Stress

5 Tips on How to
Deal with Anger

Discover practical strategies for managing anger while achieving more calm and emotional regulation. Read the article now!

Denise Everheart

Everyone experiences anger from time to time. Anger is a normal emotion. However, it can affect your mental health and daily life if it becomes uncontrolled or a frequent occurrence. Either way, we have effective strategies that help you quickly return to calm and can also be used to control anger before it happens. Let’s look at the best strategies so you can have a say over your anger and control other emotions as well.

Topics covered:

Understanding the underlying causes of anger
Stress is a major cause of anger issues
Side effects of a lack of anger management
Identifying anger triggers
Controlling anger in the moment
Cognitive restructuring for anger management
Making small changes for a lasting impact
Seeking support for anger management
Breathwork and meditation for anger management
Related articles

Understanding the underlying causes of anger

According to Gurudev, a master of meditation, one of the main causes of anger is a desire for perfection, which leads to anger at imperfection and injustice. He shares three wisdom nuggets centered around acceptance that help to give perspective when wanting perfection turns into anger.

Accept people and situations as they are

You can’t expect everyone to be just like you or agree with you all the time. The world is diverse, and people are diverse. But unconsciously, we want everyone to be like us. It’s just not possible. So, accept people and situations as they are without expecting everybody to agree with what we think is right. Give people time and space to grow, and you will experience less anger.

Don’t see intention behind other people’s mistakes

Everybody makes mistakes. And when it happens to you, what do you do? You make excuses, saying, “Oh, everybody makes mistakes.” But when somebody else does it, what do we say? “That guy intentionally did this!” And they might not even be aware this has happened. When we see intention behind others’ mistakes, we are the ones who suffer. Be generous, forgive, and forget, and your mind becomes calmer.

Expectations reduce joy

Expectations are just imaginations of the future. They’re your imaginations of what reality could be, but reality may not live up to your imagination. If you expect something, you’ll inevitably be disappointed, or the joy you get out of it will be reduced.

When expectations are not met repeatedly, this can lead to frustration, disappointment, and anger. Dropping expectations and living in the present moment leads to less anger and more joy.

Stress is a major cause of anger issues

When we are stressed, sometimes out of courtesy, we tolerate people and situations. And sometimes we tolerate, and then we tolerate some more, and then we tolerate even more. We are not showing anger outside, but inside, we are boiling. And one day, it just bursts! It becomes even more dangerous when we try not to express anger.

There are several tips that can help.

Wisdom. It is the wisdom that prevents stress from getting into our system by reminding us to pause and engage our sense of reason.
Breathwork.
- Straw breath
- Alternate nostril breathing
- Humming bee breath
- Full yogic breath
- SKY Breath Meditation
Physical activity.
- Working out
- Walking in nature
- Practicing yoga, especially Sun Salutations
Progressive muscle relaxation.
- Body scan
- Yoga Nidra
Proper rest.
- Deep sleep
- Sleeping on time
- Sleeping enough
Meditation.
- Guided meditations
- Mantra-based meditation
- Breath-based meditation

Side effects of a lack of anger management

What happens when we do not manage anger?

Uncontrolled anger can lead to problems in relationships, work, and overall well-being
Chronic anger can cause too much stress and strain on our hearts, causing high blood pressure levels, increased heart rate or irregular heartbeats, and an increased risk of strokes
Irritability, muscle tension, and insomnia are also common symptoms when anger isn’t managed properly

Identifying anger triggers

Identifying personal triggers can help manage anger. Common triggers include stress, frustration, and hurt feelings. Recognizing the physical sensations of anger, such as a racing heart or increased blood pressure, can help identify triggers even further. Keeping a journal or log can help track patterns and triggers of anger.

Once you have identified your personal triggers, you can start taking steps to manage anger as it happens and maybe even prevent it before it starts.

Controlling anger in the moment

Simple and practical remedies can help you reduce anger in the moment. For example, mindfully using humor to diffuse tension and reduce anger can sometimes be effective. Taking a step back and counting to 10 can help delay reactions and reduce anger, leading to a more positive outcome.

Deep breathing exercises can definitely help calm the body and mind in moments of anger. Straw breathing is the easiest breathing technique to use in a moment of intense anger. Simply breathe in through the nose and out through the mouth as if you have an invisible straw in your mouth. This technique can help lower blood pressure quickly. If you have the ability to sit with your eyes closed, it works even better.

Cognitive restructuring for anger reduction

Cognitive restructuring involves changing negative thought patterns to manage anger. There are two ways you can do this.

The first way is from the level of the mind. Identify negative self-talk, reframe situations to focus on solutions rather than problems, and practice gratitude. When you are aware of negative self-talk, you can start to break this habit, but it can be challenging at best. Consciously looking for solutions rather than obsessing over the problem is another way to engage your mind's faculties. Counting your blessings and focusing on gratitude makes it impossible for anger to grip you.

The second way you can cognitively restructure your thoughts and emotions is through the power of your own breath. SKY Breath Meditation is one of the most unique ways to achieve emotional regulation without the need for self-examination. This doesn’t mean that you can breathe and not work on yourself. It means you have a highly effective tool that can help reduce and even prevent anger more quickly.

Making small changes for lasting impact

Making small changes to daily habits can help reduce anger and improve mental health.

Engaging in regular physical activity, such as a brisk walk or a long run, can help reduce tension and anger
Improving sleep habits can help reduce irritability and anger
Seeking support from friends, family, or a therapist can help manage anger
Practicing relaxation skills, such as meditation, yoga, and progressive muscle relaxation, can help reduce stress and manage anger
Avoid overly spicy food and too much caffeine to reduce anxiety and anger flare-ups

Seeking support for anger management

If you are experiencing chronic anger issues, seeking support is essential for managing anger and improving mental health. It’s important to recognize that unexpressed anger can lead to problems and to seek help when needed. Anger can be a sign of underlying mental health issues, such as depression or anxiety. Consider these options:

Working with a therapist can help develop effective anger management strategies.
Joining a support group can provide a sense of community and connection.
Practicing self-care and prioritizing physical health can help reduce anger.

Breathwork and meditation for anger management

SKY Breath Meditation gives you the ability to manage your emotions and transform mild irritations into calm before you feel anger. SKY is easy to learn and just takes 10 minutes to practice each day. Here are some of the other benefits a SKY practice can give you:

60% reduction in stress hormones
Significant decrease in depression and anxiety
Greater mental focus
Enhanced deep sleep
21% increase in life satisfaction
Reduced PTSD
Improved personal relationships
Healthier blood pressure

Learn SKY for yourself by registering for the Art of Living Part 1 course today!