Let’s start by normalizing anger. It is a normal emotion that everyone feels from time to time, but when anger gets out of control, it can harm our health, relationships and work. How can we manage anger in healthy ways, though?
We can learn to stay calm and in control by practicing some strategies and using tips to help manage anger. These tools can be used right away! They are simple, effective and can make a big difference when it comes to managing your anger.
What Is Anger?
Anger is a strong feeling that we can experience when something difficult happens or something doesn’t go our way. It can happen when things feel unfair or out of your control. Sometimes, it builds up slowly. Other times, it shows up fast and strong. It might lead to yelling, fighting, or shutting down.
Managing anger does not mean ignoring it. It means knowing how to express it in a safe and healthy way.
How Can We Manage Anger? Know Your Triggers
One way to manage anger is to know what sets it off. Think back to times when you got really mad. What happened before? Were you tired, hungry, or stressed?
Some common triggers include:
- Feeling disrespected
- Not being heard
- Traffic or long lines
- Problems at work or school
- Family stress
When you know your triggers, you can plan ahead. You’ll be less likely to be out of control and use strategies to prevent outbursts!
Take a Timeout
This tip may sound simple, but it works. When you feel your anger rising, step away. Take a break. Go for a walk. Splash water on your face. Imagine you are in the movies!
Even a short 10 minutes away from the situation can help you think clearly and manage your anger. This gives your body and mind time to cool down and can prevent an outburst of anger.
If you can, say, “I need a moment,” and then leave the room, then you have already won half the battle. Check out this list of calming exercises you can do during a timeout before returning to a situation.
Practice Deep Breathing
Deep breathing is a powerful tool. When we’re angry, we breathe fast and shallow. That makes us feel more upset.
Try this:
- Breathe in through your nose for 4 seconds
- Hold for 4 seconds
- Breathe out through your mouth for 4 seconds
- Repeat 3–5 times
This helps slow your heart rate and calm your brain. It’s one of the fastest ways to manage anger.
Use “I” Statements
When we’re angry, we often blame others. That can lead to arguments. Manager anger by trying to use “I” statements.
For example:
- “I feel upset when…”
- “I need some space right now.”
- “I’m having a hard time and need support.”
This keeps the focus on your feelings, not blaming others. It helps people hear you better and respond with care.
Want more tips on communication? Read this article on healthy conversations.
Find Healthy Outlets
Exercise is a great way to release anger. Try walking, running, or hitting a punching bag. Even 20 minutes of movement can help you feel better.
Other healthy outlets include:
- Writing in a journal
- Talking to a friend
- Drawing or painting
- Playing music
Avoid turning to unhealthy habits like drinking, yelling, or bottling things up. These don’t solve the problem. They often make it worse.
Here are some healthy ways you can vent your anger.
Take the First Step – Know When To Get Help
How can we manage anger? By knowing that anger doesn’t have to control you. With a few small changes, you can take back your power. Start by trying one tip from this list today.
Sometimes, anger is a sign of deeper problems. If your anger is hurting your life or relationships, you may need extra help. That’s okay. Therapists and counsellors can teach you how to manage anger in safe, healthy ways. They help you uncover the root causes and build better habits.
Need help? Our team of therapists at Rebound Total Health are here to help you learn how to manage anger. We offer in-person appointments at our Hamilton, Ontario office or virtual sessions. Book a consultation and start your journey to better mental health!
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