Managing Anger With Healthy Habits

Updated May 19, 2020
Medically Reviewed By: Dawn Brown

When it comes to anger, there are several things that you can and should be doing to counter it. Sure, some anger is healthy enough, and you can get through life without a problem. But there are situations where you're going to need to know how to deal with your anger. Whether you're learning how to stop yourself from feeling angry before it happens, how to stop your anger from getting out of hand or how to calm yourself down once you're already angry, many different habits could engage in to help you along the way.

I Want To Manage My Anger Better, How Do I Do That?


What Are Healthy Habits?

So, just what are healthy habits? These are things that are good for your mind, your body, or some combination of the two. They are things that are going to be good for you overall, and that is going to help you to feel better, even when you're experiencing anger. We'll talk about things like not letting anger fester, getting some exercise, and even laughing to help get your mind and your body right. After all, too much anger can be extremely dangerous for your health, and it can cause health problems if you're not careful.

The Danger Of Anger On Your Health

Even without thinking about the way that anger could impact other people in your life, it could have some serious negative effects on you. For one thing, anger can make you stressed, and stress causes a whole lot of health problems. Things like heart attacks, anxiety attacks, and strokes as well as ulcers, migraines, and other disorders can all be increased by anger. When you have any of these, you increase your risk for permanent damage or problems in your physical health that can continue to manifest long after that particular anger is gone.

Stress and anger can also cause mental health problems. Because you let those emotions continue to fester and build in your mind, it can cause you to keep bringing up those situations. Even when you don't voice your feelings, you start to remember all of the different times that you felt this way, and those continue to build and build. This is where you might find yourself blowing up at someone over what could be a small issue. You could also increase your anxiety and stress simply because you're already feeling so much at the same time.

When it comes to anger and other people, the biggest danger is that you'll act out against that other person. Whether you strike out at them physically or verbally, it can have similar effects. Verbal abuse and physical abuse have been known to result in extreme emotions and feelings in the person who receives them, but they can also do similar things to the person who inflicts them. You may find yourself losing relationships or hurting the people around you because you're unable to let go of the anger that you're experiencing.

Types Of Healthy Habits

When it comes down to it, you don't want to let anger affect you too strongly. You want to find healthy ways to deal with your anger and to improve your health while you do it. You want to know how to make anger less important in your life, and you want to make sure that you know what it takes to resolve the issue once and for all. Anger doesn't have to be a negative influence in your life, and it doesn't have to continue to hurt you in any way. If you're conscientious about your anger and you learn how to implement these strategies, you'll be off to a better start.

  1. Get it Out - The first thing you should do is get your feelings out. If you let those feelings of anger sit there and continue to pile up, you're not going to make yourself feel better. Instead, you're going to make yourself feel worse for even longer, and you're more likely to blow up over a future perceived insult or problem. You could also cause yourself the stress and potential health problems because you're holding onto those thoughts and feelings for so long. Instead, just try to vent either to yourself or to someone that you trust.


  1. Breathe Deeply - Meditation or deep breathing is another healthy way that you can manage your anger. By breathing deeply, you can decrease the tension in your body and slow rapid, shallow breathing. You'll help to relax the muscles, calm the heart rate, and decrease anxiety. All of that is going to help you feel like you're capable of responding without anger and instead with rational thought and judgment.
  2. Take Time to Understand - You don't want just to get rid of your anger as soon as possible every time you feel angry. Rather, you want to take the time to understand why you feel that way and rationalize your emotions. It's perfectly normal for you to feel angry in some situations, and the important thing is to find out if you're experiencing one of those types of situations where the anger is appropriate. Find out what made you angry and why you reacted the way that you did. By exploring the situation, you'll learn more about how to avoid similar situations in the future or how to deal with similar situations in the future without getting as angry.
  3. Walk Away - When you walk away from an anger-inducing situation, you're going to give yourself some breathing room. Separating yourself from the situation that causes your anger is going to make it easier for you to try and diffuse the situation. If you continue going toe-to-toe with someone, it's going to be difficult to talk about the situation down as tempers can escalate further. If you can walk away for a few minutes and get some time to breathe before you return to the person or situation that has made you angry you're less likely to react abruptly or to act out in anger. You're more likely to respond calmly and constructively.

I Want To Manage My Anger Better, How Do I Do That?


  1. Laugh it Off - If you can laugh, you can diffuse just about any situation. It's important that if you're fighting or arguing with someone they understand that you're not laughing at them since that can increase the tension and hostility. Instead, try to make a joke or tell a funny story. Even if you're not feeling like laughing when you start, you'll end up laughing. And laughter can help diffuse the tension that you're experiencing. It's going to help you get rid of the anger and approach the situation differently.


  1. Get Some Exercise - Exercise is a great way to relieve your stress and to help relieve some of the problems associated with anger. Physical activity can help by releasing naturally-occurring "happy chemicals" in your brain like serotonin, norepinephrine, and dopamine and can also burn off some of the excess energy that could otherwise be directed in an unhealthy way. After all, when you get that angry your body releases fight or flight hormones, and that means a whole lot of excess energy that just keeps floating around in your body unless you find a way to get rid of it. Exercise is a great way to do just that.
  2. Get a Professional to Help - Professional help can be extremely important in many situations, and anger is yet another one. BetterHelp is one place that you can speak with a mental health professional and find different ways to deal with your anger. Learning what makes you angry and how you can react in more positive ways is going to help you learn how to get past these types of situations. You'll be able to better prepare for the next time that you might get angry and you'll also be able to express yourself in more healthy and thoughtful ways.

There are several different healthy habits that you could engage in that can work to reduce the emotions that you feel. By learning how to meditate or exercise, you're going to have an easier time of expressing yourself positively and diffusing negative situations. Even when you feel angrier or when you're in an extreme situation you'll have habits that are good for your body and your mind that you can use to help get rid of those feelings or at least mitigate them to where you can manage them.

Contact BetterHelp to set up an appointment to talk with a professional and find out some of the other methods that you could be used to help diffuse your anger and get you feeling great. You want to know how to be there for your family and friends in a positive way, and that's going to require you to work out new ways to deal with your anger. Whether you're currently feeling anger frequently or not, whether it's extreme or not, you want to know how to improve your life. There's a great deal that you can do with the right help.

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