How to control your anger

Anger is not a condition; it is a symptom that your life is unbalanced. If you get insufficient sleep, go without breakfast, spend every day, including weekends working, rarely exercise, and have no time for yourself, you’ll be prone to extreme irritation and anger. It is essential to know how to control your anger.

A person who is in anger will often experience physical conditions, like increased heart rate, increased blood pressure, and increased adrenaline and noradrenaline levels. Anger could have many physical and mental consequences. According to the studies of the University of Michigan, people who get angry often have their IQ levels that tend to decrease day by day. On the contrary, people who get less angry, their Power of the brain increases day by day. That is the reason why you should know how to control your anger.


These are a few tips on which we can control our anger.

Affirmations or Counting

Mental or verbal affirmations or counting can help the rational mind regain control over angry feelings. Saying a word or phrase such as “relax” or “I am calm” can help soothe feelings of anger. Repeat until control is re-established. Count the numbers from 1 to 10 or more depending upon the situation. Carry on until you gain control over your anger.

How to control your anger by deep breathing 

Use deep breathing to invoke a sense of peace and calm and to counteract rising tension. Concentrate on the breath going in and out of the lungs to take the focus off the source of the anger. It is essential to take deep breaths rather than breathing shallowly from the chest, as that technique is not as effective.


Take a time out

Diffuse your temper by slowing down. Before you react, take a moment or two if necessary step away from the person or situation until your anger is reduced. Think before you speak, before you say something which you soon regret hold that thought for a while, and then talk.


Physical activity or exercise can help someone feel calmer. Take a brisk walk around the block or non-strenuous yoga-like exercises. The endorphins released during exercise will relax the muscles and assist in feeling relaxed and calm.

Avoid people, places, and situations that bring out your worst

Identify stressful events that affect you. Take control of your environment; avoid unnecessary aggravation. Look at your regular routine and try to identify activities, times of day, people, places, or situations that trigger irritable or angry feelings. Consider ways to avoid these triggers or view the situation differently, so it doesn’t make your blood boil.


Massaging and Stretching

If full-fledged exercise is not possible, stretching or massaging muscles can have a similar beneficial effect of relieving feelings of anger.  Gently massage the neck, scalp, shoulders or temples. Also, move the head slowly from side to side or front to back to stretch the neck muscles. Stretch arms above the head, arching the back or bending sideways at the waist.

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Don’t hold a grudge

Forgive people. Don’t let anger and other negative feelings crowd out the positive ones. Avoid being swallowed up by your own bitterness or sense of injustice. If you can forgive someone who angered you both will learn a lot from that situation. It’s unrealistic to expect everyone to behave exactly as you want at all times. So stop overthinking about the problem and forgive people. 

Act the opposite

One of the fastest ways to change a painful feeling is to act the opposite—a smile instead of a frown. Speak softly rather than loudly. Relax instead of tightening. Disengage rather than attack. Empathize rather than judge

Remember the good times

Whenever you get angry at other people just remember the good things about that person, the good times you had together, the fun you had together. Whenever you remember the good stuff, it reduces our anger and creates a positive state of mind rather than negative thoughts.

Train your mind to be patient 

People who don’t have patience get frustrated very quickly. Then that frustration will obviously result in anger. We have to train our minds to be patient because we have to understand that not everything can be done at once. So go step by step, wait for it to complete. By this, you can learn how to control your anger in consultation with an anger management doctor.

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