If You Struggle To Control Your Temper, Try These Anger Management Exercises & Tips

Updated October 2, 2022by BetterHelp Editorial Team

Anger is an emotion that has a lot of negative connotations associated with it, and that's understandable. It can be harmful if it is directed at the wrong target, and when some people struggle to control theirs, then it can hurt their lives. At the same time, anger is a natural emotion, just like joy, sorrow, pride, and the dozens of others that make up the tapestry of the human experience.

Anger Is Controllable With The Right Techniques

How To Deal With Anger

Everyone gets angry sometimes, and if they claim otherwise, then they're dishonest. What sets some people apart from the others, though, is that while certain individuals might let their anger dictate their actions, those who are more in control of themselves have come up with ways for managing such emotions that are healthy and productive.

Having a suitable anger management strategy, or more than one, is vital if you're to prevent health problems and maintain healthy relationships with your family and friends. Studies have shown that people who can't manage their anger, rage, frustration, and other negative feelings are highly likely to suffer from a myriad of potentially fatal maladies.

Strategies For Dealing With Anger

There are many different things that you can do if you feel like anger is a problem in your life. There are anger management groups, hotlines that you can call, and then there's meditation and other physical activities that aren't harmful to others or yourself. Let's examine some of those right now and determine whether any of them are right for you if you feel that anger is harming your life.

Meditation For Anger

Meditation is a fantastic way for you to get in touch with yourself and your inner feelings. You might know what it is in your life that makes you angry. Maybe it's the way that a loved one behaves, or it could be politics. Perhaps it's traffic jams that make you furious, problems with money, or a sense of dissatisfaction with your life or the world, in general, that's harder to put into words.

Whatever the case, when you take some time to sit in a quiet room and settle into your headspace, it can be tremendously beneficial for you. You can concentrate on your breathing and think about the things that frustrate you, or you do not have to think about anything at all. If you've never meditated before, then there are guided apps these days that can instruct you on how to do it.

You Need Some Alone Time

When you meditate, it's helpful if you tell your family beforehand that you're taking some time for yourself and you're not to be disturbed. If you have a partner or spouse, then you can instruct them to keep the kids and the pets away from you for a time. Make sure that you communicate to them how important this is for you. If you're in a loving, caring relationship, then your partner should be able to understand why something like this matters to you, and they should be glad to help.

You'll probably want to establish a new routine for your meditation. You may wish to do it several times a week, or even every day. Meditation as a way of managing anger is something that many people in all walks of life have learned how to do, and it's one of the simplest things that you can try if you feel that it's time to make a change.

Anger Management Groups

Anger management groups are another option if you're struggling to control your negative feelings. Organizations sometimes host these groups, and other times they're not affiliated with any particular ideology or entity. If you feel like this might be a suitable option for you then you can search online to see what groups exist in your area.

The format for most of these groups is relatively informal. You meet somewhere, sit around in a circle, and then you talk about the parts of your life that bother you and which make you angry. Often there is a group leader who mediates things and offers suggestions as to coping mechanisms you can try when you're in stressful situations.

Anger Management: It Can Be Helpful To Hear From Other People

One of the things that are so nice about this option is that it's proof-positive that you are not alone in feeling how you do. Being angry when everyone else around you seem to be in complete control of their emotions can be the most frustrating thing of all. To hear that others are experiencing similar things can make you feel immeasurably better. It's also helpful to get things off your chest and have some people commiserate with what you're going through.

Like Alcoholics Anonymous, Narcotics Anonymous, and others, these groups meet often, and you don't have to reveal your full name or too much about your life if you don't wish to do so. You can unburden yourself without the fear that something you say will get back to a person that you care about from whom you'd wish to keep some of your thoughts and feelings private.

Anger Management Hotlines

Much like suicide prevention hotlines, anger management hotlines exist so that in moments of crisis you can talk to a fellow human being who won't be judgmental. If you've yet to come up with an effective anger management strategy, hotlines are staffed by people who will have all kinds of helpful suggestions for you. Even if you don't want to hear their ideas and all you want is to tell somebody about how mad you are, they'll have no problem listening.

One of the things that's the worst about anger management is when you feel like you're alone in the world and no one understands you. When you call one of these hotlines, it can be a real lifesaver if you're considering doing something rash - simply having someone to talk to who is clearheaded, reasonable, and who is sympathetic to your plight can make a real difference for you.

Physical Activities For Anger Management

Another thing that you can do to banish some of the angry feelings from your life is to take part in a healthy physical activity. You can do it on your own if you'd like. That might involve setting up a heavy bag in your basement or wherever else there's room for it, putting on some boxing gloves, and working it over for an hour while you burn off some steam. If you live in a rural setting, then you can chop some firewood, or even smash some rocks with a sledgehammer. You can get creative in this area. Anything you can think of that doesn't harm yourself, or someone else is fine.

Boxing, Martial Arts, Or Yoga

You can also work off your anger by joining a boxing gym where you can take some formal classes, or many martial arts are also helpful in this regard. You might explore Tae Kwon Do, Karate, Judo, or whatever else appeals to you that's available in your area.

If those seem too violent or you don't feel up to it physically, then you can take yoga classes. There are many different kinds of yoga, and it's an excellent way for you to get an intense physical workout while you get your mind in a better place. Maintaining any negative mental attitude during a yoga class is nearly impossible. The infusion of positivity can be little less than miraculous if you find the right style, teacher, and classmates. By the time you're done the things that were bothering you won't seem anywhere near as bad, and you'll be ready to face your life again with fresh eyes and a rejuvenated spirit.

Anger Is Controllable With The Right Techniques


Another way of dealing with anger that is worth mentioning is through therapy sessions. In many cases, you can pay for such sessions through your medical insurance, or you'll only have to come up with a small copay.

Therapy can be one of the better things for anger because while you can certainly talk about your triggers and the frustrations of your daily life, in time you can also get to some of the core issues that have led to your being the way that you are. No two people have identical backgrounds or mindsets, but we all have to learn how to make our way in the world where we're not bitter and enraged all the time. Through gentle probing, a licensed therapist can get at the root of whatever it is that's bothering you. The process might take weeks, months, or even years. It's going to be helpful for you, though, if you give it a chance and truly dedicate yourself to the process.

You Must Discover What Anger Management Exercises Work For You

Because everyone is different, it's not likely that the same exercises or strategies are going to work for each person with anger issues. You might want to embrace the quiet, calming influence of yoga or meditation, or you might be the sort of person who feels better when they bludgeon the heavy bag down in your basement. You might want to talk to some people in person who are experiencing the same things that you are, or you might prefer the anonymity of reaching out to someone over the phone.

Whatever you choose, though, the most important thing is that if you feel you're reaching a critical point in your life where you're not coping with your anger healthily, you need to take action. When you can't healthily deal with your emotions, then you become like a pot on the stove that's about to boil over. Your feelings may be valid, but that doesn't mean that there aren't consequences for your actions.

If you feel like you're at a loss regarding what to do about your anger, you can reach out to https://www.betterhelp.com/online-therapy/. A licensed, caring healthcare professional might mean all the difference in your life, but you're never going to know until you try. Life can be tough sometimes, and if you feel that yours is being swallowed up by anger, the time has come to be proactive. There's nothing to lose, but there's likely a great deal for you to gain.

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