Anger Quotes To Help You Heal And Let Go

Updated January 25, 2023by BetterHelp Editorial Team

Almost everyone experiences anger — it's a normal and often healthy human emotion. But if it gets out of control, it also has the potential to be destructive, creating issues at work or in relationships with friends, family, and significant others. 

Often, letting go of anger isn't easy. But there are many ways to manage anger and understanding this powerful feeling may help us heal and control our actions when it arises.

Exploring anger management with a licensed therapist might help you work through your feelings and develop strategies to use in the future. And reading some of these quotes could be helpful as you start your journey of healing, managing, and releasing your anger. 

Understanding Anger

It Can Take Time To Learn To Control Your Anger

While it can be a healthy and helpful emotion, anger is sometimes experienced as a consuming emotional reaction to perceived hurt, injustice, and provocation. And it has the potential to trigger irrational responses, causing us to lose control of our ability to reason.

This is usually because the human body has a stress response to anger, similar to fear. But instead of wanting to flee, as we might when we're afraid, anger often drives us toward confrontation. 

When this happens, the prefrontal cortex, responsible for judgment and self-control in the brain, can often use context to stop an angry outburst. But other times, the brain's emotional center might win, making it more difficult to process information and increasing the likelihood that we'll lash out instead.

How Anger Quotes Might Help

Anger quotes may help us recognize anger for what it is so we can redirect our focus. According to the American Psychological Association, our reaction to anger is a learned response that we might pick up through reinforcement or copying others. And making new neuron connections can change our response to anger. 

Reading and thinking about anger quotes might help bring attention to the emotion from different points of view, which may support our efforts to control it.

Quotes To Help You Heal And Let Go Of Anger

Finding a deeper understanding of anger and a new way of looking at this emotion can be helpful for many of us. Yes, anger is a universal emotion, but how this emotion is expressed and controlled can vary. 

These quotes might help you bridge the gap between anger and understanding, helping you heal and let go of any destructiveness so you can replace it with wisdom and hope.

"You will not be punished for your anger; you will be punished by your anger." – Buddha

"For every minute you remain angry, you give up sixty seconds of peace of mind." – Ralph Waldo Emerson

"Anybody can become angry – that is easy, but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way – that is not within everybody's power and is not easy." – Aristotle

"People won't have time for you if you are always angry or complaining." – Stephen Hawking

"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned." – Buddha

"My friends, love is better than anger. Hope is better than fear. Optimism is better than despair. So, let us be loving, hopeful and optimistic. And we'll change the world." – Jack Layton

"Let us not look back in anger, nor forward in fear, but around in awareness." – James Thurber

"Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured." – Mark Twain

"The opposite of anger is not calmness, its empathy." – Mehmet Oz

"Boredom, anger, sadness, or fear are not 'yours,' not personal. They are conditions of the human mind. They come and go. Nothing that comes and goes is you." – Eckhart Tolle

"Generally speaking, if a human being never shows anger, then I think something's wrong. He's not right in the brain." – Dalai Lama

"Meditation can help us embrace our worries, our fear, our anger; and that is very healing. We let our own natural capacity of healing do the work." – Thich Nhat Hanh

"I was very fortunate to play sports. All the anger in me went out. I had to do what I had to do. If you stay angry all the time, then you really don't have a good life." – Willie Mays

"It is wise to direct your anger towards problems – not people; to focus your energies on answers – not excuses." – William Arthur Ward

"You reclaim your power by loving what you were once taught to hate." – Bryant H. McGill

"The best remedy for a short temper is a long walk." – Joseph Joubert

"Anger is like a storm rising up from the bottom of your consciousness. When you feel it coming, turn your focus to your breath." – Thich Nhat Hanh

"As far as having peace within myself, the one way I can do that is forgiving the people who have done wrong to me. It causes more stress to build up anger. Peace is more productive." – Rodney King

"When you hold on to anger and unforgiveness, you can't move forward." – Mary J. Blige

"I am sometimes sad when I hear the personal stories of Tibetan refugees who have been tortured or beaten. Some irritation, some anger comes. But it never lasts long. I always try to think at a deeper level, to find ways to console." – Dalai Lama

"If anger proceeds from a great cause, it turns to fury; if from a small cause, it is peevishness; and so is always either terrible or ridiculous." – Jeremy Taylor

"Anger is a wind which blows out the lamp of the mind." – Robert Green Ingersoll

"The more anger towards the past you carry in your heart, the less capable you are of loving in the present." – Barbara De Angelis

"When you assume negative intent, you're angry. If you take away that anger and assume positive intent, you will be amazed. Your emotional quotient goes up because you are no longer almost random in your response." – Indra Nooyi

"The five stages – denial, anger, bargaining, depression, and acceptance – are a part of the framework that makes up our learning to live with the one we lost. They are tools to help us frame and identify what we may be feeling. But they are not stops on some linear timeline in grief." – Elisabeth Kubler-Ross

"In Israel, waves of anger and fear circulate all the time, but so do jokes and gossip and silky evening breezes. So, too, in America." – P.J. O'Rourke

"It doesn't pay to say too much when you are mad enough to choke. For the word that stings the deepest is the word that is never spoke, Let the other fellow wrangle till the storm has blown away, then he'll do a heap of thinking about the things you didn't say." – Jules Renard

"When a man points a finger at someone else, he should remember that four of his fingers are pointing at himself." – Louis Nizer

"How much more grievous are the consequences of anger than the causes of it." – Marcus Aurelius

"There are two things a person should never be angry at, what they can help, and what they cannot." – Plato

"When we can lay down our fear and anger and choose responses other than aggression, we create the conditions for bringing out the best in us humans." – Margaret J. Wheatley

"I realized that if my thoughts immediately affect my body, I should be careful about what I think. Now if I get angry, I ask myself why I feel that way. If I can find the source of my anger, I can turn that negative energy into something positive." – Yoko Ono

"People who are prone to anxiety are nearly always people-pleasers who fear conflict and negative feelings like anger. When you feel upset, you sweep your problems under the rug because you don't want to upset anyone. You do this so quickly and automatically that you're not even aware you're doing it." – David D. Burns

"Holding on to anger, resentment and hurt only gives you tense muscles, a headache and a sore jaw from clenching your teeth. Forgiveness gives you back the laughter and the lightness in your life." – Joan Lunden

"We come from fallible parents who were kids once, who decided to have kids and who had to learn how to be parents. Faults are made and damage is done, whether it's conscious or not. Everyone's got their own 'stuff,' their own issues, and their own anger at Mom and Dad. That is what family is. Family is almost naturally dysfunctional." – Chris Pine

Using Quotes To Heal

It Can Take Time To Learn To Control Your Anger

Reading anger quotes gives insight into how others deal with this emotion, but it might also help to remind yourself that there's nothing wrong with feeling angry. Sometimes, anger may help you recognize that a situation needs to change or that you need to set boundaries with a person in your life. Other times, allowing yourself to feel angry might help you process an event. 

Other Ways To Let Go Of Anger

Many mental health professionals use cognitive behavioral therapy (CBT) to help patients successfully manage, heal from, and let go of anger. And you can learn CBT and other anger management methods in therapy or counseling. 

While some might prefer face-to-face therapy, online therapy is just as beneficial. For example, a study involving 125 veterans with PTSD and anger issues showed that video teleconferencing and in-person sessions both produced "significant and clinically meaningful reductions in anger symptoms.

Other effective ways to manage anger include: 

  • Deep breathing 

  • Regular physical exercise 

  • Meditation and visualization 

  • Recognizing and avoiding anger triggers 

If you find these strategies challenging to implement alone, a therapist can help with that, too. And online therapy often makes seeking help more convenient, giving you options to a broader range of professionals without worrying about drive time. And since you can have sessions from the comfort of your home, you might feel more comfortable talking about your anger. 

The licensed online therapists and counselors at BetterHelp can offer guidance, emotional support, and understanding as you learn to manage your anger symptoms effectively. In addition, your therapist can help you identify possible triggers for your anger and find ways to respond to them. 

The counselor reviews below show how others have been able to find the help they need from BetterHelp therapists.

Counselor Reviews

“Kerline is so warm and kind, and a wonderful listener! She created a safe and open space where I could talk freely and without fear of judgement. Her weekly calls and exercises have given me the tools I need to cope with stress, anxiety, relationship issues and anger. The entire CBT process was very healing and I'm so grateful she led me through it. Her insights, knowledge and caring nature were so valuable, and I'd recommend her to anyone.”

“Working with Contrina is so helpful and she has been so understanding. I’m so glad I turned to her to help me with a problem that has been years in the making. She offers me the outside perspective I need to break out of a cycle of hurt and anger that is affecting me deeply. She is wise, authentic, relatable and unfailingly kind. She has challenged me and pushed my thinking. I’m grateful to work with her in such a unique and convenient way.”


Consider keeping a few quotes that stood out to you on your phone or in your journal to refer to later if you think it might be helpful. And if you'd like help healing from your anger and letting it go, speaking with a therapist may help. 

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