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

Updated March 6, 2023by BetterHelp Editorial Team

Anger has a lot of negative connotations associated with it, and when it is uncontrolled or leads to outbursts, it can have harmful consequences. Almost everyone gets angry sometimes, but while some individuals might let their anger dictate their actions, others are able to manage and control it in ways that are healthy and productive—keeping anger from wreaking havoc on their lives. If you are finding it difficult to control your temper, read on for a few tips to consider to help you get your anger under control.

Therapy Can Help You Control Your Anger

Strategies For Dealing With Anger

Having a suitable anger management strategy, or more than one, can be vital for keeping anger from harming your health and relationships. Studies have shown that anger is associated with a range of health risks.   

There are many different things that you can do if you feel like anger is a problem in your life. We’ll dive into some of these options below, and you can consider which might be right for you: 

  1. Meditation For Anger

Meditation can be a great way to get in touch with yourself and your inner feelings. You might already know what it is in your life that makes you angry. Maybe it's the way that a loved one behaves, an aspect of current events, traffic jams, problems with money, or a sense of dissatisfaction with your life or the world in general that's harder to put into words. Or, perhaps you feel a lot of anger but can’t pinpoint a clear cause. 

Whatever the case, when you take some time to sit quietly and settle into your headspace, you may find that it helps you to gather your thoughts and calm your mind. You can concentrate on your breathing or recite a mantra, or you can follow a guided meditation focused on releasing anger. If you've never meditated before, you can try using guided apps for instructions.

As you create a meditation practice, you may want to establish a new routine for your meditation. You may wish to do it several times a week, or even every day. You can meditate for as little as a minute or as long as you like. It can be a relatively simple strategy to try if you are feeling that it’s time to make a change. 

  1. Anger Management Groups

Anger management support groups are another option if you're having difficulty controlling 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 many of these groups is often relatively informal. You may meet somewhere, sit around in a circle, and then 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.

One of the things some people may appreciate about this option is that it offers proof that you are not alone in feeling how you do. Being angry when everyone else around you seems to be in complete control of their emotions can be very frustrating. To hear that others are experiencing similar things may make you feel less isolated in your anger, and it may also help you find hope for being able to find ways to move forward effectively. It can also be helpful to get things off your chest and have some people commiserate with what you're going through. 

    3. Physical Activity For Anger Management

Another thing that you can do to try to manage and reduce some of the anger from your life is to take part in a healthy physical activity to blow off some steam. Exercise has been shown to have many benefits, including reducing stress and boosting mood. 

There are many different ways to get exercise, and you can experiment to find something that you enjoy and that seems most effective for you. For instance, you can try running, biking, hiking, swimming, or even walking. If you prefer to take an exercise class, you could try a dance class, a spin class, a boxing class, or you might explore Tae Kwon Do, Karate, Judo, or whatever else appeals to you that's available in your area.

You can also consider trying yoga classes. There are many different kinds of yoga, and it can be an excellent way for you to get a physical workout while you get your mind in a better place. Many people find that yoga helps them to feel more calm, in control, and positive. 

Therapy Can Help You Control Your Anger

    4. Therapy

Another way of dealing with anger is through therapy. In therapy, you can work with a trained professional to dig into your triggers and the frustrations of your daily life, and you can also get into some of the core issues that may have led to your feelings and behavior. Your therapist can also help you learn and incorporate effective anger reduction and management techniques. 

Some people experiencing challenges controlling their anger may feel self-conscious about seeking help, given the negative connotations associated with anger. Given this, some individuals may feel more comfortable with seeking therapy virtually, rather than traveling to an office for an in-person appointment. With online therapy, you can meet with a therapist from wherever you have internet—including your own home. 

Research has found online therapy to be an effective option for addressing anger. For instance, one research study concluded that “four weeks of therapy delivered over the internet can help people with anger and aggression.”


Life can be tough sometimes, and if you feel that yours is being swallowed up by anger, there are strategies you can try incorporating to help you manage and control your anger. Different strategies may work better for different people, but some options include starting a healthy exercise routine, practicing meditation, or seeking help through therapy. If you prefer to talk with a therapist virtually, you can connect with a licensed therapist online. 

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