6 Easy Techniques for Controlling Your Anger

Anger can be accompanied not just by psychological changes but also biological changes, because blood pressure, the production of certain hormones and breathing all increase. It is essential to learn how to control our anger.
6 Easy Techniques for Controlling Your Anger

Last update: 11 February, 2019

It.s true that everyone gets angry from time to time. However, problems arise when these episodes are repeated too often. If you think you’ve been too “grumpy” lately, it might be good for you to consider the following strategies and remedies for controlling your anger naturally.

Rage and anger can wreak havoc not only on the people around us, but also on our own body. Many studies indicate that anger increases the chances of developing certain heart conditions, especially in men. It also causes problems such as stress, indigestion, insomnia, headaches, gastritis, etc.

It’s therefore vital to learn some tips for controlling your anger. After all, it’s better for your health.

What is Anger?

Anger is an emotion that can vary in intensity depending on the condition of the person and what triggers it. The milder form is severe displeasure and the extreme form is rage or fury.

Anger can be accompanied by changes both psychological and biological, because it increases blood pressure, the production of certain hormones (such as adrenaline and cortisol) and your breathing.

The American Psychological Association states that anger is a response to an external threat, where we must fight to defend ourselves from a greater evil. However, it is worth knowing that although a little anger is a natural part of life, extremes in anger are always harmful.


Techniques for Controlling Your Anger


Relaxation therapies or methods for relaxing can do wonders for reducing stress and anger, as well as the thoughts or feelings that lead you to feel that way.

How can you relax?

By doing something peaceful you enjoy or meditating, doing yoga or tai chi.

Meditation is a great option. Close your eyes, breathe deeply through your nose and try to not think about anything. Do you think it’s too difficult? Don’t worry: at least give it a try and see how you start to become more relaxed.

Like these tips for controlling your anger? Read: Understand the Negative Effects of Stress


Physical exercise helps to eliminate anger naturally. However, not all sports and disciplines are equally helpful.

If you realize that your anger is starting to rise, go for a walk and get some air. When you’re at the gym or playing a sport, focus your energies on eliminating anything that is making you angry.

If you’re not the athletic type, don’t worry. You can always find some activity that helps you release tension and at the same time is enjoyable. For example you can try boxing or martial arts like judo, tae kwon do, or kickboxing. Even going for a bicycle ride, walking or dancing can help with controlling your anger.


Get to the Root of the Issue

Another good way to eliminate excessive anger from our body is by dealing with it. This means looking deep within ourselves at what are the causes of our anger or our reactions.

You may not have realized what is bothering you and it may help to talk about it, either with a therapist or with the person who creates these feelings in you. If this isn’t an option, you can even decide to write a letter to the person to vent your feelings – and then never give it to them.

Either way, it’s important to remember that there’s always a root cause and, no matter what it is, everything has a solution.

Make an appointment with a psychologist if you think you can’t deal with your anger by yourself. A psychologist will know how to help by means of various techniques or simply by listening to you complain about your problems (because venting is a great way to release tension, as well).

Think Rationally About the Situation

When anger begins to dominate us, we can’t think clearly.

However, this a problem that has a solution, just like everything else.

First, you should try to avoid two words: “never” and “always,” because you’ll only justify your anger and not allow for solutions to what’s happening. Change the “I’m always angry when I’m late” or “you can never be calm in a traffic jam” to a “I’ll do my best to calm down the next time I don’t arrive on time or get stuck in rush hour.”


Improve Your Communication

Sometimes, we get angry because frustration gets a hold on us. If we talked to a person on more than one occasion and things did not go as we wanted, it’s not always the other person’s fault. It may even be your fault for not explaining what you wanted clearly enough.

Listen carefully to what you say, ask the other person what they have understood from your words, and answer their questions until everything is cleared up. This will prevent many problems.

Take a Vacation

If anger really has a grip on you, see if you can take a weekend break in a place away from home. Get out of your routine a little, walk through a park or on the beach.

Stop thinking about your problems. Instead,take time to think about what you want and how to calm your spirit. Try not to make contact with things that annoy you (such as traffic in the city or working too much).

Always think positive, take advantage of contact with nature, breathe deeply, enjoy the aroma of a flower and laugh more.

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