How To Control Anger: 25 Useful Tips To Control Anger

Dr. Archana Shukla

Medically reviewed by

Dr. Archana Shukla


8 min read


Anger is harmful when it becomes uncontrollable. It can harm both your physical and mental state. This is why learning how to control anger is important to manage a healthy lifestyle.

Key Takeaways

  • Avoid circumstances, places, or things that make you angry
  • If you have anger issues, consider playing calming music to help you relax
  • Meditation can help you get rid of tension and anxiety, which are the precursors to rage
Do you want to learn how to control anger and keep yourself calm? This blog will suggest you the top solutions. Everyone becomes enraged. Even the calmest and most composed person can become angry at times. "Be composed, stay composed, or keep your cool," others find it simple to tell you that this is how you should respond when you're angry or frustrated. However, doing these are difficult, especially when you have anger issues and don't know how to control your anger. Know 25 tips on how to control anger.Uncontrolled anger can harm your relationships and your health. For the sake of yourself and the others around you, it's crucial to know how to reduce anger and relax. Never feeling angry is not the goal of anger management. Instead, it is learning how to detect, manage, and express your anger in a healthy and useful way. Read on to learn how to control anger immediately and manage it rightly. These are 25 practical tips to control anger:Additional Read: Anger Management

1. Avoid what makes you angry

How to control anger? As soon as you realize you're enraged, stop what you're doing and take a break. Go away from what is enraging you, as it will be much simpler to calm down if you can avoid anything that irritates you.

2. Count slowly till ten

Concentrate on counting to help your logical mind catch up with your emotional state. This is an effective way through which you can learn how to control anger. By the time you reach ten, if you still feel out of control, start counting again.

3. Walk around

How to control anger? You can control your anger by going for a walk. It calms you down as well as relax all of your muscles. Also, it provides you time to think and resolve your differences.

4. Take a timeout

Take quick breaks when your day becomes difficult. Your stress levels will drop as a result, and you'll feel more at ease. To spend some time away from the stressful conditions of your daily routine, you can also read a book, eat a small snack, or do anything you enjoy.

5. Play some music

You can overcome your emotions by letting the music take you. It has been demonstrated that music therapy helps people develop healthy coping strategies that result in acceptance of anger rather than aggressive or violent behavior. [1]

6. Do a quick workout

Anger provides a burst of energy, so learning how to control anger is important. Your muscles may tense up, which may cause outbursts. Physical activity and exercise are two of the finest methods for controlling anger. Anger-inducing stress can be lessened by physical activity. Exercise can help you relieve stress, whether you work out in the gym or take a quick walk. Frequent exercise also aids in decompression.

7. Practice relaxation techniques

When your temper flares up, use relaxation techniques. With effective relaxation techniques like deep breathing or telling yourself to "take it easy" or "cool down," you can actually quiet yourself down in stressful circumstances.

Additional Read: Effective Relaxation TechniquesHow to Control Anger Infographics

8. Rest well

Lack of sleep might make you feel agitated and snappish, and it can amplify bad thoughts. Not only may getting less sleep result in black circles under your eyes, but it also might be the cause of your problems with rage. Negative feelings like anxiety, depression, and tension increase when sleep is scarce. Make sure you give your body and mind enough rest. Aim for 7-9 hours of restful sleep each night. That will increase your productivity while also decreasing your anger.

9. Think before you speak

It's easy to say something you'll later regret when you're feeling stressed. And that's why you need to learn how to control anger. Most people have, at some point in their lives, experienced this common condition. Be careful to speak only after considering.

10. Express your concerns once you're at ease

As soon as you have a clear mind, express your dissatisfaction in an assertive yet non-aggressive manner. Clearly express your demands and concerns without inflicting harm or attempting to take control over others.

11. Determine the exact cause

Rather than letting your anger develop, attempt to identify the problem's fundamental cause and solve it so you won't have to deal with it again.

12. Identify potential solutions

If you are thinking about how to control anger, you must start working on fixing the problem rather than dwelling on what enraged you. Be as realistic as you can about what you can and cannot improve. Remind yourself that being angry won't help anything and can even make things worse.

13. Speak with a trustworthy person

Talking to a friend or loved one in person is the most effective way to reduce stress. Expressing your worries to a trusted friend or confidant can sometimes be soothing. Clearly state what you expect from the other person. If you need them to provide a solution or you just want them to be a good listener without responding. However, remember that simply venting your anger at someone will only make you more irritable and worsen your anger issue.

14. Everyday meditation

How to reduce anger? You can maintain your calmness by meditating. Just 20 minutes a day of meditation can greatly impact your anger issues. Even when you become enraged, you will discover that you are able to recover more quickly. 

15. Pay attention to your diet

According to emerging research, food consumption has been linked to mental and emotional health. [2] Depending on what you consume, you may experience varying degrees of anger. Eating healthy and fresh food on time is one of the consistent ways to lessen anger and its intensity over time. Dopamine-rich foods like green vegetables can make you feel calmer and more content.

16. To relieve tension, use humor

If you are curious about how to control anger, laughter can assist in reducing tension. You can use comedy to help you deal with your anger and perhaps any irrational expectations you may have about how things should turn out. But refrain from using sarcasm; it can irritate others and worsen the situation.

17. Get Distracted by a New Activity

Change the focus of your attention to something completely different in order to relax. Distracting yourself from anything is the best approach or switching mental gears. [3] Engage in an activity that requires concentration and will distract you from anger as well as negative ideas. 

18. Find an Escape

A mental escape can be the perfect answer if you want to know how to control anger. Lose your eyes in a quiet room, and visualize yourself in a peaceful scene. Keep thinking about it until you feel totally absorbed in it, then stay there for a few minutes or until you feel at peace.

 Control Anger

19. Embrace thankfulness 

When everything feels wrong, take a moment to concentrate on what is right. You can control your anger and change the situation by appreciating all the good things in your life. You'll As a result, you'll experience a greater sense of composure and emotional control.

20. Look for a source of motivation

How to control anger? Make something tangible to vent your rage. Change the focus of your attention to something completely different in order to relax. When you're feeling down, consider painting, gardening, or writing poetry. Emotions can be a fantastic source of inspiration for those who are creative. Utilize yours to decompress by engaging in creative endeavors.

21. Show compassion

Consider a situation from the other person's point of view. It could be helpful to calm down and consider how to express the worry in a thoughtful way if you can see things from the other person's perspective. You might develop a new perspective and feel less enraged when you recount the events or relieve them from their point of view.

22. Practice your response

By practicing what you're going to say or how you're going to address the issue in the future, you can avoid an outburst. This is one of the most useful tips that states how to control anger effectively. By responding to reality as you have practiced, you can gain mastery over your emotions. You have time during this rehearsal period to role-play many potential solutions.

23. Keep no grudge

Hanging onto unfavorable emotions will only be harmful to your own health. Learn to forgive people. Forgiveness is a very effective strategy. You run the risk of being consumed by your own sense of unfairness if you let your rage and other negative emotions overpower positive ones. 

24. Make room for imperfections

Remember this when things don't go according to your plan - there is no such thing as a flawless plan. Instead, accept the flawed circumstances as they are.

25. Know when to seek assistance

It can be difficult to learn how to control anger at times. See a professional if you need assistance with your anger if it appears out of control, makes you do things you regret, or affects those close to you.

No matter how hard you try to contain your anger, it will eventually come out. The real objective of anger management isn't to repress angry feelings but to comprehend the meaning of the emotion by knowing how to control anger rightly. Consult a doctor by making an online appointment on Bajaj Finserv Health to know how to stay strong emotionally.

Published on 31 Mar 2023Last updated on 28 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Archana Shukla

Medically reviewed by

Dr. Archana Shukla

, MBBS 1 , MD - Psychiatry 3


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