10 Anger Management Tips To Help You Control Your Anger

By Danni Peck |Updated April 2, 2022
CheckedMedically Reviewed By Whitney White, MS. CMHC, NCC., LPC

Anger is an issue that many people deal with daily. This anger starts to take over their lives, making them feel miserable throughout the day. They may be ready to blow up at any moment or have trouble getting through the day without feeling ready to leap into conflict. If you are dealing with anger issues, it is time to get it under control as quickly as possible. Here are some of the best anger management tips that you can use to finally get anger under control.

Talk out the anger

Do You Have Anger Issues? You Can Manage Your Anger With Guidance

Any time that you start to feel the anger come back, you may want to find someone who will talk about the anger with you. Find someone who is willing to listen to you and try to understand what is going on in your mind. When an individual starts to become angry, they can become incapable of seeing the other side of the problem. Talking with someone else is a good way to help yourself find new ways of viewing a situation.

When you are experiencing anger, talking to someone else can make it easier. Finding someone who is easy to talk to and available when you need to talk are a must for this anger management tip.

Write out the anger

If talking to other people just doesn’t seem to work for you, it may be time to consider writing out your feelings to help the anger. When you are feeling particularly angry, you can grab a pen and some paper and start journaling out some of your feelings. Sometimes just being able to write out the feelings that you are dealing with will be enough to help you to feel better, especially if you are not able to find someone who will talk things out with you. This can also be helpful in the future because you can look back at your writing and figure out if there are some triggers that you need to monitor.

Leave the situation

Sometimes there is a specific situation is the reason that you are feeling upset. If this is the case, it may be time to remove yourself from the environment that is frustrating you. If it is work, you may not be able to leave completely, but taking a vacation can work as well. Any time that you can get away from this environment and reflect on your actions can be a helpful way to manage your levels of stress.


There have been plenty of studies that show how exercise is able to have a positive impact on your mood. Exercise will help you to decrease any negatives feelings that are going on in your life, and it only takes about five to ten minutes to see the results. Any time that you are feeling upset, do a quick run around the block, or start up a new workout routine to make sure that you can manage the anger ahead of time.


Sometimes the reason that you are feeling angry is because you are not taking time to relax. You are too busy running around and trying to get so much done during the day that it is hard to feel calm and relaxed at all. Angry feelings and some of the emotions that come with them can be helped when you use relaxation techniques. There are many of them that work well, you just need to find the one that works the best for you. For example, something as simple as deep breathing for a few minutes each day or using imagery to imagine a calm beach or another relaxing place can really help.


One treatment that has been successful for helping people to deal with some of their negative emotions includes acupressure. This technique is often used to control anger and it is going to be achieved by tapping or rubbing the body at certain locations. If you decide to use acupressure to help you out, you need to make sure that you go with a professional who knows what they are doing rather than trying to go with a friend or doing it yourself.

Attend a few classes

There are many classes you can attend that will help you to get the anger management relief that you are looking for, rather than having to deal with it alone. You should look in your local area to find these classes or ask around. They can include some individual classes with your own therapist to help you to figure out the root cause to some of your anger issues. In some cases, you may attend a seminar where you will learn more about anger management techniques that have worked in the past. Some people find that attending a class with others who are dealing with anger management as well can be the best way for them to deal with the problem as well.

Lower your stress levels

Stress is one of the leading causes of anger in most people. In the modern world, it is no wonder that we always feel so stressed out. In between taking care of kids, going to work, worrying about money, and all the other things that go on in our lives, it is easy to feel overwhelmed and stressed out. When we feel stressed out, it is also easy to start to see anger creep into our lives as well.

Learning some effective techniques that will help you to lower your stress levels so that you are able to lower your anger as well can be a big deal. There are a few different options that you can pick from including yoga, meditation, good exercise, cutting down on the amount of work that you are taking on at the office, and even taking a vacation on occasion. When you can reduce the amount of stress that you are dealing with, you will see a dramatic decrease in your levels of anger as well.


Meditation is one of the most efficient ways to take care of your anger issues. This allows you to take a few minutes to yourself to do some deep breathing, get away from the stresses of your life, and to just get a break for a bit. Sometimes all the struggles that are going on in the world around us can make us feel overwhelmed and the anger will start to take over. With meditation, you allow yourself to have about fifteen minutes or more each day to just relax a bit and not have to think about anything other than your breathing and perhaps a mantra of some kind.

There are a few different types of meditation that you can choose from. You can just work on deep breathing and nothing else or you can concentrate on doing a mantra or some nice relaxing music in the background. Each person is going to find their own method of using meditation to help them keep calm and not fall victim to their anger, but it does take some time and you may need to implement this into your life a few times a day to help you relax and get your anger under control.

Seek professional help.

Do You Have Anger Issues? You Can Manage Your Anger With Guidance

In some cases, the anger problem has reached new levels. It has started to take over your life and has made it difficult to get anything else done because the anger has taken over all your thoughts and emotions. If you have gone through and tried out some of the techniques above and you still aren’t seeing much improvement in the anger that you are dealing with, it may be time to go and seek professional help.

A professional will be able to help you find the root cause of your anger and will walk you through the steps that are needed to help you get control of your anger for good. Sometimes you need a little more help getting rid of the anger than the tricks above can do, and with professional help, you can finally get it under control. If you are interested in finding professional help for your anger issues, the licensed professionals at BetterHelp.com offers paid online counseling and therapy right from the comfort of your own home.

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