anger management tips and toolsEverybody feels angry sometimes. And it’s okay to feel angry. It is what we do with those feelings and how we react to it that matters.

Uncontrolled anger can affect our health and our relationships with others.

If you feel like you are negatively affected by how you experience anger, talk to a qualified anger management professional about identifying the root of the problem and how to express your anger more constructively.

What is Anger?

Anger is a normal, healthy human emotion. It can be a good thing and help us in our time of need, but it can also cause problems. Anger is not a bad feeling; however, we may feel bad after expressing our anger. How we react to anger could be hurting us and the ones we love.

When we get angry, our blood pressure increases, and stress hormones flow through the body. Excessive anger puts stress on the body and harms our physical and mental health.

What does anger feel like?

When we talk about how to control anger, we have to start with identifying what it feels like.

Anger can feel like:

  • Increased heart rate
  • Increased and shallower breathing
  • Tightness in the shoulders
  • Warmness in the Face.

How to tell if anger is a problem

Anger is one of the fundamental human emotions that everyone experiences at some point. If you are wondering if anger is becoming a problem – ask yourself the following questions:

  • Am I dealing with anger daily?
  • Is it affecting my life? My relationships? My health?
  • Is it leading to aggression?

These are signs that it might be time to start working on analyzing and controlling your anger.

10 Anger Management Tips

Identifying Stressors

The first step to managing anger and its reactions is identifying what causes it. By learning what it is that causes you to feel angry, you can find ways to cope and avoid it in the future. Take some time to consider when you get angry and evaluate those thoughts.


Mindfulness is a type of meditation where you focus on bringing your attention to the moment. By actively paying attention to your thoughts and emotions, you might be able to distance yourself from expressing negative feelings in a harmful way.

Grounding Exercises

Grounding exercises are a mindfulness activity designed to help bring yourself back to the present.

Try scanning the room for 5 things you see, 4 things you hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste.

This exercise works your brain to turn attention away from intrusive thoughts and to the moment. A benefit of this strategy is that it can be used anywhere, anytime.


Writing can give us an insight into our anger. At the moment, it could be hard to analyze our thoughts and feelings clearly. If we take some time to write about anger, and when it happens, we could be reflecting to see a pattern. Maybe we are getting angry when we are too busy to eat lunch or maybe we didn’t get enough sleep. Bringing awareness to our emotions helps us find constructive ways to express them and insight into our thoughts.

Step Away But Don’t Walk Away From Anger

When we feel overwhelmed by our anger and emotions, it is understandable to want to remove ourselves from the situation. Taking time to breathe and relax could prevent us from expressing our anger in a way we might later regret. Approach the situation again when calm and level-headed, but don’t ignore the feelings experienced in the moment.

Bottling up our anger does not make it go away. In fact, it might cause future resentment and more problems over time.

Get Support From Others

You don’t have to deal with issues with anger alone. One of the best ways to work through anger is by talking through your feelings. By speaking with others, you might find some clarity in the problem your facing and learn to communicate in a healthier way.

Get A Different Perspective

When you’re angry, imagine you are watching yourself. How does this make you feel? How do you think the people around you feel when you are angry? Take time to reflect on the ways you express your anger, and if there is a more productive way to communicate your feelings.

Try Breathing Exercises

One of the signals of anger is faster, shallower breathes. By bringing attention to your breathing and trying to slow it down, you can find the root of your anger more clearly and address it calmly.

Consider Physical Exercise

Getting your body moving helps to release tension and anger in your body. Exercise also releases adrenaline and cortisol that are experienced when you feel anger so you can regulate these hormones more effectively.

Assert Yourself

If the way we are expressing our anger does not serve us, we have to find something else. By being assertive of our needs without hurting others and communicating our feelings directly and calmly, we can find solutions to the root of your anger.

Olympia House Rehab

It is important for everyone to take time to identify the root of our anger. At some point, everyone experiences anger and the challenges that come with learning to control it, however, if it is harming your life and becoming a problem, please reach out or call us directly at (888) 795-1965.