7 practical ways to
control your anger

We all know what anger is and what it does. We have heard that anger can spoil relations, harm us and can put us at the risk of losing respect. Those who experience this intense emotion have also heard a million times ‘don’t get angry’. Very few ever would have got the answer to ‘how not to get angry’. Well, that’s what we will talk about today - ways to anger management.

One of the ways to anger management is meditation. It is simple, quick, effective, and cost-free. Without exploring the emotion further, let’s look at the below-listed anger management tips.

1. Breathe out stress

Sudarshan Kriya is a powerful breathing technique that helps to release stresses accumulated in our body and in the mind as impressions. It purifies and harmonizes our entire system.

“Earlier my anger always used to be on the peak and my friends would avoid spending time with me. With regular practice of Sudarshan Kriya, the intensity of my anger has reduced and now, my friends share that they feel more comfortable with me,” said Aditya Singh Taneja.

2. Your mantra to calm down

Sahaj Samadhi Meditation takes the help of a mantra to lead the meditator towards a deep experience. The mantra is powerful and helps to clear the layers of our consciousness from the impressions that are stored in it. Regular practice of Sahaj Samadhi meditation brings tremendous clarity of perception and an unshakeable calmness.

3. Nail your anger

Perhaps you heard the story of the boy who used to nail the fence every time he would get angry. You do not need to do that, but the moment you start getting angry, become aware of the emotion rising you. When you become aware, a shift happens in the mind and the anger drops. It may not be easy to keep awareness when angry and so, regular practice of meditation is required. It gives you the ability to witness your own mind and the rise and fall of emotions in it.

4. Good work = Calm mind

“Anger happens because of your love for perfection,” says Gurudev Sri Sri Ravi Shankar.

Anger is usually when something does not happen the way it is desired. But, most of the time when you get angry, you end up regretting or feeling bad later on, isn’t? This regret further creates agitation in the mind.

The key lies in accepting the situation. Know that it is alright that you got angry. Just accepting yourself for getting angry will calm you down. A calm mind gives you the ability to think constructively and do the needful.

Remember, good work always happens with a calm mind. Only with awareness can anything be corrected and it is good to remember that no mistake can be corrected with anger.If you are getting angry too often, then:

If you are getting angry too often, then:

  • Watch your food. Make sure you eat healthy vegetarian food that includes grains, green vegetables, fruits, and salads.
  • Ensure that you rest for at least 6-8 hours a day.
  • Meditate daily. You can meditate at any time of the day. Meditating in a quiet place will keep you away from distractions and ensure that you get a deeper experience.
  • You can also meditate with your friends – meditating in a group has a greater impact.

5. Show anger, don’t get angry

At times, it may seem like getting angry is important to get things done. For instance, if you are a parent with a small child then you may need to be firm and show anger to your child. But know that showing anger is different from getting angry. When you show anger, you are only pretending to be angry, but deep inside you are calm. With regular practice of meditation, you are able to show anger (where needed) instead of getting angry.

“Regular meditation has helped me to keep my mind calm in every situation. Now even if the situation demands, I do not burn with anger. I am able to show anger yet, remain peaceful inside,” said Deepti Sachdev.

6. Make your anger expensive & smile cheaper

The secret to anger management is just smiling more often. You cannot get angry when you are busy smiling. Be proud of being a person who hardly gets angry and is ever-smiling. Regular practice of meditation can definitely help get this attitude shift.

7. Drop all labels

You get angry at something that is happening in the present. Gurudev says, “Any emotion should persist for the same time as that of a line drawn on water.” The same goes for your anger. It comes and it goes. However, as you continue with your spiritual practices, the frequency with which anger arises will drop noticeably. You will find that situations that disturbed you before do not even bother you anymore.

It is important that we do not allow the anger in our mind to ferment and become hatred. This removes the joy and love in our life. Being happy is not a luxury, it is a necessity and the real key to happiness lies in our ability to connect with ourselves through meditation.

This is continued from the previous article on Tips to Reduce Anger

Inspired by Gurudev Sri Sri Ravi Shankar's wisdom talks


Practicing meditation regularly alleviates you from stress-related problems, deeply relaxes the mind and rejuvenates the system. The Art of Living’s Sahaj Samadhi Meditation is a specially crafted program to help you tap into your unlimited potential by diving deep within yourself.

Find a Sahaj Samadhi Meditation program at an Art of Living center near you.​