How To Control Anger Healthily: Easy Strategies For Adults To Tame Your Temper

It’s never nice when you lose your temper with someone. You feel bad, they feel bad, and everyone who may have been watching the whole thing unfold is probably feeling awkward and a little scared. It’s normal to snap every now and then, but if this kind of thing happens regularly, you probably have some anger management issues. But don’t worry - you can learn how to control yourself, both at home and with the guidance of a professional.

Anger in the Population

One in thirteen adults will experience disproportionate, poorly controlled anger that interferes with work, school, or relationships, according to a study in CNS Spectrums. This anger can be attributed to certain life events, especially childhood trauma or neglect, and often co-occurs with disorders such as depression or anxiety.

However, experts also note that anger issues can affect any individual, regardless of their circumstances.

Signs of Anger Management Issues

Irritability, loss of emotional control, the tendency to be argumentative, and heightened physical or verbal aggression, among other symptoms, are all signs of underlying anger issues. 

If you struggle to manage your anger, you may also experience muscle tension, an increased heart rate, or other stress symptoms, and you may attempt to intentionally harm the feelings of others during episodes. 

Don’t feel bad, though. Those with anger issues are likely to experience the emotion more intensely than other people, leading to difficulties controlling themselves. Luckily, there are ways you can learn to control your anger on your own, and they’re all pretty easy.

Short-Term and Long-Term Strategies

To manage anger constructively, experts recommend both short-term and long-term strategies that can help you cope with the extremes of your emotions. 

For immediate relief, you can remove yourself from the trigger, count to ten before responding to a stressful situation, hold an object that relaxes you - something like a worry stone or a fidget spinner - or internally acknowledge your anger. These methods will give you time to calm down and refrain from lashing out in the heat of the moment.

Over the longer term, consistent physical activity, mindfulness practices like yoga, meditation, or journaling, and relaxation techniques can improve your resilience to stress, enabling you to better regulate your emotions in challenging situations. 

Should these anger management techniques prove ineffective, professional therapy is also an option - cognitive behavioral therapy (CBT), role-play therapy, and biofeedback therapy are all proven modalities that can teach a patient how to address their anger. As for where you can get these kinds of treatments, licensed mental health centers like Mission Connection are a great place to start.

You may also consider support groups and coaching programs, which provide participants with structured support and healthy role models.

Either way, you don’t have to face your anger issues alone. Professional help is always just a phone call away if you need it.