Anger is a normal feeling and can be a positive emotion when it helps you work through issues or problems, whether that’s at work or at home.
However, anger can become problematic if it leads to aggression, outbursts, or even physical altercations.
Anger control is important for helping you avoid saying or doing something you may regret. Before anger escalates, you can use specific strategies for controlling anger.
Here are 25 ways you can control your anger:
1. Count down
Count down (or up) to 10. If you’re really mad, start at 100. In the time it takes you to count, your heart rate will slow, and your anger will likely subside.
2. Take a breather
Your breathing becomes shallower and speeds up as you grow angry. Reverse that trend (and your anger) by taking slow, deep breaths from your nose and exhaling out of your mouth for several moments.
3. Go walk around
Exercise can help calm your nerves and reduce anger. Go for a walk, ride your bike, or hit a few golf balls. Anything that gets your limbs pumping is good for your mind and body.
4. Relax your muscles
Progressive muscle relaxation calls on you to tense and slowly relax various muscle groups in your body, one at a time. As you tense and release, take slow, deliberate breaths.
5. Repeat a mantra
Find a word or phrase that helps you calm down and refocus. Repeat that word again and again to yourself when you’re upset. “Relax,” “Take it easy, and “You’ll be OK” are all good examples.
