Mental Health

10 Tips To Manage Anger

Anger is a strong human emotion, it is healthy but can take a destructive turn once it gets out of control. Here are 10 tips on how to control anger.

By URLife Team
13 Jul 2023

Anger can stem from a variety of reasons, whether they are external or internal such as fuming when someone cuts you off in traffic, or your blood pressure shoots up when your child refuses to cooperate. It can arise from being directed towards a particular individual (such as a colleague or supervisor) or a specific event (like being stuck in a traffic jam or experiencing a cancelled flight). Alternatively, anger can be a result of internal factors such as excessive worry or ruminating over personal issues. Additionally, recollections of traumatic or infuriating incidents can also elicit feelings of anger.


Mindfulness 101:Bring calm into your day with these daily tips. Sign up here.


According to a 2022 study by the American Psychological Association, anger is an emotional condition that ranges in intensity from slight annoyance to extreme fury and rage. This unpredictable rage can disturb your professional work, hinder personal life and your mental health as well.


The instinctive and innate response to anger is typically characterised by an aggressive reaction. Anger serves as a natural and adaptive response to threats and enables us to engage in self-defence and combat when faced with an attack. Thus, a certain degree of anger is essential for our survival.


Anger can also be suppressed and subsequently converted or redirected. This occurs when one holds back their anger, ceases to dwell on it, and focuses on positive aspects instead. The objective is to restrain or suppress anger and channel it into more constructive behaviours. However, there is a risk associated with this response: if anger is not allowed to be expressed outwardly, it may turn inward and negatively affect oneself. Internalised anger has the potential to lead to conditions such as hypertension, high blood pressure, or depression.


Related story: Anger Management: 5 Ways To Control Anger


Tips to Manage Anger

According to a 2021 study published by Positive Psychology,  8 percent of the adult population worldwide find it hard to control their temper. Individuals employ various conscious and unconscious methods to manage their feelings of anger. The three primary approaches include expressing, suppressing, and calming. The healthiest way to handle anger is by expressing it assertively rather than aggressively. To achieve this, one must learn to effectively communicate their needs without causing harm to others. Being assertive does not mean being pushy or demanding; instead, it involves treating oneself and others with respect.


Developing anger management skills enables you to delve into the root causes of your anger and subsequently express it in a healthier manner. By doing so, you can effectively convey your message with greater clarity and precision.


Here are 10 tips to tame your anger:

1. Recognise the trigger points

Learn to identify the early warning signs of anger, such as increased heart rate, muscle tension, or irritability. Being aware of these signs can help you intervene before anger escalates.


2. Take a pause

When you feel anger rising, take a moment to pause and step away from the situation. Give yourself time to cool down and regain control of your emotions before responding.


3. Practise deep breathing

Deep breathing exercises can help you relax and reduce anger. Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. Focus on your breath to calm your mind.


4. Use positive self-talk

Replace negative thoughts and self-talk with positive affirmations. Remind yourself that you have the power to handle the situation calmly and effectively.


5. Identify triggers

Reflect on the situations or events that frequently trigger your anger. Once you identify your triggers, you can develop strategies to avoid or manage them more effectively.


6. Practice empathy

Try to understand the perspective of others involved in the situation. Empathy can help diffuse anger by fostering understanding and promoting more constructive communication.


7. Engage in physical activity

Physical exercise is a healthy outlet for releasing pent-up anger and reducing stress. Engage in activities like jogging, yoga, or martial arts to channel your energy in a positive way.


8. Take help of humour

Find ways to inject humour into tense situations. Laughing or making light of the situation can help defuse outrage and create more positive circumstances.


9. Practice relaxation techniques

Explore relaxation techniques such as meditation, mindfulness, or progressive muscle relaxation. These practices can help you cultivate a sense of calm and reduce anger in the long term.


10. Seek support

Talk to a trusted friend, family member, or therapist about your anger. They can provide support, guidance, and help you gain insights into managing your emotions.


Related story: A Guide On Anger Management


Remember that eliminating anger altogether wouldn't be beneficial or realistic. Despite your best efforts, there will be situations that provoke anger, and sometimes that anger may be justified. Life is bound to present challenges, including frustration, pain, loss, and the unpredictable behaviour of others. While you can't alter those circumstances, you do have the power to change how you allow such events to impact you. By exercising control over your angry responses, you can prevent them from further contributing to your long-term unhappiness.


Mindfulness 101:Bring calm into your day with these daily tips. Sign up here.


Regular health checks are essential for everyone, but they are particularly important for individuals who have anger issues. Taking regular health checks can help detect temper at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.



Follow Us On Instagram