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

Medically reviewed by Laura Angers Maddox
Updated February 19, 2024by BetterHelp Editorial Team

Anger by itself can be a healthy emotion. However, when anger motivates maladaptive behaviors, it can be unhealthy. If you've noticed your anger getting out of control, there are a few ways you can manage and control it in healthy and productive ways. You're not alone, and anger challenges are treatable.

Getty/Inside Creative House
Gain healthy anger management strategies from a professional

Healthy strategies for coping with anger 

Suitable anger management strategies can be vital for keeping anger from harming your health and relationships. Studies have shown that severe anger is associated with various health risks. Below are a few strategies you can use to healthily cope when anger-motivated behaviors start to impair your daily life. 

Meditation 

Meditation offers a chance to get in touch with your thoughts and feelings. You might already know what makes you angry. For example, perhaps it's how a loved one behaves, an aspect of current events, traffic jams, money problems, or dissatisfaction with your life. However, getting angry without knowing the cause can also be possible. 

Whatever the case, meditation allows you to sit quietly and settle into your headspace, gathering your thoughts and observing them as they pass. You can concentrate on breathing, recite a mantra, or follow a guided meditation on releasing anger. Guided meditations can be helpful for those who are unfamiliar with meditation techniques. 

As you create a meditation practice, establish a new routine. Studies show that ten minutes of meditation daily can improve mental health and well-being. If you struggle with ten minutes, start with one to five minutes until you build up to more extended meditation practice.

Anger management groups

Anger management support groups can be an option if you struggle to control your anger-motivated behaviors. These groups may be hosted by an organization, non-profit, or clinic. You may also be able to find peer support groups led by others with anger challenges. An online search can help you find options in your area. 

The format for support groups is often informal. Once you meet at the location, you and other members may sit in a circle to talk about the parts of your life that may motivate your anger and ways to improve your behavior. There may be a group leader to mediate the conversation and suggest coping mechanisms you can try in stressful situations.

Some individuals may appreciate this option because it allows a sense of not being alone. Experiencing frequent anger when everyone else seems to have control over theirs can be challenging. Hearing that others are experiencing the same challenges may cause you to believe you are less isolated in your anger.

Getty

Physical activity 

Another way to manage and reduce anger is to participate in healthy physical activity. Exercise has been proven to have many benefits and can reduce stress and improve mental health and well-being. 

There are various ways to exercise, so you can experiment to find an activity you enjoy and that is effective for you. For instance, you can try running, biking, hiking, swimming, or walking. If you prefer to take an exercise class, try a dance, spin, boxing, Tae Kwon Do, Karate, or Judo class. 

You can also consider trying yoga classes. There are many kinds of yoga, and it can be a valuable way to get a physical workout while you improve your mental health. Some find that yoga helps them perceive themselves and their life more calmly and positively.

Getty
Gain healthy anger management strategies from a professional

Therapy

Another way of coping with anger is talking to a therapist. In therapy, you can work with a trained professional to explore inciting events that cause you to feel anger and the thoughts that may lead to anger-motivated behavior. Your therapist can also help you learn and incorporate effective anger reduction and management techniques. 

Get support with online therapy

Some people experiencing challenges controlling their anger may be self-conscious about seeking help, given the negative connotations often associated with anger. In this case, they may be more comfortable seeking therapy virtually than traveling to an office for an in-person appointment. With online therapy through a platform like BetterHelp, you can meet with a therapist from anywhere you have internet—including your home. 

Research has found online therapy a practical option for addressing anger. For instance, one study concluded that four weeks of therapy delivered over the internet could be effective for those living with anger challenges and aggression. 

Takeaway

Life can be challenging. If your routine is seemingly swallowed up by anger, there are strategies you can try incorporating to 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 a therapist. You're not alone, and various resources are available to you.

Learn to separate anger from behavior

The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
Get the support you need from one of our therapistsGet Started