Here are 25 Ways You Can Control Your Anger

Do you fume when someone cuts you off in traffic? Does your blood pressure skyrocket when your child refuses to cooperate? Anger is a normal and even healthy emotion — but it’s important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships.

Count Down

If you’re really mad, start at 100. In the time it takes you to count, your heart rate will slow, and your anger will likely subside.

Angry Again? Take a Breather.

Your breathing becomes shallower and speeds up as you grow angry. Reverse that trend (and your anger) by taking slow, deep breaths from your nose and exhaling out of your mouth for several moments.

Go walk around

Exercise can help calm your nerves and reduce anger. Go for a walk, ride your bike, or hit a few golf balls. Anything that gets your limbs pumping is good for your mind and body.

Relax your muscles

Progressive muscle relaxation calls on you to tense and slowly relax various muscle groups in your body, one at a time. As you tense and release, take slow, deliberate breaths.

Repeat a mantra

Find a word or phrase that helps you calm down and refocus. Repeat that word again and again to yourself when you’re upset. “Relax,” “Take it easy, and “You’ll be OK” are all good examples.

Control Anger by Stretching

Neck rolls and shoulder rolls are good examples of nonstrenuous yoga-like movements that can help you control your body and harness your emotions. No fancy equipment required.

Mentally Escape

Slip into a quiet room, close your eyes, and practice visualizing yourself in a relaxing scene. Focus on details in the imaginary scene: What colour is the water? How tall are the mountains? What do the chirping birds sound like? This practice can help you find calm amidst anger.

Play Some Tunes

Let the music carry you away from your feelings. Put in earbuds or slip out to your car. Crank up your favorite music and hum, bop, or sashay your anger away.

Stop talking

When you’re steamed, you may be tempted to let the angry words fly, but you’re more likely to do harm than good. Pretend your lips are glued shut, just like you did as a kid. This moment without speaking will give you time to collect your thoughts.

Stop Anger by Take a Timeout

Give yourself a break. Sit away from others. In this quiet time, you can process events and return your emotions to neutral. You may even find this time away from others is so helpful you want to schedule it into your daily routine.

Take action

Harness your angry energy. Sign a petition. Write a note to an official. Do something good for someone else. Pour your energy and emotions into something that’s healthy and productive.

Write in Your Journal

What you can’t say, perhaps you can write. Jot down what you’re feeling and how you want to respond. Processing it through the written word can help you calm down and reassess the events leading up to your feelings.

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