13 Ways to Control Your Anger Issues: Strategies For…

All of us, at some point or another, feel the complicated yet normal human emotion of anger. Although though feeling angry is common, how we deal with it can affect how well we get along with others and with ourselves. A certain amount of anger is normal in life, but having frequent, severe outbursts of rage may be a sign of unresolved internal conflict or a mental health issue.

Anger can vary from slight irritation to extreme wrath. Some people who have a propensity for wrath may experience a sense of being out of control. It could seem as though your rage is in control of you. This essay will examine the nature of rage, its triggers, and 13 practical strategies for managing your emotions.

How Anger Affects Your Body

13 ways to control your anger issues

Anger has an impact on your body in addition to your emotions. You could experience an increase in heart rate when something annoys or irritates you. Dealing with anger frequently makes your blood pressure rise, and you could feel hot or flushed.

Although it sometimes works as a motivator, anger has its limits. According to research, wrath, hostility, or other forceful expressions of anger can increase the risk of coronary heart disease, diabetes, eating disorders, and auto accidents.

Moreover, excessive anger could be an indication of a mental health issue. A few mental health diseases with rage as a common symptom include:

  • Depression

  • Intermittent explosive disorder

  • Oppositional defiant disorder

  • Disruptive mood dysregulation disorder

  • Borderline personality disorder

  • Bipolar disorder

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13 Ways to Control Anger

13 ways to control your anger issues

Unchecked rage has the power to impact a person’s whole way of life. Aggression and hostility toward a partner, a boss, kids, or other people can frequently result in negative outcomes and the breakdown of crucial relationships.

The ability to manage your anger is a crucial one that might improve your quality of life in general. The 13 techniques listed below can help you better control your anger:

Take a Time-Out

Although the phrase “time-out” is often associated with kids, it may be useful for adults as well. It might be beneficial to take a pause or time out if you are engaged in an argument with someone else or are performing a task that makes you angry.

If you leave a situation that is making you upset, you’ll probably have time to cool off and return with a new perspective.

Find A Healthy Distraction

13 ways to control your anger issues

When anger strikes, for many of us, it tends to take over our thinking. It might be challenging to control our anger or come up with answers when it occupies mental space. Finding a constructive diversion may be useful for this reason.

You may use distraction techniques to help you relax in the present, such as reading, jogging, or even watching a TV show or movie that gives you comfort.

Change Your Environment

Similar to taking a timeout, altering your surroundings can help you manage and regulate your anger. It could be beneficial to leave the scene for a while if it is making you angry. Visiting a park, coffee shop, or simply another room in your house or place of business might be beneficial.

Practice Deep Breathing

13 ways to control your anger issues

As was already said, rage has an impact on how our bodies feel. We could discover that it is simpler to manage emotion if we can quiet our neurological system. Deep breathing exercises might be beneficial for this procedure.

One easy way to get started is described in this article by Harvard Medicine: “Choose a calm, cozy spot to sit or lie down. Take a regular breath first. Next, try taking a deep breath: Let your lower abdomen and upper chest lift as you inhale softly through your nose. Let your belly to fully expand. Now slowly exhale via your nose (or your mouth, if that seems more comfortable).

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Writing and Journaling

Another highly suggested method for emotional regulation is journaling. You can identify emotional patterns and find release when you write down your feelings. You might be able to identify the things in your life that make you angry by keeping a notebook.

Have a Healthy Meal

13 ways to control your anger issues

When we are hungry, it is typical to feel agitated or frustrated. Try eating a nutritious lunch or snack and then reevaluating your sentiments if you see yourself getting upset.

Think Before You Speak

When we are angry, it might be simple to talk without thinking. It might be beneficial to stop before you speak if you are in an argument with a spouse, friend, or coworker. Consider putting some distance between you and the person you are debating.

Healthy ways to express your worries include writing the individual a letter or contacting them once you have cooled down.

Identifying Possible Solutions13 ways to control your anger issues

We can become upset about a variety of things, including other people and commonplace events. Identifying potential answers could be a better use of your energy than focusing on your anger. For instance, if a project is making you unhappy, you may think about contacting a helpful person.

Stick with “I” Statements

The use of “I” words might be beneficial when discussing your worries or frustrations with another individual. Saying, “You never do anything to help me,” rather than, “I am irritated that you did not offer to help me with cleaning,” might ease tension and animosity during an argument.


13 ways to control your anger issues

A great way to alleviate stress is through exercise. Going for a stroll or engaging in any enjoyable kind of exercise might help you defuse anger and stress.

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Practice Relaxation Techniques

Deep breathing and relaxation exercises can both be beneficial in lowering anger. Healthy relaxation techniques include yoga, meditation, tai chi, and art therapy.

Use Humor To Release Tension

13 ways to control your anger issues


When you’re upset or furious, using humor and laughing may really help to de-stress. Comedy may give you a fresh, less serious perspective on your issues and help you feel less overwhelmed.

Know When To Seek Help

The complicated feeling of anger can be difficult to regulate. It may be preferable to get professional assistance if you believe that your anger is having a negative impact on your quality of life, relationships, or job.