Anger Management Exercises to Control Anger

Anger Management Exercise to calm your nerves down. Here We are sharing with you 8 Strategies to Control Anger.

Exercises to Help You With Anger Management

“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” – Buddha

Anger is a very powerful emotion and while releasing anger can be good for our health, it can also become a burden. Anger makes us react irrationally and aggressively and can cause us mental health problems including social isolation, physical distress, and emotional unrest.

There are people who are more prone to anger than others. Conditions of extreme stress, children, and teenagers with mental health disorders, adults with a history of trauma are more likely to have a very strong feeling of anger.

If you need help in controlling your anger, there are many self-help exercises you could try at home and at work. These exercises can help you reduce your anger and improve your overall well-being.

Exercises To Try

8 Anger Management Exercise To Calm You Down Fast:

If you are prone to outbursts of anger, these exercises can help you calm down:

1. Breathe Deep

Our mental health is very closely related to our physical health. When we are angry our breathing gets fast and shallow; this is a way of our body telling us to calm down.

Also Read: RAIN- Mindfulness Tool to Deal With Your Overwhelming Emotions

When this happens, try to breathe slowly and deeper from your core than your chest. Breathe in through your nose and breathe out through your mouth. Repeat this process as required.

2. Relax Your Mind And Body

Relax Your Mind And Body

When we are angry, we are letting all the negative emotions run through our mind and body. To control your anger, try to find a comfortable and quiet place, close your eyes and find your “happy place”.

We all have that one place in our minds that, no matter what, helps us relax and put a smile on our faces. Think about that place, all small details, and relax those tensed muscles.

3. Go For A Walk

Go For A Walk

Exercising regularly is very effective in controlling our stressors and negative emotions. If you feel like you are about to snap at your partner, child, or co-worker, try to walk it off.

Either go for a brisk walk or a run. Physical activity of any kind can be helpful in controlling your anger and stress.

Also Read: One Step at a Time: A Guide to Mindful Walking

4. Identify Your Triggers

Sometimes a simple word from a person or a specific situation can cause us to react aggressively. If possible, try to make an effort to deal with such situations. The point is to identify your triggers to your aggressive behavior and try to control such situations.

5. Listen First

Listen First

“Think before you speak”

Sometimes our anger makes us jump to conclusions that might not be correct and we might say something mean. This kind of behavior can make us feel regret at the end of the day. To avoid this, make sure you listen first to the other person before responding to them.

Also Read: 7 Simple Ways to Be a Good Listener

6. Replace the Negative with the Positive

As mentioned above, anger can cause us to react irrationally and can make us say something we might come to regret later. To avoid this behavior, try to change your negative thoughts to positive ones.

7. Don’t dwell

The worst thing you could do to yourself is to dwell on situations for a long time. Dwelling on things doesn’t make things easier. It only creates a mountain of negativity until you snap at someone you care about.

To avoid this, try to move on and look at the positive than the negative.

8. Try Online Therapy

Anger management therapy is a wonderful tool to help you regulate your anger. It can help you identify the stressors that are causing your anger and provide resources to help control it.

Also Read: Best Online Anger Management Classes Of 2020

Final Words

Managing anger in a healthy way is tough and it takes time. If you feel like your anger is causing you or someone you care about hurt and pain, then try to control your emotion either by yourself or with the help of a professional.

There is therapy available for anger management including cognitive-behavioral therapy and talk therapy. While there are medications available for controlling anger, it is recommended that you consult a physician before taking any medication.

Anger is a strong and powerful emotion that can be healthy. But prolonged anger can create severe mental and physical distress. Practicing these exercises can help you curb your anger and make you feel less stressed and anxious.

If you need help, don’t hesitate to contact your therapist or doctor.

“For every minute you are angry, you are giving up sixty seconds of peace of mind” – Ralph Waldo Emerson

Breathe in. Breathe out.

More Interesting Articles:

5 Best Mantras for Anger Management: Must Try

7 Best Stress Management Apps 2020: Throw Depression Miles Away


  1. Amara Smith

    Self awareness is must but Replacing the Negative with the Positive is difficult.

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