Anger Management: 7 Things to Do If You Feel Angry

Feeling angry is a normal human emotion. However, you may need to practice anger management if you feel angry frequently. It may be time to take action, especially if your anger is causing problems in your personal or professional life. Fortunately, there are many things you can do to help manage your anger and prevent it from getting out of control.

One of the most effective ways to manage anger is to practice relaxation techniques. Deep breathing, progressive muscle relaxation, and visualization are all techniques that can help you calm down when you feel angry. Additionally, physical exercise can be a great way to release pent-up energy and reduce anger and frustration.

Another critical aspect of managing anger is learning to communicate effectively. Often, anger arises when we feel like our needs are not being met or when we feel like we are not being heard. Expressing your needs and feelings calmly and assertively can help you feel more in control of your emotions and prevent conflicts from escalating.

Anger Management

Understanding Anger

Understanding why you think this way can be challenging when you feel angry. Anger is a natural emotion that everyone experiences, but it is essential to understand what triggers your anger and how to recognize the symptoms.

Identifying Triggers

Identifying your anger triggers is the first step in understanding your anger. Triggers can be anything that causes you to feel angry, such as a specific situation, person, or event. Some common anger triggers include:

  • Feeling disrespected or ignored
  • Being treated unfairly
  • Feeling threatened or attacked
  • Frustration with a problem or person
  • Feeling powerless or helpless

By identifying your triggers, you can understand why you are feeling angry and take steps to manage your emotions.

Recognizing Symptoms

Anger can manifest in many different ways, and it is essential to recognize the symptoms so that you can take steps to manage your emotions. Some common symptoms of anger include:

  • Physical symptoms such as increased heart rate, sweating, and muscle tension
  • Emotional symptoms such as irritability, frustration, and anxiety
  • Behavioral symptoms such as yelling, throwing objects, or becoming aggressive

By recognizing the symptoms of anger, you can take steps to manage your emotions before they escalate into something more serious.

Healthy Ways to Express Anger

When you’re angry, finding healthy ways to express and release those emotions is essential. Here are some ways to do just that:

Physical Activities

Physical activities are a great way to release pent-up anger. Here are some ideas:

  • Exercise: Engaging in physical activity can help you release endorphins, which can help you feel better and reduce stress. Try running, hitting the gym, or taking a yoga class to help remove some of that anger.
  • Dance: Dancing can be a great way to express your emotions, especially when they are so powerful that you can physically feel them in your body. You can dance to angry, happy pump-ups or no music – get that excess energy out.
  • Punching Bag: Hitting a punching bag can powerfully release anger in a safe and controlled environment. It’s important to remember to use proper techniques to avoid injury.

Creative Outlets

Creative outlets can help you channel your anger into something productive. Here are some ideas:

  • Writing: Writing can be a great way to express emotions and work through anger. You can write in a journal, write a letter to the person who made you angry (but don’t send it), or write a story or poem.
  • Art: Creating art can be a great way to express yourself and channel your emotions. You can paint, draw, sculpt, or even create a collage.
  • Music: Playing an instrument or singing can be a great way to release anger. You can write your music or play along to your favorite songs.

Techniques for Calming Down

When you feel angry, it can be challenging to calm down. Fortunately, there are techniques you can use to manage your anger and regain control of your emotions. This section will explore two methods to help you calm down: breathing exercises and meditation.

Breathing Exercises

Breathing exercises are a simple yet effective way to calm down when angry. When you are angry, your breathing becomes shallow and rapid, making you more agitated. By taking slow, deep breaths, you can slow down your heart rate and reduce your feelings of anger.

To perform a breathing exercise:

  1. Find a quiet place to sit or stand.
  2. Close your eyes and take a deep breath through your nose, filling your lungs with air.
  3. Hold your breath for a few seconds, then exhale slowly through your mouth.
  4. Repeat this process several times until you feel more relaxed.

Another breathing exercise you can try is called 4-7-8 breathing. To do this exercise, inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. Repeat this process several times until you feel calmer.


Meditation is another technique that can help you calm down when angry. Meditation involves focusing on your breath or a specific object, such as a candle flame or a mantra. By focusing your mind, you can quiet your thoughts and reduce your feelings of anger.

To meditate:

  1. Find a quiet place to sit or lie down.
  2. Close your eyes and take a few deep breaths to relax your body.
  3. Focus your attention on your breath, counting each inhale and exhale. If your mind wanders, gently bring your attention back to your breath.
  4. Continue to meditate for several minutes until you feel more calm and centered.

Seeking Professional Help

If your anger is causing problems in your relationships, work, or other areas, seeking professional help can be beneficial. A mental health professional can help you identify the root causes of your anger and develop strategies to manage it effectively.

When to Seek Help

It can be challenging to know when to seek help for anger issues. However, if your anger is causing significant distress or interfering with your daily life, it may be time to seek professional help. Some signs that it may be time to seek help include:

  • Feeling like your anger is out of control
  • Experiencing frequent or intense anger
  • Engaging in behaviors that are harmful to yourself or others, such as physical violence or verbal abuse
  • Feeling like your anger is impacting your relationships, work, or other vital areas of your life

Anger Management Strategies

If you’re struggling with managing your anger, there are a variety of strategies you can try to help you calm down and regain control of your emotions. Cognitive Behavioral Therapy (CBT) and attending Anger Management Classes are two effective strategies.

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy is a type of therapy that helps individuals identify and change negative thought patterns and behaviors. In anger management, CBT can help you identify the triggers that lead to your anger and teach you how to respond to those triggers more positively and productively.

During CBT sessions, you may work with a therapist to identify your negative thought patterns and learn how to reframe them in a more positive light. You may also learn relaxation techniques, such as deep breathing or meditation, to help you manage your anger in the moment.

Anger Management Classes

Anger management classes can be a helpful way to learn new coping strategies and connect with others who are also struggling with anger management. These classes may be offered in a group or one-on-one with a therapist.

In anger management classes, you may learn various techniques for managing your anger, such as counting to ten before reacting or taking a break to cool down before responding to a trigger. You may also learn how to communicate more effectively and assertively, which can help reduce feelings of frustration and anger.

Lifestyle Changes

If you’re feeling angry often, it may be time to make some lifestyle changes. By improving your diet, sleep, and exercise habits, you can help regulate your emotions and reduce feelings of anger.


Your diet plays a significant role in your mood and overall health. A balanced diet with plenty of fruits, vegetables, and whole grains can help regulate your blood sugar and prevent mood swings. Additionally, consuming foods rich in omega-3 fatty acids, such as fatty fish, can help reduce inflammation and improve brain function, leading to better emotional regulation.

On the other hand, consuming high amounts of sugar, processed foods, and caffeine can contribute to irritability and anger. Staying hydrated by drinking plenty of water throughout the day is also essential.


Getting enough sleep is crucial for regulating your emotions. Lack of sleep can lead to increased irritability, mood swings, and difficulty concentrating. Aim to get at least seven to eight hours of sleep each night to help regulate your emotions. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can also help improve the quality of your sleep.


Regular exercise can help reduce feelings of anger by releasing endorphins, which are natural mood boosters. Exercise also helps reduce stress and tension in the body, which can contribute to feelings of anger. Aim to get at least 30 minutes of moderate activity, such as brisk walking, jogging, or cycling, most days of the week. Consider incorporating relaxation exercises, such as yoga or meditation, to help reduce stress and improve emotional regulation.

By making these lifestyle changes, you can help regulate your emotions and reduce feelings of anger. Remember to be patient and give yourself time to adjust to these changes. With consistent effort, you can improve your emotional well-being and lead a happier, healthier life.

Support Systems

When you feel angry, having a support system to turn to can be helpful. Support systems provide a safe space to express your feelings and offer guidance on managing your anger healthily. Here are two types of support systems you can consider:

Friends and Family

Friends and family can be a great source of support when angry. They know you well and can offer a listening ear and helpful advice. It’s essential to choose people who are supportive and non-judgmental. You can also set boundaries with them, such as letting them know when you need space or are not ready to discuss something.

Here are some tips for building a solid support system with friends and family:

  • Be honest and open about your feelings
  • Listen to their perspective without judgment
  • Set boundaries and communicate your needs clearly
  • Show appreciation for their support

Support Groups

Support groups can also be a helpful resource when dealing with anger. They provide a community of people going through similar experiences and can offer advice and encouragement. Support groups can be found in person or online and can be facilitated by mental health professionals or peers.

Here are some benefits of joining a support group:

  • You can learn from others who have similar experiences
  • You can receive emotional support and validation
  • You can practice healthy communication and coping skills
  • You can build a sense of community and belonging

When looking for a support group, consider the group’s focus, size, and facilitator. Choosing a group that feels safe and comfortable for you is also essential.

Frequently Asked Questions

How can I healthily manage my anger?

Healthily managing anger can be challenging, but it is possible. One of the best ways to manage your anger is to take a step back and breathe deeply. This can help you calm down and think more clearly. You can also identify the source of your anger and address it directly. Another effective strategy is engaging in physical activity, such as walking or doing yoga. This can help you release pent-up energy and reduce feelings of anger.

What are some common triggers for anger?

Many things can trigger anger, including stress, frustration, and disappointment. You may also feel angry if your boundaries have been violated or perceived as threatening your safety or well-being. Identifying your triggers to learn to manage your anger more effectively is essential.

What are some physical symptoms of anger?

You may experience various physical symptoms, including increased heart rate, muscle tension, and sweating when angry. You may also feel hot or flushed and experience headaches or stomachaches. These physical symptoms can be uncomfortable, but they can also serve as warning signs that you must manage your anger before it gets out of control.

How can I communicate effectively when I’m feeling angry?

Communicating effectively when you’re angry can be challenging, but it’s essential to remain calm and respectful. One effective strategy is using “I” statements, which focus on your feelings rather than blaming others. For example, instead of saying, “You always make me angry,” you could say, “I feel frustrated when you don’t listen.” It’s also important to listen actively to the other person’s perspective and try to find a compromise.

What are some long-term strategies for managing anger?

In addition to short-term strategies like deep breathing and physical activity, you can use long-term plans to manage your anger. One effective method is to practice mindfulness meditation, which can help you stay present in the moment and reduce feelings of stress and anxiety. You can also identify patterns in your anger and work to address the underlying issues. Finally, seeking professional help from a therapist or counselor can be an effective way to learn healthy anger management strategies.

How can I seek professional help for my anger issues?

If you’re struggling to manage your anger, seeking professional help from a therapist or counselor may be helpful. You can start by talking to your primary care physician or requesting a referral from a friend or family member. Many online resources are also available, including directories of licensed therapists and counselors. Remember, seeking help is a sign of strength, and it can help you learn to manage your anger more effectively.

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