you’ve gotten into the habit of losing your temper, take stock of the things
that trigger your anger. Long lines, traffic jams, snarky comments, or excessive
tiredness are just a few things that might shorten your fuse.

While you shouldn't blame people or external circumstances for your inability to
keep your cool, understanding the things that trigger your anger can help you plan
accordingly.

You might decide to structure your day differently to help you manage your stress
better. Or, you might practice some anger management techniques before you
encounter circumstances that you usually find distressing. Doing these things can
help you lengthen your fuse—meaning that a single frustrating episode won’t set you
off.

Consider Whether Your Anger Is Helpful or Unhelpful

Before you spring into action to calm yourself down, ask yourself if your anger is
a friend or an enemy. If you’re witnessing someone’s rights being violated or you
are in an unhealthy situation, your anger might be helpful.

In these cases, you might proceed by changing the situation rather than changing
your emotional state. Sometimes, your anger is a warning sign that something else
needs to change—like an emotionally abusive relationship or a toxic friendship.

Being angry might give you the courage you need to take a stand or make a change.

If, however, your anger is causing distress or hurting your relationships, your
anger may be an enemy. Other signs of this type of anger include feeling out of
control and regretting your words or actions later. In these situations, it makes
sense to work on tackling your emotions and calming yourself down.

Recognize Your Warning Signs

If you're like some people, you may feel like your anger hits you in an instant.
Perhaps you go from calm to furious in a heartbeat. But there are still likely
warning signs when your anger is on the rise. Recognizing them early can help you
take action to prevent your anger from reaching a boiling point.

Think about the physical warning signs of anger that you experience. Perhaps your
heart beats faster or your face feels hot. Or, maybe you begin to clench your
fists. You also might notice some cognitive changes. Perhaps your mind races or you
begin “seeing red.”

By recognizing your warning signs, you have the opportunity to take immediate
action and prevent yourself from doing or saying things that create bigger
problems. Learn to pay attention to how you're feeling and you'll get better at
recognizing the warning signs.

Step Away From the Triggering Situation

Trying to win an argument or sticking it out in an unhealthy situation will only
fuel your anger. One of the best anger management exercises is to remove yourself
from the situation if you can.

How to Control Anger Immediately

Walking away from a triggering situation can be an excellent way to take control of
your anger. When a conversation gets heated, take a break. Leave a meeting if you
think you’re going to explode. Go for a walk if your kids upset you. A time-out can
be key to helping you calm your brain and your body.

If there’s someone that you routinely get into heated disputes with, like a friend
or family member, talk with them about the importance of taking a time-out and
resuming when you're both feeling calm.

When you need to step away, explain that you aren’t trying to dodge difficult
subjects, but that you’re working on managing your anger. You aren't able to have a
productive conversation or resolve conflict when you’re feeling really upset. You
can rejoin the discussion or address the issue again when you're feeling calmer.

Sometimes it helps to set a specific time and place when you can discuss the issue
again. Doing so gives your friend, colleague, or family member a sense of peace
that the issue will indeed be discussed—just at a later time.

Talk Through Your Feelings

If there’s someone who has a calming effect on you, talking through an issue or
expressing your feelings to that person may be helpful. It’s important to note,
however, that venting can backfire.
Complaining about your boss, describing all the reasons you don’t like someone, or
grumbling about all of your perceived injustices may add fuel to the fire. A common
misconception is that you have to vent your anger to feel better.

But studies show you don’t need to “get your anger out.” Smashing things when
you’re upset, for example, may actually make you angrier. So it’s important to use
this coping skill with caution.

Likewise, if you’re going to talk to a friend, make sure you’re working on

developing a solution or reducing your anger, not just venting. It's unfair to use
them as your go-to sounding board. Instead, you might find that the best way to use
this strategy is to talk about something other than the situation causing you to
feel angry.

Get in a Quick Workout

Anger gives you a rush of energy. One of the best anger management exercises is
quite literally to exercise and engage in physical activity. Whether you go for a
brisk walk or hit the gym, working out can burn off extra tension.

Regular exercise also helps you decompress. Aerobic activity reduces stress, which
might help improve your frustration tolerance. Additionally, exercise allows you to
clear your mind. You may find that after a long run or a hard workout you have a
clearer perspective on what was troubling you.

Focus on the Facts

Angry thoughts add fuel to your anger. Thinking things like, “I can’t stand it.
This traffic jam is going to ruin everything,” will increase your frustration. When
you find yourself thinking about things that fuel your anger, reframe your
thoughts.

Instead, think about the facts by saying something like, “There are millions of
cars on the road every day. Sometimes, there will be traffic jams.” Focusing on the
facts—without adding in catastrophic predictions or distorted exaggerations—can
help you stay calmer.

You also might develop a mantra that you can repeat to drown out the thoughts that
fuel your anger. Saying, "I'm OK. Stay calm," or "Not helpful," over and over again
can help you minimize or reduce angry thoughts.

Distract Yourself With a New Activity

Ruminating about an upsetting situation fuels angry feelings. If, for example,
you’ve had a bad day at work, rehashing everything that went wrong all evening will
keep you stuck in a state of frustration.

The best way to calm down might be to change the channel in your brain and focus on
something else altogether.

Telling yourself “Don’t think about that,” isn’t always successful. The best way to
mentally shift gears is to distract yourself with an activity. Do something that
requires your focus and makes it more challenging for angry or negative thoughts to
creep in.

Some examples might include deep-cleaning the kitchen, weeding the garden, paying
some bills, or playing with the kids. Find something to do that will keep your mind
occupied enough that you won’t ruminate on the things upsetting you. Then, your
body and your brain can calm down.

Breathe and Relax

There are many different anger management exercises that involve relaxation. The
key is to find the one that works best for you. Breathing exercises and progressive
muscle relaxation are two common strategies for reducing tension.

The best part is, both exercises can be performed quickly and discreetly. So
whether you’re frustrated at work or you’re angry at a dinner engagement, you can
let go of stress quickly and immediately.

It’s important to note, however, that relaxation exercises take practice. At first,
you might not feel as though they’re effective, or you might question whether
they’re going to work for you. But with practice, they can become your go-to
strategies for anger management.

Acknowledge Your Underlying Emotion

Sometimes it helps to take a moment and think about what emotions might be lurking
beneath your anger. Anger often serves as a protective mask to help you avoid
feeling more painful emotions, like embarrassment, sadness, and disappointment.

When someone gives you feedback that’s hard to hear, for example, you might lash
out in anger because you’re embarrassed. Convincing yourself the other person is
bad for criticizing you might make you feel better in the moment because it keeps
your embarrassment at bay. But acknowledging underlying emotions can help you get
to the root of the problem. Then, you can decide to take appropriate action.

For instance, if someone cancels plans on you and your underlying emotion is
disappointment, you could try explaining how the cancellation makes you feel rather
than lashing out in anger. When you're honest about your feelings, you're more
likely to resolve the issue. Responding in anger usually doesn't accomplish
anything except pushing people away.

Avoid Suppressing Your Anger

Getting to the underlying cause of your anger is much more effective than
suppressing your anger. Though it can be tempting to try to minimize an undesirable
emotion, you are likely to cause even more stress by denying your anger altogether.

Create a "Calm Down" Kit

If you tend to come home from work stressed and take out your anger on your family,
or you know that workplace meetings cause you a lot of frustration, create a calm
down kit that you can use to relax.

Think about objects that help engage all your senses. When you can look, hear, see,
smell, and touch calming things, you can change your emotional state. So a calm
down kit might include scented hand lotion, a picture of a serene landscape, a
spiritual passage you can read aloud, and a few pieces of your favorite candy.
Include things that you know will help you remain calm.

You also might create a virtual calm down kit that you can take everywhere. These
are things that you can call upon when needed and are more portable. For instance,
calming music and images, guided meditation, or instructions for breathing
exercises could be stored in a special folder on your smartphone.

Why Manage Anger?

Anger is an emotion that can range from mild irritation to intense rage. While many
people categorize anger as a solely “negative emotion,” it can be positive. Angry
feelings may spur you to stand up for someone or they may lead you to create social
change.

But when left unchecked, angry feelings can lead to aggressive behavior, like
yelling at someone or damaging property. Angry feelings also may cause you to
withdraw from the world and turn your anger inward, which can impact your health
and well-being.

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.

Why Do I Get Angry So Easily?

There are underlying reasons for our anger; if you get angry easily, it could be
the result of something else you're experiencing such as fear, panic, stress,
financial struggles, relationship problems, and/or coping with trauma. As
mentioned, mood disorders may cause anger, as well as hormonal imbalances.

Getting Help
If anger has been causing problems in your life and you’re struggling to tame your
temper on your own, you might want to seek professional help. Some mental health
problems can be linked to anger management issues.

For example, PTSD has been linked to aggressive outbursts. Depressive disorders
also can cause irritability and may make it more difficult to manage anger. It's
important to uncover any mental health issues that could hinder your ability to
manage anger.

Start by talking to a physician about your mood and your behavior. A physician will
make sure you don’t have any physical health issues that are contributing to the
problem.

A doctor may refer you to a mental health professional for further evaluation.
Depending on your goals and treatment needs, you may attend anger management
therapy, during which you'll learn additional anger management therapy techniques
and how to implement them in your daily life—especially when you're feeling
triggered.

A Word From Verywell

While aggressive behavior may get your needs met in the short term, there are long-
term consequences. Your words might cause lasting damage to your relationships or
even end them altogether. By lashing out, you're also causing yourself additional
stress, which can have a negative impact on your overall health.

If you’ve been using your anger as a tool, you may benefit from learning healthier
strategies, such as asking for help or speaking up in an assertive, but not
aggressive, manner. Talk to your doctor about your anger management issues if you
need more assistance.