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11 Anger Management Strategies to Help You Calm Down

Managing anger can help your body and brain respond to stress in healthy ways

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

Akeem Marsh, MD, is a board-certified child, adolescent, and adult psychiatrist who has dedicated his career to working with medically underserved communities.

Take the Anger Test

• How to Manage Anger

Why Manage Anger?

Getting help.

Failing to manage your anger can lead to a variety of problems like saying things you regret, yelling at your kids, threatening your co-workers, sending rash emails, developing health problems, or even resorting to physical violence. But not all anger issues are that serious. Instead, your anger might involve wasting time thinking about upsetting events, getting frustrated in traffic, or venting about work.

Managing anger doesn't mean never getting angry. Instead, it involves learning how to recognize, cope with, and express your anger in healthy and productive ways. Anger management is a skill that everyone can learn. Even if you think you have your anger under control, there’s always room for improvement.

While anger itself isn't a mental illness, in some cases, anger can be connected to mood disorders, substance use disorders, and other mental health conditions.

Since unchecked anger can often lead to aggressive behavior, anger management uses various techniques to help a person cope with thoughts, feelings, and behaviors in a healthy and more productive way.

So, you may be wondering, How do I become less angry? While change may not happen overnight, there are plenty of strategies you can use to cope with your anger.

Verywell / Cindy Chung

This short, free 21-item test measures a variety of symptoms and feelings associated with  anger , such as anger about the present and future, anger towards the self, and hostile feelings toward others.

This anger quiz was medically reviewed by Rachel Goldman, PhD, FTOS.

Anger Management Strategies

Research consistently shows that cognitive behavioral interventions are effective for managing anger. These interventions involve changing the way you think and behave. They are based on the notion that your thoughts, feelings, and behaviors are all connected. (Cognitive behavioral interventions are also taught in anger management therapy.)

Your thoughts and behaviors can either fuel your emotions or they can reduce them. So, if you want to shift your emotional state away from anger, you can change what you’re thinking and what you’re doing. Without fuel, the fire inside you will begin to dwindle and you'll feel calmer.

The best method for managing anger is to create an anger management control plan. Then, you'll know what to do when you start feeling upset.

The following are 11 strategies to manage anger and to include in your anger management control plan.

Identify Triggers

If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or excessive tiredness are just a few things that might shorten your fuse.

While you shouldn't blame people or external circumstances for your inability to keep your cool, understanding the things that trigger your anger can help you plan accordingly.

You might decide to structure your day differently to help you manage your stress better. Or, you might practice some anger management techniques before you encounter circumstances that you usually find distressing. Doing these things can help you lengthen your fuse—meaning that a single frustrating episode won’t set you off.

Consider Whether Your Anger Is Helpful or Unhelpful

Before you spring into action to calm yourself down, ask yourself if your anger is a friend or an enemy. If you’re witnessing someone’s rights being violated or you are in an unhealthy situation, your anger might be helpful.

In these cases, you might proceed by changing the situation rather than changing your emotional state. Sometimes, your anger is a warning sign that something else needs to change—like an emotionally abusive relationship or a toxic friendship.

Being angry might give you the courage you need to take a stand or make a change.

If, however, your anger is causing distress or hurting your relationships, your anger may be an enemy. Other signs of this type of anger include feeling out of control and regretting your words or actions later. In these situations, it makes sense to work on tackling your emotions and calming yourself down.

Recognize Your Warning Signs

If you're like some people, you may feel like your anger hits you in an instant. Perhaps you go from calm to furious in a heartbeat. But there are still likely warning signs when your anger is on the rise. Recognizing them early can help you take action to prevent your anger from reaching a boiling point.

Think about the physical warning signs of anger that you experience. Perhaps your heart beats faster or your face feels hot. Or, maybe you begin to clench your fists. You also might notice some cognitive changes. Perhaps your mind races or you begin “seeing red.”

By recognizing your warning signs, you have the opportunity to take immediate action and prevent yourself from doing or saying things that create bigger problems. Learn to pay attention to how you're feeling and you'll get better at recognizing the warning signs.

Step Away From the Triggering Situation

Trying to win an argument or sticking it out in an unhealthy situation will only fuel your anger. One of the best anger management exercises is to remove yourself from the situation if you can.

How to Control Anger Immediately

Walking away from a triggering situation can be an excellent way to take control of your anger. When a conversation gets heated, take a break. Leave a meeting if you think you’re going to explode. Go for a walk if your kids upset you. A time-out can be key to helping you calm your brain and your body.

If there’s someone that you routinely get into heated disputes with, like a friend or family member, talk with them about the importance of taking a time-out and resuming when you're both feeling calm.

When you need to step away, explain that you aren’t trying to dodge difficult subjects, but that you’re working on managing your anger. You aren't able to have a productive conversation or resolve conflict when you’re feeling really upset. You can rejoin the discussion or address the issue again when you're feeling calmer.

Sometimes it helps to set a specific time and place when you can discuss the issue again. Doing so gives your friend, colleague, or family member a sense of peace that the issue will indeed be discussed—just at a later time.

Talk Through Your Feelings

If there’s someone who has a calming effect on you, talking through an issue or expressing your feelings to that person may be helpful. It’s important to note, however, that venting can backfire.

Complaining about your boss , describing all the reasons you don’t like someone, or grumbling about all of your perceived injustices may add fuel to the fire. A common misconception is that you have to vent your anger to feel better.

But studies show you don’t need to “get your anger out.”   Smashing things when you’re upset, for example, may actually make you angrier. So it’s important to use this coping skill with caution.

Likewise, if you’re going to talk to a friend, make sure you’re working on developing a solution or reducing your anger, not just venting. It's unfair to use them as your go-to sounding board. Instead, you might find that the best way to use this strategy is to talk about something other than the situation causing you to feel angry.

Get in a Quick Workout

Anger gives you a rush of energy. One of the best anger management exercises is quite literally to exercise and engage in physical activity. Whether you go for a brisk walk or hit the gym, working out can burn off extra tension.

Regular exercise also helps you decompress. Aerobic activity reduces stress, which might help improve your frustration tolerance. Additionally, exercise allows you to clear your mind . You may find that after a long run or a hard workout you have a clearer perspective on what was troubling you.

Focus on the Facts

Angry thoughts add fuel to your anger. Thinking things like, “I can’t stand it. This traffic jam is going to ruin everything,” will increase your frustration. When you find yourself thinking about things that fuel your anger, reframe your thoughts.

Instead, think about the facts by saying something like, “There are millions of cars on the road every day. Sometimes, there will be traffic jams.” Focusing on the facts—without adding in catastrophic predictions or distorted exaggerations—can help you stay calmer.  

You also might develop a mantra that you can repeat to drown out the thoughts that fuel your anger. Saying, "I'm OK. Stay calm," or "Not helpful," over and over again can help you minimize or reduce angry thoughts.

Distract Yourself With a New Activity

Ruminating about an upsetting situation fuels angry feelings. If, for example, you’ve had a bad day at work, rehashing everything that went wrong all evening will keep you stuck in a state of frustration.

The best way to calm down quickly might be to change the channel in your brain and focus on something else altogether.

Telling yourself “Don’t think about that,” isn’t always successful. The best way to mentally shift gears is to distract yourself with an activity. Do something that requires your focus and makes it more challenging for angry or negative thoughts to creep in.

Some examples might include deep-cleaning the kitchen, weeding the garden, paying some bills, or playing with the kids. Find something to do that will keep your mind occupied enough that you won’t ruminate on the things upsetting you . Then, your body and your brain can calm down.

Breathe and Relax

There are many different anger management exercises that involve relaxation. The key is to find the one that works best for you. Breathing exercises and progressive muscle relaxation are two common strategies for reducing tension.

The best part is, both exercises can be performed quickly and discreetly. So whether you’re frustrated at work or you’re angry at a dinner engagement, you can let go of stress quickly and immediately.

It’s important to note, however, that relaxation exercises take practice. At first, you might not feel as though they’re effective, or you might question whether they’re going to work for you. But with practice, they can become your go-to strategies for anger management.

Acknowledge Your Underlying Emotion

Sometimes it helps to take a moment and think about what emotions might be lurking beneath your anger. Anger often serves as a protective mask to help you avoid feeling more painful emotions, like embarrassment, sadness, and disappointment.

When someone gives you feedback that’s hard to hear, for example, you might lash out in anger because you’re embarrassed. Convincing yourself the other person is bad for criticizing you might make you feel better in the moment because it keeps your embarrassment at bay. But acknowledging underlying emotions can help you get to the root of the problem. Then, you can decide to take appropriate action.

For instance, if someone cancels plans on you and your underlying emotion is disappointment, you could try explaining how the cancellation makes you feel rather than lashing out in anger. When you're honest about your feelings, you're more likely to resolve the issue. Responding in anger usually doesn't accomplish anything except pushing people away.

Avoid Suppressing Your Anger

Getting to the underlying cause of your anger is much more effective than suppressing your anger. Though it can be tempting to try to minimize an undesirable emotion, you are likely to cause even more stress by denying your anger altogether.

Create a "Calm-Down" Kit

If you tend to come home from work stressed and take out your anger on your family, or you know that workplace meetings cause you a lot of frustration, create a calm-down kit that you can use to relax.

Think about objects that help engage all your senses. When you can look, hear, see, smell, and touch calming things, you can change your emotional state. So a calm-down kit might include scented hand lotion, a picture of a serene landscape, a spiritual passage you can read aloud, and a few pieces of your favorite candy. Include things that you know will help you remain calm.

You also might create a virtual calm-down kit that you can take everywhere. These are things that you can call upon when needed and are more portable. For instance, calming music and images, guided meditation , or instructions for breathing exercises could be stored in a special folder on your smartphone.

Get Advice From The Verywell Mind Podcast

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares some techniques that can help you relax.

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Anger is an emotion that can range from mild irritation to intense rage. While many people categorize anger as a solely “negative emotion,” it can be positive. Angry feelings may spur you to stand up for someone or they may lead you to create social change.

But when left unchecked, angry feelings can lead to aggressive behavior , like yelling at someone or damaging property. Angry feelings also may cause you to withdraw from the world and turn your anger inward, which can impact your health and well-being .

Anger becomes problematic when it's felt too often or too intensely or when it's expressed in unhealthy ways, which can take a toll physically, mentally, and socially. For this reason, anger management strategies can be beneficial and can help you discover healthy ways to express your feelings.

Why Do I Get Angry So Easily?

There are underlying reasons for our anger; if you get angry easily, it could be the result of something else you're experiencing such as fear, panic, stress, financial struggles, relationship problems, and/or coping with trauma. As mentioned, mood disorders may cause anger, as well as hormonal imbalances.

If anger has been causing problems in your life and you’re struggling to tame your temper on your own, you might want to seek professional help. Some mental health problems can be linked to anger management issues.

For example, PTSD has been linked to aggressive outbursts. Depressive disorders also can cause irritability and may make it more difficult to manage anger. It's important to uncover any mental health issues that could hinder your ability to manage anger.

Start by talking to a physician about your mood and your behavior. A physician will make sure you don’t have any physical health issues that are contributing to the problem.

A doctor may refer you to a mental health professional for further evaluation. Depending on your goals and treatment needs, you may attend anger management therapy, during which you'll learn additional anger management therapy techniques and how to implement them in your daily life—especially when you're feeling triggered.

You also can contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database .

A Word From Verywell

While aggressive behavior may get your needs met in the short term, there are long-term consequences. Your words might cause lasting damage to your relationships or even end them altogether. By lashing out, you're also causing yourself additional stress, which can have a negative impact on your overall health.

If you’ve been using your anger as a tool, you may benefit from learning healthier strategies, such as asking for help or speaking up in an assertive, but not aggressive, manner. Talk to your doctor about your anger management issues if you need more assistance.

Fernandez E, Johnson SL. Anger in psychological disorders: Prevalence, presentation, etiology and prognostic implications .  Clin Psychol Rev . 2016;46:124-135. doi:10.1016/j.cpr.2016.04.012

Sukhodolsky DG, Smith SD, McCauley SA, Ibrahim K, Piasecka JB. Behavioral interventions for anger, irritability, and aggression in children and adolescents . J Child Adolesc Psychopharmacol. 2016;26(1):58-64. doi:10.1089/cap.2015.0120

Qu W, Dai M, Zhao W, Zhang K, Ge Y. Expressing anger is more dangerous than feeling angry when driving . PLoS ONE. 2016;11(6):e0156948. doi:10.1371/journal.pone.0156948

Kim YR, Choi HG, Yeom HA. Relationships between exercise behavior and anger control of hospital nurses . Asian Nurs Res (Korean Soc Nurs Sci) . 2019;13(1):86-91. doi:10.1016/j.anr.2019.01.009

Troy AS, Wilhelm FH, Shallcross AJ, Mauss IB. Seeing the silver lining: Cognitive reappraisal ability moderates the relationship between stress and depressive symptoms . Emotion . 2010;10(6):783-95. doi:10.1037/a0020262

Norelli SK, Long A, Krepps JM. Relaxation techniques . In: StatPearls [Internet]. StatPearls Publishing.

Zhan J, Ren J, Sun P, Fan J, Liu C, Luo J. The neural basis of fear promotes anger and sadness counteracts anger .  Neural Plast . 2018;2018:3479059. doi:10.1155/2018/3479059

American Psychological Association. Control anger before it controls you .

Trifu SC, Tudor A, Radulescu I. Aggressive behavior in psychiatric patients in relation to hormonal imbalance (Review) .  Exp Ther Med . 2020;20(4):3483-3487. doi:10.3892/etm.2020.8974

Duran S, Ergün S, Tekir Ö, Çalışkan T, Karadaş A. Anger and tolerance levels of the inmates in prison . Arch Psychiatr Nurs . 2018;32(1):66-70. doi:10.1016/j.apnu.2017.09.014

Henwood KS, Chou S, Browne KD. A systematic review and meta-analysis on the effectiveness of CBT informed anger management . Aggress Violent Behav . 2015;25:280-292. doi:10.1016/j.avb.2015.09.011

By Amy Morin, LCSW Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

Managing Anger: Tips, Techniques, and Tools

3 skills that can help people learn to better control their anger..

Posted April 21, 2021 | Reviewed by Chloe Williams

• How Can I Manage My Anger?
• Find a therapist to heal from anger
• Anger is a strong negative emotion that prepares us to fight or confront our enemies.
• Although it's normal to feel angry at times, over-expressing anger or suppressing it can be detrimental to relationships and health.
• Some tips for managing anger include journaling to better understand what causes anger, reframing angry thoughts and practicing being assertive.

What Is Anger?

Anger is a strong negative emotion that arises as a result of what we perceive to be a threat or unfair treatment that blocks our goals. This had led some psychologists to propose that anger is simply our response when our "approach motivation "—or pursuit of good things—is blocked (Carver & Harmon-Jones, 2009). Anger is usually directed at others, includes increased physiological activation, and involves changes in our thought processes.

Although anger is considered to be a negative emotion , historical records suggest that it is normal to get at least mildly angry a few times per day to a few times per week (Berkowitz & Harmon-Jones, 2004). That leaves us with a lot of anger floating around. So how do we manage it?

The Importance of Managing Anger

Many negative emotions—emotions like sadness, shame , or fear —make us want to run and hide. But not anger. Anger makes us want to approach—to fight or confront our enemies. That makes anger a unique negative emotion. It's important that we manage it so that we don't over-express our anger, but we also have to be careful not to suppress our anger, as that can be bad for us too. Anger appears to be most beneficial when managed and expressed in a controlled, positive manner.

Anger emotions to manage might include:

• Frustration

​Each of these emotions is thought to be closely related to anger and we may tend towards expressing some of these emotions more than others.

Managing Anger Out

When we think of a cartoon character with a bright red face and steam shooting out of his ears, we are thinking of "anger out." This type of anger is expressed outwardly. Anger out can lead to challenges in personal relationships and at work. Who wants to be around someone who is yelling and irritable all the time? Anger management may be needed when anger is too frequent, too intense, too prolonged, or managed ineffectively.

Managing Anger In

When we think about managing anger, we don't usually think about the people who suppress anger. Even if they are fuming from being poked, prodded, and tormented, they don't respond with anger. Anger suppression, or "anger in," can also have negative consequences. "Anger in" is related to increased hypertension while anger out is not (Hosseini et al., 2011).

What Triggers Anger?

Research suggests that an attitude of hostility, resentment, and suspiciousness may be related to increased anger (Fives, Kong, Fuller, & DiGiuseppe, 2011). Two other cognitions that lead to anger include awfulizing—or imagining a situation to be as bad as it can possibly be—and low frustration tolerance (Martin & Dahlen, 2004).

Another study among women found that anger was most often triggered by violations of personal values, feelings of powerlessness, and disrespectful treatment. The researchers suggested that women often feel anger when they want something to change, but are unable to make it so or even get people to listen to them. But in this study, women were able to regain a sense of power when using anger to restore justice, respect, and relationship reciprocity (Thomas, Smucker, & Droppleman, 1998).

Anger Management Training

Anger management is generally taught in the classroom. The goal is to share information, provide new perspectives, and help people practice anger management strategies. This approach provides the backdrop to help people empathize, provide feedback, and role-play conflicts.

To manage anger, we likely each benefit from different strategies. For example, those who express their anger too much may need to develop cognitive skills for reframing their experiences and regulating their emotions . On the flip side, those who suppress their anger may need to learn how to communicate their anger more directly.

Techniques for Managing Anger

1. Keep an anger journal: Journaling may help you better understand where your anger comes from and the thought processes that spiral it out of control. So, in your journal, try to explore what it is exactly that is triggering your anger. What thoughts are you having? What emotions are you having? What could you do to resolve your anger?

2. Manage angry thoughts: Try reframing your anger in ways that help you change the things that are bothering you.

3. Speak up for yourself: Practice being assertive , negotiating for yourself, and setting boundaries to reduce feelings of powerlessness.

Anger can be an intense emotion, but it can also be managed. Hopefully, these insights and tips will help you move in the right direction.

Adapted from an article published by The Berkeley Well-Being Institute .

Berkowitz, L., & Harmon-Jones, E. (2004). Toward an understanding of the determinants of anger. Emotion, 4(2), 107.

Carver, C. S., & Harmon-Jones, E. (2009). Anger is an approach-related affect: evidence and implications. Psychological bulletin, 135(2), 183.

​Fives, C. J., Kong, G., Fuller, J. R., & DiGiuseppe, R. (2011). Anger, aggression, and irrational beliefs in adolescents. Cognitive therapy and research, 35(3), 199-208.

​Martin, R. C., & Dahlen, E. R. (2004). Irrational beliefs and the experience and expression of anger. Journal of Rational-Emotive and Cognitive-Behavior Therapy, 22(1), 3-20.

Hosseini, S. H., Mokhberi, V., Mohammadpour, R. A., Mehrabianfard, M., & Lashak, N. B. (2011). Anger expression and suppression among patients with essential hypertension. International journal of psychiatry in clinical practice, 15(3), 214-218.

Thomas, S., Smucker, C., & Droppleman, P. (1998). It hurts most around the heart: A phenomenological exploration of women’s anger. Journal of Advanced Nursing, 28(2), 311-322

Tchiki Davis, Ph.D. , is a consultant, writer, and expert on well-being technology.

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Anger Management Educational Model – Psychology Essay

Introduction background.

Emotions play a key role in human survival (LaVelle, Bore, Aslinia & Morriss, 2013). However, the reactions may cause harm. Anger is a sentiment that ranges from mild infuriation to intense frenzy. Generally, the state has both positive and negative effects on an individual (LaVelle et al., 2013).

Understanding Anger

Anger is one of the most basic human sentiments (Reilly, Shopshire, Durazzo & Campbell, 2002). It is associated with three reaction states. The states include fight, flight, and freeze. It keeps the human body and mind stimulated and ready to react. The reason behind the stimulation and reaction is because it triggers the sympathetic nervous system.

When angry, various body processes are altered. Individual experiences increased heart rate, blood pressure, and breathing. The changes compel a person to work hard both mentally and physically so as to respond to the issue causing the anger (Schinnerer, 2010).

When angry, people have three choices (Rempel, 2012). They can either be aggressive, passive-aggressive, or assertive. An aggressive reaction results when anger is expressed openly. The primary aim of the reaction is to hurt the other person. The reaction involves threats, verbal insults, and physical actions, such as hitting. The cause of anger is blamed on someone else. The individuals feeling dishonored believe they need to react to the violation (Morland et al., 2011).

A passive-aggressive response involves repressing anger (Willner et al., 2013). The individual will keep their feelings to themselves until they blow up. An assertive reaction is experienced when the rage is expressed directly in a non-intimidating manner. The reaction results in no harm. The individual considers the feeling to be tolerable. Such people use the emotion to determine the best approach to deal with the issue (Breiner, Tuomisto, Bouyea, Gussak & Aufderheide, 2012).

Process of Anger Management

Anger management involves learning to identify the signs associated with rage and the strategies that one can use to effectively calm down (Schinnerer, 2010). The individual is taught how to approach situations in a positive manner. The procedure is not meant to encourage people to repress their feelings.

Anger is normal and healthy. As a result, people are helped to express them appropriately. Individuals with a severe problem take part in rage management classes. Other persons visit mental health professionals. In addition, there are those individuals who gather information on how to deal with the condition from various sources. The sources include books and the internet (Reilly et al., 2002).

The process of anger management involves specific steps and stages (Willner et al., 2013). Each phase is a building block for the next one. It is very important to follow all of these stages without skipping any. Failure to go through each step as required makes it hard to achieve the desired results (Morland et al., 2011).

Identifying Triggers and Thoughts

It is a normal occurrence for a person to be angry at one point or another (Schinnerer, 2010). Most individuals report that they become slightly or moderately furious several times in a day or in a week. Trigger thoughts are the reflections that cross people’s mind, causing the reactions. For example, one can think they are being ridiculed in instances where the other person laughs looking directly at them. The perception triggers anger.

The person involved in the cases needs to make critical judgments before they act. The reason behind the need for critical appraisal of situations is because their perception may be based on misinterpretation. Trigger thoughts are influenced by two elements. The first is the belief that one has been harmed or ill-treated. The second is the perception that the other person intends to commit a victimization act (Reilly et al., 2002).

The Need for Alternative Behaviors

Alternative behaviors to express anger are employed to help manage the condition and maintain calmness (Rempel, 2012). Furious persons need to substitute negative actions with positive ones. Different people portray varying traits. Some need to be quiet and inactive to maintain their cool. Others turn to physical activities.

Inactive behaviors of anger management include reading a book, listening to calm music, resting in bed, and looking at pictures. On the other hand, active methods may include such acts as punching a pillow or a punching bag, riding a bicycle, and throwing items around (Flanagan, Korrie & Donna, 2010).

In South Australia, secondary schools use Take 5 card to help affected students reduce stress and manage anger (Willner et al., 2013). In instances where the student feels overloaded, they request permission for Taking 5. The teacher allows them to go to a quiet place and stay there until they are calm enough to return to class. Tutors keep records of students with genuine anger problems to ensure the cards are not used as an excuse to avoid classwork (Rempel, 2012).

Potent Strategies of Anger Management

In most instances, outbursts ruin relationships between friends, family members, and colleagues (LaVelle et al., 2013). To help control anger, a number of strategies can be used. One approach involves exploring the primary reason behind the feeling. When employing the plan, the individuals are required to be in touch with their emotions. The client should figure out whether they are truly angry or the rage is masking other sentiments, such as shame or embarrassment (Willner et al., 2013).

Individuals with anger issues are required to be aware of warning signs and triggers (Rempel, 2012). One does not just burst out in fury. There are personal and physical indications that show temper is rising. Some of the indicators include knots in the stomach, need to walk around, and clenching of jaws and fists. Others entail difficulties with concentration and feeling clammy (Flanagan et al., 2010).

Stressful events cause anger (Schinnerer, 2010). However, they should not be an excuse for outbursts, which can be controlled. People should determine how certain events affect them in relation to rage. The best way to do this is to analyze their daily routine and identify possible triggers. Consequently, it becomes easier to avoid places or people who cause the feeling. In addition, an angered individual can view situations from a different perspective (LaVelle et al., 2013).

Tips on Anger Management

Coping and anger expression styles.

When angry, people can express their emotions in a wide range of healthy ways (Willner et al., 2013). One technique is pointing out the real reason behind the rage. Proper judgment is vital before acting out of anger. In addition, it is best to work towards resolution by use of proper channels (Breiner et al., 2012).

If the situation worsens, the best way to control anger and avoid a confrontation is getting out of the room (Schinnerer, 2010). Under such circumstances, one should take as much time out as possible to calm down. When alone, the person can take a brisk walk, release pent up emotion, or listen to music. The acts help an individual to return to the meeting feeling more relaxed and cool (Reilly et al., 2002).

Health, relationships, self-esteem, and liberty

Failure to cope and express anger in positive ways ruins one’s health and relationships (LaVelle et al., 2013). In addition, failure can result in low self-esteem and liberty issues. Chronic and intense anger is associated with various health conditions, such as coronary heart disease. People who are persistently furious die at a younger age compared to others who lead a calmer life (Flanagan et al., 2010).

Poor expression of anger is linked to difficulties in maintaining relationships (Rempel, 2012). Such relationships include those to do with family, work, and social life (Rempel, 2012). When furious, some people become uncontrollable. Also, they become disrespectful to others.

Such actions result in reduced levels of social support. The final outcome of the lack of friends has increased levels of stress and anger. Chronic anger leads to poor decision making. Constant wrong choices, especially when in a group of people, can result in self-esteem issues (Reilly et al., 2002).

Methods of Anger

Understanding the biochemical processes of anger helps people to control outbursts (LaVelle et al., 2013). Methods of anger include the following:

Understanding trigger factors

Individuals with full knowledge of elements that generate anger can plan on ways of dealing with their rage (LaVelle et al., 2013). The process allows them to be in control of their emotions (Morland et al., 2011).

The familiarity of biochemical reaction in the brain when furious and aggressive

The knowledge helps an individual to understand the processes that take place when other people are angry (Morland et al., 2011). The study helps one to manage their condition in a better way (Breiner et al., 2012).

Realizing the importance of being ‘more’ in the cortex

An individual should focus less on the limbic part of their brain (LaVelle et al., 2013). As a result, the person becomes familiar with the methods required to attain certain goals (Breiner et al., 2012).

Theoretical Rationale

According to the cognitive behavior theory, anger is caused by various factors (Willner et al., 2013). They include social and behavioral models learned from others, poor social skills, and genetic factors. The primary causes of rage include people’s illogical assumptions and failure to properly analyze situations.

One of the theories used to manage anger includes the Rationale of Emotive Behavior Therapy. The intervention was developed by Albert Ellis. According to this framework, anger is caused by irrational evaluative principles. In addition, it can result from low-aggravation forbearance (Reilly et al., 2002).

Cognitive-behavioral therapy

The intervention is based on successful practices of conduct modification (Rempel, 2012). Anger management therapy entails diverse techniques. They include relaxation, problem-solving, and cognitive streamlining. Generally, the process is not technical.

The reason is that it employs cohesive theoretical perspectives on learning theory and information processing. Medical experts use the procedure to make patients talk about their emotions. In the disclosure process, the client is helped to see the positive aspects of anger management (Willner et al., 2013).

Reviews on the treatment of anger and aggression

Effectiveness of anger and aggression treatment is measured by a quantitative procedure referred to as meta-analysis (LaVelle et al., 2013). The process involves calculating and comparing effect sizes. Different treatment techniques have varying effects on various aspects of rage. However, a program that lasts beyond the completion of treatment has better outcomes.

Generally, results improve significantly during the follow-up period. When dealing with fury suppression, cognitive therapies tend to work best. A study by the Clinical Child Psychology and Psychiatry revealed the use of CBT and Personal development (PD) therapy increased the patients’ desire to employ anger and aggression management methods (Rempel, 2012).

Cognitive relaxation

The program involves equipping patients with progressive relaxation and coping skills (Schinnerer, 2010). The skills touch on cued managed and non-controlled deep breathing, calming down without tension, and relaxation imagery. In addition, patients are equipped with restructuring skills. The skills involve preparing for a potential angering episode and confronting high levels of rage (Willner et al, 2013).

Another cognitive technique is autogenic training (LaVelle et al., 2013). Others are muscle relaxation. The former entails the use of both images and body awareness to help the patient calm down. The individual envisions a tranquil setting and homes on various physical stimuli. On its part, progressive muscle relaxation entails tensing gradually (Rempel, 2012).

Emotional factors

Personality and emotional differences play a key role in anger expression (Rempel, 2012). Experts have established a connection between furious emotional stimulation and aggression. Emotional factors involve frustrations and perceptions of been hurt by other people. Disappointment results from failure to achieve the desired goals. Generally, high goals lead to increased frustration and anger.

In addition, they lead to a lack of confidence. The feeling of been hurt by a loved one or a friend results in anger. In the case of infidelity, the loyal partner feels betrayed after discovering the actions of their spouse (Willner et al., 2013).

Social factors

Anger and aggression are conceptualized within a social-cognitive structure (Reilly et al., 2002). Social factors include any condition outside the individual. One major social aspect that triggers rage is getting stuck in traffic or in long queues. In such cases, the person feels inconvenienced, especially if they have an appointment. In queues, the rage may be more intense when the attendants seem to be operating at a sluggish pace (Breiner et al., 2012).

Prevalence of High Anger

In today’s society, the outward expression of rage is a common occurrence (Schinnerer, 2010). It is noted that 45% of people lose their temper at the workplace. Majority of these people react to computer predicaments by hitting or screaming at the machine. Others yell or insult their fellow workmates. More than 80% of drivers report having been involved in road rage accidents in the past (LaVelle et al., 2013).

According to a report by the Mental Health Foundation, approximately a third of all persons have a close friend or family member suffering from chronic anger (Morland et al., 2011). More than one in ten individuals have difficulties managing their own rage. In addition, more than one in four individuals claim to be worried about their levels of anger. One in five people has ended relationships due to the behavior portrayed by their friends when angry (Reilly et al., 2002).

Anger and Development among Children and Adults

Anger is part of development (Rempel, 2012). It is a typical response to a threat. The events that cause fury change as one grows up. During the formative years, infants have problems expressing anger. However, their vocals and understanding develop with time. As a result, the child acquires the capability to respond to different events.

They can act negatively in instances where they feel violated. Adolescents respond violently to threats directed towards self-esteem. Studies on domestic violence reveal that children who witness quarrels between their parents are likely to suffer from anger problems (Morland et al., 2011).

Adult attachment researchers argue that approximately 80% of childhood connection patterns continue into adulthood (Willner et al., 2013). According to the report, the anger management strategies are likely to persist into adulthood. Some of the means of expressing rage turn out to be complex (Flanagan et al., 2010).

Learning Theory of Instructional Design

People create knowledge and meaning from different experiences and ideas (Duke, Harper & Johnston, 2013). During the individual’s early stages of development, the theory focuses on the relations between human incidents and mannerisms. Jean Piaget referred to the classification as familiarity schemata.

Support for the constructivist approach varies. Some studies focus on the teaching methods employed. Others oppose the outcomes of the techniques (Breiner et al., 2012). One researcher in support of the theory is Geier’s. The scholar conducted a study on the success of inquiry-based science for middle school learners. The first group of students registered a positive improvement of 14%. The second group registered 13% (Rempel, 2012).

Method of Delivery of Instructional Design

Instructional design is the practice of developing experiences that help one to gain knowledge and create meaning (Duke et al., 2013). The procedure entails evaluating various related processes. They include the present state and desires of a student. Other processes involve explaining the importance of the instruction and developing ways to aid in the transition.

There are various methods used in the delivery of instructional design. Most of these approaches are based on the ADDIE model. The model is made up of five stages. The stages include analysis, design, development, implementation, and evolution (Breiner et al., 2012).

Best practices for learning modules

Learning modules are developed on the basis of events, which follow a precise logical sequence (Rempel, 2012). Omnicare Clinical Research, for example, employs a process with six steps. The steps include storyboarding, review, and module production. Other stages are analysis, testing, and final evaluation (Flanagan et al., 2010). There is a wide range of best practices that support learning modules (Flanagan et al., 2010). They include:

Partnering with subject matter experts

Partnering involves the use of devices to deliver online training to all people (Rempel, 2012). When creating learning modules, it is very important to provide an SME with sufficient details on the development process (Duke et al., 2013).

Defining the right learning objective

The process is the most vital in the development of a module (Willner et al., 2013). An ineffective component results in the creation of an unproductive training module (Duke et al., 2013).

Determining the best media

There are diverse problems linked to learning modules (Rempel, 2012). They include the overload of on-screen effects and dilution of primary messages. To avoid the challenges, proper messages should be formulated (Duke et al., 2013).

Anger is a normal but uncomfortable emotional response towards threat (Schinnerer, 2010). The reaction is not bad if it is controlled and expressed positively. It can be beneficial when used to set boundaries and escape from risky situations. For example, one can use anger to manipulate perceptions and status in society. Response to anger is meant to warn violators to desist from provoking the individual. However, in spite of rage being considered as normal, it is problematic to some people (Willner et al., 2013).

Breiner, M., Tuomisto, L., Bouyea, E., Gussak, D., & Aufderheide, D. (2012). Creating an art therapy anger management protocol for male inmates through a collaborative relationship. International Journal of Offender Therapy and Comparative Criminology, 56 (7), 1124-1143.

Duke, B., Harper, G., & Johnston, M. (2013). Connectivism as a digital age learning theory. The International HETL Review, Special Issue, 4-13.

Flanagan, R., Korrie, A., & Donna, H. (2010). The impact of anger management treatment and rational emotive behavior therapy in a public school setting on social skills, anger management, and depression. Journal of Rational-Emotive Cognitive-Behavior Therapy, 28, 87-99.

LaVelle, H., Bore, S., Aslinia, D., & Morriss, G. (2013). The effects of anger on the brain and body. National Forum Journal of Counseling and Addiction, 2 (1), 1-12.

Morland, L., Greene, C., Grubbs, K., Kloezeman, K., Mackintosh, M., Rosen, C., & Frueh, C. (2011). Therapist adherence to manualized cognitive-behavioral therapy for anger management delivered to veterans with PTSD via videoconferencing. Journal of Clinical Psychology, 67 (6), 629-638.

Reilly, P., Shopshire, M., Durazzo, T., & Campbell, T. (2002). Anger management for substance abuse and mental health clients: Participant workbook . New York: U.S. Department of Health and Human Services.

Rempel, K. (2012). Mindfulness for children and youth: A review of the literature with an argument for school-based implementation. Canadian Journal of Counseling and Psychotherapy , 46 (3), 201-220.

Schinnerer, J. (2010). Top 12 tips to turn down volume on anger: Anger management tips . Web.

Willner, P., Rose, J., Jahoda, A., Kroese, S., Felce, D., MacMahon, P.,…Hood, K. (2013). A cluster randomized controlled trial of a manualized cognitive–behavioral anger management intervention delivered by supervised lay therapists to people with intellectual disabilities. Health Technology Assessment , 17(21), 1-194.

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11 Anger Management Therapy Techniques and Interventions

These are just a handful of the many imaginative idioms we use to describe feeling angry. They don’t paint a very nice picture, do they?

Although anger is considered a bit of a troublemaker, it has an important function. If expressed constructively, anger can actually be useful in society.

Despite anger being a common and natural emotion, many people find it difficult to manage anger effectively or express it in constructive ways. Anger can become a serious problem when dealt with through aggressive and violent means.

In this article, we’ll break down the psychology behind anger management and how anger management therapy works, and share interventions you can use to help clients develop their anger management skills and awareness.

Before you continue, we thought you might like to download our three Positive Relationships Exercises for free . These detailed, science-based exercises will help you or your clients build healthy, life-enriching relationships.

This Article Contains:

The psychology behind anger management, 12 symptoms of problematic anger in adults, what is the best therapy for anger, how does anger management therapy work, 3 best interventions & counseling tips, why is anger management therapy important, positivepsychology.com’s resources, a take-home message.

Anger is often portrayed as a “bad,” reckless, or unhelpful emotion. But while anger can sometimes lead to more destructive behavior, it has an important self-protective function that can help bring about social good (Lambert, Eadeh, & Hanson, 2019).

Why do we get angry?

We get angry when we perceive an injustice, believe we have been wronged, or experience provocation that challenges our values or principles (Lambert et al., 2019; Thomas, 2001).

Hostility differs from anger and is generally understood as more of a persistent negative attitude toward others and the world (Thomas, 2001).

Anger can range in intensity from low-level annoyance to fire-breathing fury (Staicu & Cuţov, 2010) and can bring about changes in physiology, such as increased blood pressure (Lochman, Palardy, McElroy, Phillips, & Holmes, 2004).

The origins of anger can be external or internal. Some examples of external anger triggers could be:

• Feeling unfairly treated by your boss
• Believing a romantic partner is taking you for granted
• Being denied equal access to a resource on illegitimate grounds, such as your gender, age, or race

What exactly gets your blood boiling is unique, and many factors could influence how you feel, express, and manage anger, including:

• Learned behavior (e.g., watching how parents express anger)
• Genetic predispositions
• Environment and experiences
• Difficulties with problem solving (Hendricks, Bore, Aslinia, & Morriss, 2013)

Why anger is useful

Anger is a red flag that lets us know when something unjust has happened and action is required to remedy it (Lambert et al., 2019). When appropriate and proportionate, anger can be useful if it motivates us to deal with a perceived threat or correct an unjust situation (Lambert et al., 2019; Thomas, 2001).

Anger can lead to violence, but these terms are not synonymous. People can harm others without being angry, and being angry doesn’t always end in aggression or violence. If anger can be communicated constructively, this could even reduce the chances of aggression if apologies can be made and relationships repaired (Thomas, 2001).

Differences in anger management

Our personal beliefs, principles, and values determine what we perceive to be threatening or unjust in the world. A source of intense anger for one person may not even register on someone else’s radar (Thomas, 2001).

Negative or traumatic experiences in someone’s past may predispose them to anger management issues for various reasons. If you have been let down or abused by people close to you, this can make it more difficult to trust people and assume the best in others. Other mental health issues or low self-esteem can also contribute to anger management difficulties (Priory, 2020).

Our skills in handling and expressing anger also differ. Some people struggle to deal with anger in the moment and may not be able to calm themselves. Other people may have difficulty communicating their emotions calmly and respectfully (Priory, 2020).

• Difficulties managing and expressing emotion in healthy ways
• Problems in social, romantic, or work relationships because of behaviors stemming from anger
• Substance misuse and/or addiction
• Turning anger toward the self through self-harm or social withdrawal
• The ability to work or study is impacted by anger or related behavior
• Difficulty negotiating or coming to an agreement with others calmly
• Anger is intense and/or occurs very often
• Being very quick to rise to anger
• Angry feelings continue for a long time
• Getting very angry or violent when drinking alcohol
• Violent, antisocial, or aggressive behavior
• Encountering issues with law enforcement due to anger-related behaviors (Lench, 2004; Priory, 2020; Thomas, 2001)

Ultimately, if anger is not serving your best interests, health, or relationships and/or causing problems in your life, it is likely dysfunctional (Lench, 2004).

Anger management therapy turned things around – Make the Connection

Most of the research surrounding anger management therapy has focused on Cognitive-Behavioral Therapy (CBT), and as such, CBT has been the dominant form of therapy in this area (Lee & DiGiuseppe, 2018).

CBT and anger management

CBT emphasizes important links between how we feel, the thoughts and beliefs we have, and the behaviors we carry out and is a highly effective treatment for psychiatric and nonclinical groups (Lee & DiGiuseppe, 2018).

A meta-analysis combining 50 studies and 1,640 participants found that people receiving CBT for anger had more positive outcomes than 76% of people who didn’t have treatment (Beck & Fernandez, 1998).

CBT anger management interventions have been effective at helping a variety of populations, such as people with high blood pressure, angry drivers, people in prison, college students, police officers, and parents (Deffenbacher, Oetting & DiGiuseppe, 2002).

Relaxation-based interventions

Relaxation-based interventions deal with the emotional and physiological experience of anger.

People learn to use relaxation to cope with anger and lower their arousal. Being in a more relaxed frame of mind can help people think through their behaviors and use their skills in conflict management and problem solving (Deffenbacher et al., 2002).

Stress inoculation

During stress inoculation training, individuals rehearse an internal dialogue to walk themselves through how they would deal with an anger-inducing situation.

They may create a repertoire of coping statements or think through how they will challenge negative appraisals of the situation.

Through practicing this self-guiding dialogue, they can begin to approach situations with greater self-control and lower levels of arousal (Deffenbacher et al., 2002).

Cognitive restructuring

Cognitive restructuring begins as an error-finding mission, where clients are supported to recognize dysfunctional or biased beliefs and thinking processes that lead to anger, such as overly personalizing comments from others or unhelpful beliefs such as “people never listen to me.”

Clients are then supported to develop alternative thinking processes that are more helpful, rational, and aligned with reality (Deffenbacher et al., 2002).

Social skills training

Social skills interventions aim to reduce destructive and antagonistic behaviors and help people develop stronger communication and conflict management skills.

Some skills the client is supported to develop are listening and assertiveness , thinking about the impact of their behavior on others, and negotiation (Deffenbacher et al., 2002).

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There are many ways to help clients notice, express, and manage their anger in more constructive ways. Importantly, anger management therapy is not likely to be appropriate for people with certain conditions, such as neurological disorders, psychosis, personality disorders, or paranoia (Thomas, 2001).

Below, we’ve listed some interventions that may be helpful when working with someone with problematic anger.

Retreat, rethink, respond

This simple intervention supports clients to think about how they can postpone reacting angrily to a situation. A typical negative reaction pattern is to react (e.g., shout at someone), retreat (remove yourself from the situation or be removed), and then rethink (go over your actions and what you could have done differently) after the damage is done.

To disrupt this negative cycle, you can help the client work out how they could shift this habitual reaction to first retreat to a mental space, rethink the event, and then respond more thoughtfully (Schimmel & Jacobs, 2011).

The 7/11 technique

In the heat of the moment, it can be helpful for clients to reach for a tried-and-tested anger management breathing technique to help them relax, clear their mind, and activate their parasympathetic (“rest and digest”) nervous system (Tyrrell, 2018).

Help your client practice these steps when they next feel angry:

• Stop and focus on your breath
• Breathe in for a quick count of 7
• Breathe out for a quick count of 11
• Keep going for at least 1 minute
• Reflect on the consequences of responding from this more relaxed place (Tyrrell, 2018)

Norman Cotterell’s 7 steps for anger

Norman Cotterell, PhD, is a senior clinician at the Beck Institute for Cognitive Behavioral Therapy and advocates a seven-step intervention for anger management.

Preparation: Cost–benefit analysis

Before delving into the interventions, Cotterell (2021) suggests a simple way to empower clients to choose to address problematic anger is to do a cost–benefit analysis.

Here’s how it goes:

• Ask the client to write down qualities of someone who manages their anger in a way they admire.
• Next, ask them to weigh up the costs and benefits of being like this person and the costs and benefits of getting angry.
• Ask the client to give a rating of how important each cost and benefit is.
• Tally up the scores at the end and ask the client whether the costs outweigh the benefits of continuing to be angry. Do the same with the costs/benefits of being like the person they admire. (Cotterell, 2021)

Step 1: What “should” rule is broken?

Anger is triggered when one of our “should” rules is broken; for example, “They should be honest with me” or “He should return my call.” Acknowledging which rule is broken gives us the choice to accept what’s happened or continue to fight against it.

“Should” rules also hint at what our positive values are, which can be helpful to reflect on. For example, “he should pay for half” could show that you care about fairness and equality (Cotterell, 2021).

The client is then asked to think about what they would like for themselves long term and how they can constructively deal with rule-breaking situations while still acting in line with their values (Cotterell, 2021).

Step 2: What is hurtful or scary about this rule being broken?

Explore why it’s painful that someone breaks your rules. What does that signal to you? Does it confirm negative beliefs you have about others or yourself?

Here, it’s useful to explore the evidence for their beliefs and consider more helpful ways of interpreting the behavior of others (Cotterell, 2021).

Step 3: “Hot thoughts”

Identify thoughts that are very “hot” or emotional and try to change reactive thoughts; for example, change “He’s an idiot” to the more reflective thought, “He made an honest mistake” (Cotterell, 2021).

Step 4: Anger

Learning to manage the arousal associated with anger can be done with classic relaxation practices, such as visualizations and progressive muscle relaxation . Cotterell (2021) suggests you could also explore anger as a source of energy that can be useful when it’s directed toward realizing our values and principles.

When anger results in behaviors that we would judge to be unacceptable or immoral, it can become hypocritical (Cotterell, 2021).

Step 5: Moral Disengagement

Explore any beliefs or justifications for using anger destructively, such as “He started it” or “They were deliberately pushing my buttons.”

These rationalizations essentially make us feel better about doing bad things. Encourage the client to assess the pros and cons of these justifications and what they can gain from having greater patience and empathy for others (Cotterell, 2021).

Step 6: Aggression

This step involves taking a closer look at the problematic behaviors stemming from anger. The client can be asked to empathize with people who make them feel angry or whom they act aggressively toward. This is a perspective-taking exercise to help the client manage their anger, the anger of others, and increase opportunities for constructive communication (Cotterell, 2021).

Step 7: Outcome

In this final stage, you can work with the client to decrease feelings of guilt and to understand that if they experience anger episodes again, they are not a failure. Each time this happens is an opportunity to learn and to disrupt the anger cycle with the strategies and skills they’ve acquired (Cotterell, 2021).

It can lead to job problems, relationship breakdowns, and even criminal charges (Priory, 2020).

Anger in the longer term can also be bad for our health. Regularly experiencing negative emotions like anger can lead to chronic activation of the body’s stress response system (Davidson & Mostofsky, 2010).

One 10-year study found that lower levels of constructive anger and higher levels of destructive anger justification in men and women are linked to increased risk for coronary heart disease (Davidson & Mostofsky, 2010).

Anger can also lead to unhealthy lifestyle choices and has been linked with the development of type 2 diabetes, possibly because of inflammation associated with a stressed-out body or as a result of poor health behaviors (Staicu & Cuţov, 2010).

Anger that is managed through destructive and aggressive means can lead to violence, domestic abuse , bullying, or abusive parenting practices (Deffenbacher et al., 2002).

Being able to communicate anger in constructive ways is healthy, can enhance relationships, and helps avoid unnecessary conflict or aggression.

17 Exercises for Positive, Fulfilling Relationships

Empower others with the skills to cultivate fulfilling, rewarding relationships and enhance their social wellbeing with these 17 Positive Relationships Exercises [PDF].

Created by experts. 100% Science-based.

If you’re currently working with a client to improve their anger management skills and awareness, these free tools and exercises may come in handy for your sessions.

• Anger Exit and Re-Entry This worksheet helps clients recognize when best to disengage from conflict or difficult conversations, cool down, and re-engage later to facilitate greater insight and joint problem-solving.
• Neutralizing Judgmental Thoughts This exercise helps clients recognize judgmental thoughts and “should” viewpoints and replace them with less critical alternatives.
• Countdown to Calmness This mindfulness exercise invites clients to use all five senses to ground themselves, induce calm, and mindfully accept things the way they are.
• Impact of My Anger This worksheet helps clients capture examples of behavior spurred by anger to consider who has been impacted by it and how.
• Anger Management for Teens: Helpful Worksheets & Resources This article is dedicated to providing specific resources for anger management pertaining teens , a period when life challenges require a unique understanding.
• Anger Management for Kids: 14 Best Activities & Worksheets Similar to our teens article, anger management for kids deals with the unique challenges of helping children resolve these challenging emotional problems.
• 15 Anger Management Tests & Quizzes to Use in Your Sessions This article containing anger management tests has many practical and valuable resources for your practice.
• 14 Anger Management Books & Workbooks for Therapists & Kids Even if you are not a book worm, you’ll be able to pick and choose from 14 books on anger management to find the one best suited to you.
• 17 Positive Relationship Exercises If you’re looking for more science-based ways to help others build healthy relationships, this collection contains 17 validated positive relationships tools for practitioners.  Use them to help others form healthier, more nurturing, and life-enriching relationships.

Anger is a natural emotion that can be useful and highly functional in society. But, as Aristotle put it:

Anybody can become angry—that is easy, but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way—that is not within everybody’s power and is not easy.

It’s true, managing our anger can be hard, especially if we haven’t learned skills to express anger constructively. When anger becomes a problem, it can have serious repercussions for the angry individual and those around them.

Thankfully, most of us can develop our anger management skills. Cognitive-Behavioral Therapy is a highly effective anger management therapy. It works by empowering people to see how their thinking processes and beliefs can be a catalyst for anger and aggressive behaviors, and encourages them to learn alternative and more helpful thinking strategies and coping mechanisms to deal with anger when it does arise.

We hope you enjoyed reading this article. Don’t forget to download our three Positive Relationships Exercises for free .

• Beck, R., & Fernandez, E. (1998). Cognitive-behavioral therapy in the treatment of anger: A meta-analysis. Cognitive Therapy and Research , 22 (1), 63–74.
• Cotterell, N. (2021, June 8). Seven steps for anger. The Beck Institute for Cognitive Behavior Therapy. Retrieved from https://beckinstitute.org/blog/seven-steps-for-anger/
• Davidson, K. W., & Mostofsky, E. (2010). Anger expression and risk of coronary heart disease: Evidence from the Nova Scotia Health Survey. American Heart Journal , 159 (2), 199–206.
• Deffenbacher, J. L., Oetting, E. R., & DiGiuseppe, R. A. (2002). Principles of empirically supported interventions applied to anger management. The Counseling Psychologist , 30 , 262–280.
• Hendricks, L., Bore, S., Aslinia, D., & Morriss, G. (2013). The effects of anger on the brain and body. National Forum Journal of Counseling and Addiction , 2 (1), 1–12.
• Lambert, A. J., Eadeh, F. R., & Hanson, E. J. (2019). Anger and its consequences for judgment and behavior: Recent developments in social and political psychology. Advances in Experimental Social Psychology , 59 , 103–173.
• Lee, A. H., & DiGiuseppe, R. (2018). Anger and aggression treatments: A review of meta-analyses. Current Opinion in Psychology , 19 , 65–74.
• Lench, H. C. (2004). Anger management: Diagnostic differences and treatment implications. Journal of Social and Clinical Psychology , 23 (4), 512–531.
• Lochman, J. E., Palardy, N. R., McElroy, H. K., Phillips, N., & Holmes, K. J. (2004). Anger management interventions. Journal of Early and Intensive Behavior Intervention , 1 (1), 47–56.
• Priory. (2020). Anger management symptoms . Retrieved from https://www.priorygroup.com/mental-health/anger-management/symptoms-of-anger-management
• Schimmel, C. J, & Jacobs, E. (2011). Ten creative counseling techniques for helping clients deal with anger. VISTAS Online , 53 . American Counseling Association.
• Staicu, M. L., & Cuţov, M. (2010). Anger and health risk behaviors. Journal of Medicine and Life , 3 (4), 372–375.
• Thomas, S. P. (2001). Teaching healthy anger management. Perspectives in Psychiatric Care , 37 , 41–48.
• Tyrrell, M. (2018, May 7). How to use CBT for anger management . Mark Tyrrell’s Therapy Skills. Retrieved from https://www.unk.com/blog/how-to-use-cbt-for-anger-management/

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Je tenais à prendre un moment pour vous féliciter chaleureusement pour votre article inspirant et captivant !

thank you for doing good work to help those who can’t control their anger. I am sure that a reader who is looking for very useful information about how to deal with his or her anger will be so happy to read all these so good information. thank you so much to Dr. Brown for the helpful work.

Hello Sir/Mam Request for anger counselling for my Son

I’m afraid we don’t provide counselling services through our site. However, Psychology Today has a great directory you can use to find therapists in your local area. Usually, the therapists provide a summary in their profile with their areas of expertise and types of issues they are used to working with: https://www.psychologytoday.com/us/therapists

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It would be nice if there would be some more exercises, with the articles. The reason I say that is because some people don’t have the money to get these exercises all the time. So, if there were some more exercises, we can help those brothers and sisters, that’s having behavior problems. As a case manager, I don’t make enough money to be buying these exercises all the time’s.

You’ll find a range of free anger management exercises and activities in our Anger Management Guide blog post , which includes anger diary templates and reflections. Perhaps these will help!

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Anger management: 10 tips to tame your temper

Keeping your temper in check can be challenging. Use simple anger management tips — from taking a timeout to using "I" statements — to stay in control.

Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child refuses to cooperate? Anger is a common and even healthy emotion. But it's important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships.

Ready to get your anger under control? Start by considering these 10 anger management tips.

1. Think before you speak

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same.

2. Once you're calm, express your concerns

As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

3. Get some exercise

Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.

4. Take a timeout

Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.

5. Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room make you upset? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening. Or agree to eat on your own a few times a week. Also, understand that some things are simply out of your control. Try to be realistic about what you can and cannot change. Remind yourself that anger won't fix anything and might only make it worse.

6. Stick with 'I' statements

Criticizing or placing blame might only increase tension. Instead, use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes" instead of "You never do any housework."

7. Don't hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. Forgiving someone who angered you might help you both learn from the situation and strengthen your relationship.

8. Use humor to release tension

Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.

9. Practice relaxation skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

10. Know when to seek help

Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

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• Kassinove H, et al. Happiness. In: The Practitioner's Guide to Anger Management: Customizable Interventions, Treatments, and Tools for Clients With Problem Anger. Kindle edition. New Harbinger Publications; 2019. Accessed March 11, 2022.
• Understanding anger: How psychologists help with anger problems. American Psychological Association. https://www.apa.org/topics/anger/understanding. Accessed March 11, 2022.
• Controlling anger before it controls you. American Psychological Association. https://www.apa.org/topics/anger/control. Accessed March 11, 2022.
• Tips for survivors: Coping with anger after a disaster or other traumatic event. Substance Abuse and Mental Health Services Administration. https://store.samhsa.gov/product/tips-survivors-coping-anger-after-disaster-or-other-traumatic-event/pep19-01-01-002. Accessed March 11, 2022.
• Caring for your mental health. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health. Accessed March 11, 2022.
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Home — Essay Samples — Life — Emotions & Feelings — Anger

Essays on Anger

Choosing anger essay topics.

When it comes to writing an essay on anger, there are various angles and topics to explore. Anger is a universal emotion that can manifest in different ways, and it's important to choose a topic that resonates with you and allows for in-depth exploration. In this article, we'll discuss the importance of the topic, provide advice on choosing a topic, and offer a detailed list of recommended essay topics divided into categories.

The Importance of Anger Essay Topics

Anger is a complex and powerful emotion that affects individuals, relationships, and society as a whole. Exploring topics related to anger can help us better understand the causes, effects, and management of this emotion. By writing about anger, you can contribute to the conversation surrounding mental health, communication, conflict resolution, and social justice. Additionally, delving into this topic can provide insight into personal growth and self-awareness.

Choosing a Topic

When choosing a topic for an anger essay, it's important to consider your interests, experiences, and the audience you're writing for. Reflect on the aspects of anger that intrigue you or that you feel passionate about. Consider the impact of anger on individuals, relationships, communities, and society at large. Additionally, think about current events, cultural influences, and psychological theories related to anger. Ultimately, choose a topic that allows for meaningful exploration and discussion.

Recommended Essay Topics

Below is a list of recommended essay topics divided into categories. These topics are designed to inspire critical thinking and analysis of anger from various perspectives.

Personal Anger

• Exploring the role of anger in personal growth and self-awareness
• The impact of childhood experiences on adult anger management
• Understanding the connection between anger and mental health
• Anger as a catalyst for positive change

Interpersonal Anger

• The effects of anger on relationships and communication
• Anger management techniques for resolving conflicts in intimate relationships
• Addressing anger in the workplace: strategies for conflict resolution
• The role of empathy in de-escalating anger in interpersonal interactions

Social and Cultural Anger

• Anger as a response to social injustice and inequality
• The portrayal of anger in media and popular culture
• Anger as a driving force for social movements and activism
• The intersection of anger, power, and privilege

Psychological Perspectives on Anger

• Exploring the evolutionary purpose of anger as an emotion
• The cognitive and behavioral aspects of anger and aggression
• Anger as a symptom of underlying psychological disorders
• The influence of personality traits on anger expression and management

Global Anger and Conflict

• Anger as a catalyst for geopolitical conflict and war
• Addressing anger and aggression in international diplomacy
• Understanding collective anger in the context of social movements and revolutions
• Anger and its impact on global peace and security

These essay topics are meant to inspire critical thinking and exploration of anger from various perspectives. Whether you're interested in personal growth, interpersonal dynamics, social justice, psychology, or global issues, there's a topic that can serve as a starting point for your essay on anger.

Ultimately, the key to choosing an effective anger essay topic is to select one that resonates with you and allows for meaningful exploration and analysis. By delving into the complexities of anger, you can contribute to a deeper understanding of this powerful emotion and its impact on individuals and society.

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The Impact of Anger on Characters in King Lear

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Anger - Essay Samples And Topic Ideas For Free

Anger is a natural emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong. Essays can explore the psychology of anger, its physiological effects, methods of anger management, and how it plays a role in social and interpersonal relationships. We have collected a large number of free essay examples about Anger you can find at Papersowl. You can use our samples for inspiration to write your own essay, research paper, or just to explore a new topic for yourself.

How Women are Told to Manage their Anger

Growing up, girls, are taught to mistrust their feelings and are shamed for being too 'emotional.” When women are emotional, especially women of color, they are stereotyped into being on their period, or sometimes are predisposed to not get a higher position in the workforce. However, being emotional is something that can come in handy. Wikipedia defines emotional knowledge as “the capability of individuals to recognize their own emotions and those of others… to use emotional information to guide thinking […]

Marigolds by Eugenia Collier

In the short story “Marigolds” by Eugenia W. Collier is about a 14-year-old girl named Lizbeth that is living in the time of The Great Depression. Early in the story, she is being a child, naive to the world around her but later in the story, she begins to realize that she is living in poverty once she hears her father crying. This leads her to destroy the Mrs lotties symbolic marigolds as an act of anger and sadness which […]

Racism in Just Mercy by Stevenson

"In the three texts we learn about how poor minority groups are affected by racism. In Just Mercy, Stevenson recounts his life working with prisoners on death row that were wrongfully convicted. He also gives examples of his own experiences being a victim of racism. In the recording, The Runaways we learn about police indifference towards poor immigrant latino families. Even though many latino teens were going missing and getting killed the police ignored the families demand for immediate action. […]

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The Dark Side of Adoption: Mental Health in Adoptees

To an outsider, the idea of adoption may seem as a very fruitful endeavor – the birth family gets spared of the financial and time-consuming burden that can come with having another child while the said adoptee gets placed into a more stable environment, with a family who can provide for them in ways the birth family cannot. While on paper this ideology might ring with a perfect tune, to those who have lived as adoptees know the tone to […]

Social Problem of Spanking Children

Children need punishment in order to help them learn what is right and wrong. There are different types of punishments a child can receive, such as timeouts, the taking away of toys or electronics, and spanking. Defined as “hitting a child on the bottom with an open hand,” spanking is something no parent should do to his or her child (Gershoff, 2013, p. 133). Parents should not spank their children, because it does not increase immediate compliance, reduce aggression, nor […]

King Claudius and Hamlet

Hamlet is the Prince of Denmark, the son of Queen Gertrude and late King Hamlet and nephew of King Claudius. In the story Hamlet many people are stuck between if he is actually insane or if he is faking his insanity. Some people really do believe he is and some people believe he is absolutely not. The story is very dramatic and a lot goes on. Hamlet has had to deal with a lot throughout the play. The main problems […]

Racism and Mental Illness in America

Ever since the colonization of Native American land and the forced physical labor of Africans, racism in the United States has continued to be one of the biggest unsolved issues. Parallel to this, mental health and its surrounding issues have been a topic of controversy for many years. However, no matter what era, there has been little public examination into the mental effects of racism on African-Americans. Whether experiencing microaggressions or blatant acts of discrimination, how has racism affected the […]

Emotional Development in Children

Emotional development is a complex process beginning in childhood and continuing into adulthood. Joy, anger, sadness, fear and surprise are the first emotions that can be recognized in babies. Later, as children develop a sense of self, more complex emotions emerge, such as jealousy, empathy, embarrassment, pride, shame, and guilt. This sense of self and the emotional capacity it produces generally occurs at some point after 18 months of age (Santrock, 2016). There are many things that influence the way […]

A Social Competition in Women and a Benevolent Sexism

As outlined previously, we expected to find an increase in social competition in women who experienced both hostile and benevolent sexism. Our findings suggest that neither hostile sexism, benevolent sexism, nor hostile and benevolent sexism have a statistically significant effect on social competition. Consistent with the literature, exposure to hostile sexism was (marginally significantly) positively correlated to an increase in socially competitive behavior (Becker & Wright, 2011; Ellemers & Barreto, 2009). It extends previous research by showing that this positive […]

Essay about John Brown

John Brown was born in Ohio in the year of 1800. Throughout his early life he went through many downfalls and was not a well-known man. He only became known when he was in his late fifties. Brown married at an early age but later married again after the passing of his first wife. He had many children, up to twenty, with his second wife but some of them later died before they even reached of age of adulthood (Chowder). […]

Emotions are the Feelings Aroused in a Human

Emotions are the feelings aroused in a human being or even an animal of higher cognitive faculty in response to internal or external stimuli. The psychologists analyse emotions as having five basic types, fear, sorrow, happiness, anger and disgust. While fear is aroused by noticing a threat, a horror of something terminal, it creates the nervous stress or breakdown, dilutes the pupils of eyes to become large, some shriek out of nervousness while even cases of becoming dumb for life […]

Majority of People Listen to Music

"Majority of people listen to music as a way to entertain themselves, but some people listen to music to express their feelings, to enjoy a brief moment of their tough life. There is many good affects from music for example According to O'Donnell (n.d) scientists have even used music for medical research too and some of it work on patients. In my life music was my first step to learn English, it gave the curiosity of the language I hear. […]

Severity of Physical Activity of Children in Secondary School

Children should have P.E. every year in high school because it can release stress and anger; they need to just get out in competitive activity. Throwing a ball or playing a game with physical activity can reduce a student's anger or stress they may have in school. "Reframing is a mental technique used to defuse hostile feelings and anger," according to the authors Richard West and Lynn H. Turner, in their book, Understanding Interpersonal Communication: Making Choices in Changing Times. […]

In the Book the Things they Carried Pictures how Men Face War

Baseball is known for being America’s pastime, where we often see players throw killer fastballs or hit a grand slam. However, we also witness displays of temper. Many players use different methods to express their emotions when they strike out. For example, some players chew tobacco to calm their nerves, while others vent their anger by throwing helmets on the ground. This isn't a new phenomenon; we constantly see different ways people deal with external conflict, and how these experiences […]

William Shakespeare’s Hamlets and Franz Kafka’s Metamorphoses

In Hamlet by William Shakespeare and Metamorphosis by Franz Kafka, a comparison and contrast can be seen through the characters of their mothers. In Hamlet, his mother is worried about him as he has become a madman. On the other hand, in Metamorphosis, Gregor's mother is shocked and frightened by his transformation into a cockroach. Through the lens of each character's mother, their perceptions of their sons may be similar, but show different emotional reactions. In Hamlet, the protagonist is […]

The Themes of Beauty and Happiness in the Bluest Eye

In Toni Morrison's "The Bluest Eye," a young girl faces all challenges in the world as we follow her sorrowful yet oddly hopeful life. She is a broken soul just curious enough to wonder what love feels like, a dreamer in a hard reality. There is nothing beautiful about the events in Pecola's life, only in the way she fought on through it all, until she couldn't anymore. In a world full of hatred, Pecola still hoped for love and […]

Spanking is Unacceptable and Traumatic for a Child

"There can be no love without justice."-- bell hooks. With love, there should be equality and understanding. In Justice: Childhood Love Lesson, bell hooks argues how physical discipline hurts a child's mind on love and will emotionally scar them. Spanking is not appropriate and can damage a child's life and conception of the meaning of life. A child may form wrong ideas about smacking and later on in life believe it is okay to physically abuse people. Spanking doesn't teach […]

Swear Words: Origins, Usage, and Social Factors

An example word would be a swear word. They are usually sexualized words, or impious towards religion. Since ancient times, religious officials have re-enforced taboo words. Slang words defy the structure of grammar. It has been observed that signs of impolite, physical attraction have also appeared. Swear words have the ability to express strong emotions (related to different types of anger) quicker. They express the speaker’s conversational aim when engaging in dialogue.It depends on the social context that an individual […]

My Mother: Impact of Communication on Interpersonal Relationships

My Mother and the Challenges of Our Relationship The relationship between my mother and I has always been a difficult one. Growing up with a complete lack of communication in my family has made it difficult for me to maintain successful relationships with my family members, especially with my mother. Due to this lack of communication, my mother and I have had a hard time seeing eye to eye, which often creates an atmosphere of frustration and anger. Our arguments […]

Two Kinds by Amy Tan Essay: the Clash of Cultural Identity and Parental Expectations

Unpacking the High Expectations First, children who get an education in their household are always known to feel inferior to their parents' high expectations. For example, Jing-Mei refuses to follow her mother's expectations by not going to piano practice and disobeying her. Families go through many struggles with high expectations due to their past based on what was unacceptable now and then. Two Kinds by Amy Tan's essential elements are primarily based on high expectations, selfishness, and the truth between […]

Soccer and Stock Markets

According to earlier studies, emotions are omnipresent. They have an essential effect on the individuals' behaviour and thus the decision making. Take for example the impact of anger on judgment and it's influence on cognition, and how the incidental anger in one situation can result in misattributed blame in another (Tedeschi and Quigley 1996). Again,According to Aristotle, "Anyone can become angry,that is easy. But to be angry with the right person, to the right degree, at the right time, for […]

Soccer and Stock Market

When reviewing previous papers, we can touch the remarkable role of emotions that would suggest alternative courses of action affecting behavior of individuals and thus the decision-making, As a simple example the incidental anger happening in one situation will elicits automatically a motive to blame individuals in other situations even though the targets of such anger have nothing to do with the source of the anger (Tedeschi & Quigley 1996), and that typically occurs without awareness, as if Emotions play […]

Conflict is not only Inevitable but Necessary

In an organization conflicts can encourage debate and competition which is good for almost any setting. There is a such thing as conflict being healthy as it can potentially improve team culture and allow people to learn more. In the very 1st chapter, Mayer describes conflict as to be natural, inevitable, necessary, and normal is completely dependent upon how we choose to handle it not the actual problem itself. Disagreements will arise no matter what in companies, so it is […]

The Rich Brother: the Role of Arrogance in Straining Familial Bonds

"The Rich Brother" Summary The definition of arrogance is having or revealing an exaggerated sense of one's importance or abilities. Being arrogant may cause someone not to show affection towards people and not demonstrate loving characteristics. In The Rich Brother, there are two brothers, Pete and Donald. Pete is the older brother, and Donald is younger. Throughout the story, the reader can begin to realize that Donald is very arrogant. This causes the relationship between the brothers to be very […]

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Anger is temporary madness: the Stoics knew how to curb it

Rockwell Kent’s illustration of Captain Ahab from the 1937 edition of Moby Dick. Photo by Rex Features

by Massimo Pigliucci   + BIO

People get angry for all sorts of reasons, from the trivial ones (someone cut me off on the highway) to the really serious ones (people keep dying in Syria and nobody is doing anything about it). But, mostly, anger arises for trivial reasons. That’s why the American Psychological Association has a section of its website devoted to anger management. Interestingly, it reads very much like one of the oldest treatises on the subject, On Anger , written by the Stoic philosopher Lucius Annaeus Seneca back in the first century CE.

Seneca thought that anger is a temporary madness, and that even when justified, we should never act on the basis of it because, though ‘other vices affect our judgment, anger affects our sanity: others come in mild attacks and grow unnoticed, but men’s minds plunge abruptly into anger. … Its intensity is in no way regulated by its origin: for it rises to the greatest heights from the most trivial beginnings.’

The perfect modern milieu for anger management is the internet. If you have a Twitter or Facebook account, or write, read or comment on a blog, you know what I mean. Heck, Twitter anger has been brought up to new heights (or lows, depending on your point of view) by the current president of the United States, Donald Trump.

I too write quite a bit on online forums. It’s part of my job as an educator, as well as, I think, my duty as a member of the human polis. The conversations I have with people from all over the world tend to be cordial and mutually instructive, but occasionally it gets nasty. A prominent author who recently disagreed with me on a technical matter quickly labelled me as belonging to a ‘department of bullshit’. Ouch! How is it possible not to get offended by this sort of thing, especially when it’s coming not from an anonymous troll, but from a famous guy with more than 200,000 followers? By implementing the advice of another Stoic philosopher, the second-century slave-turned-teacher Epictetus, who admonished his students in this way: ‘Remember that it is we who torment, we who make difficulties for ourselves – that is, our opinions do. What, for instance, does it mean to be insulted? Stand by a rock and insult it, and what have you accomplished? If someone responds to insult like a rock, what has the abuser gained with his invective?’

Indeed. Of course, to develop the attitude of a rock toward insults takes time and practice, but I’m getting better at it. So what did I do in response to the above-mentioned rant? I behaved like a rock. I simply ignored it, focusing my energy instead on answering genuine questions from others, doing my best to engage them in constructive conversations. As a result, said prominent author, I’m told, is livid with rage, while I retained my serenity.

N ow, some people say that anger is the right response to certain circumstances, in reaction to injustice, for instance, and that – in moderation – it can be a motivating force for action. But Seneca would respond that to talk of moderate anger is to talk of flying pigs: there simply isn’t such a thing in the Universe. As for motivation, the Stoic take is that we are moved to action by positive emotions, such as a sense of indignation at having witnessed an injustice, or a desire to make the world a better place for everyone. Anger just isn’t necessary, and in fact it usually gets in the way.

The philosopher Martha Nussbaum gave a famous modern example of this in her Aeon essay on Nelson Mandela. As she tells the story, when Mandela was sent to prison – for 27 years – by the Apartheid government of South Africa, he was very, very angry. And for good reasons: not only was a grave injustice being perpetrated against him personally, but against his people more generally. Yet, at some point Mandela realised that nurturing his anger, and insisting in thinking of his political opponents as sub-human monsters, would lead nowhere. He needed to overcome that destructive emotion, to reach out to the other side, to build trust, if not friendship. He befriended his own guard, and eventually his gamble paid off: he was able to oversee one of those peaceful transitions to a better society that are unfortunately very rare in history.

Interestingly, one of the pivotal moments in his transformation came when a fellow prisoner smuggled in and circulated among the inmates a copy of a book by yet another Stoic philosopher: the Meditations of Marcus Aurelius. Marcus thought that if people are doing wrong, what you need to do instead is to ‘teach them then, and show them without being angry’. Which is exactly what Mandela did so effectively.

So, here is my modern Stoic guide to anger management, inspired by Seneca’s advice:

• Engage in preemptive meditation: think about what situations trigger your anger, and decide ahead of time how to deal with them.
• Check anger as soon as you feel its symptoms. Don’t wait, or it will get out of control.
• Associate with serene people, as much as possible; avoid irritable or angry ones. Moods are infective.
• Play a musical instrument, or purposefully engage in whatever activity relaxes your mind. A relaxed mind does not get angry.
• Seek environments with pleasing, not irritating, colours. Manipulating external circumstances actually has an effect on our moods.
• Don’t engage in discussions when you are tired, you will be more prone to irritation, which can then escalate into anger.
• Don’t start discussions when you are thirsty or hungry, for the same reason.
• Deploy self-deprecating humour, our main weapon against the unpredictability of the Universe, and the predictable nastiness of some of our fellow human beings.
• Practise cognitive distancing – what Seneca calls ‘delaying’ your response – by going for a walk, or retire to the bathroom, anything that will allow you a breather from a tense situation.
• Change your body to change your mind: deliberately slow down your steps, lower the tone of your voice, impose on your body the demeanour of a calm person.

Above all, be charitable toward others as a path to good living. Seneca’s advice on anger has stood the test of time, and we would all do well to heed it.

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Essays on Anger Management

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In his seminal work, A History of the Nine Principles of Policing, Robert Peel of the London Metropolitan Police (LMP) mentioned two important principles of policing. First, “no quality is more indispensable to a policeman than a perfect command of temper; a quiet, determined manner has more effect than violent action.” Second, “The securing and training of proper persons is at the root of efficiency.” This review will apply these principles in the context of law enforcer management and training.

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The provision of case management services is done within correctional and community environmental in aiding individuals improve their criminal behaviors and conditions. In the current world, criminal activities have become rampant with the increased cases of robbery, murder, and drug abuse. The community perceives violent crime as the most perilous crime as a result of its integral effect on the public. Therefore, the government has initiated measures and mechanisms through which violent crimes can be combated. For instance, community and correctional setting facilities have facilitated in improving the security situation within the country.

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Anger management is a set of therapeutic techniques used in psychology to help people with uncontrollable anger regain control of themselves when angry. In some places anger management is a legal requirement. These techniques range from physical activities to mental engagements.

Physical activities conducted to manage anger include taking deep breaths and working out. These activities are recommended as they have been noted by psychologists as being effective stress reducers. The whole concept of incorporating physical activity in anger management is to relax the body and hence avoid acting inappropriately when provoked.

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Effective Communication to Deep Breathing: 5 anger management tips to prevent relationship damage

Learn five essential anger management techniques to safeguard your relationships from potential harm. Know how to cultivate healthier communication and maintain emotional balance in your interactions.

Recognise Early Warning Signs

Understanding your triggers and early warning signs of anger is crucial. Pay attention to physical cues like increased heart rate, tense muscles, or shallow breathing. Also, be mindful of emotional indicators such as irritability, frustration, or feeling overwhelmed. By recognising these signs early on, you can take proactive steps to calm yourself down before your anger escalates.

Practice Deep Breathing and Relaxation Techniques

When you feel anger rising, take a moment to pause and practice deep breathing or relaxation techniques. Deep breathing exercises can help activate the body's relaxation response, reducing the intensity of anger. Try inhaling deeply through your nose, holding for a few seconds, and then exhaling slowly through your mouth. Additionally, techniques such as progressive muscle relaxation or visualisation can help you relax both mentally and physically.

Communicate Effectively

Effective communication is essential for resolving conflicts and preventing anger from damaging relationships. Instead of lashing out in anger, express your feelings calmly and assertively. Use "I" statements to communicate how you feel without blaming or criticising the other person. For example, say, "I feel frustrated when..." rather than "You always make me angry when...". Listening actively to the other person's perspective is also crucial for understanding their point of view and finding common ground.

Take a Timeout

If you feel overwhelmed by anger, it's okay to take a timeout to cool off. Let the other person know that you need some time alone to collect your thoughts and emotions. During this timeout, engage in activities that help you relax and regain perspective, such as going for a walk, listening to music, or practising mindfulness. Stepping away from the situation temporarily can prevent you from saying or doing something you might regret later.

Seek Professional Help if Needed

If you find it challenging to control your anger or if it's causing significant problems in your relationships, don't hesitate to seek professional help. A therapist or counsellor can provide you with personalised strategies and support to manage your anger effectively. They can also help you explore underlying issues that may be contributing to your anger and develop healthier coping mechanisms.

In conclusion, managing anger is essential for maintaining healthy and fulfilling relationships. By recognising early warning signs, practising relaxation techniques, communicating effectively, taking timeouts when necessary, and seeking professional help if needed, you can prevent anger from damaging your relationships and foster deeper connections with your loved ones. Remember, it's okay to feel angry, but it's how you choose to express and manage that anger that makes all the difference.

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