How to Cope and Manage Anger

anger managementAnger is a natural response to feeling treated unfairly, deceived, attacked or frustrated. Everyone gets angry sometimes; it is part of being human. Hence it is a healthy emotion. However, it flares up all the time or spirals out of control. Chronic explosive anger has grave consequences for your health and state of mind. The following insights might help you manage the state of your anger.

Think before you speak

In the heat of an argument or talk, it is easy to say something that will make you regret later. Take a few moments to collect yourself and thoughts before saying something. Additionally, the same should apply to your colleagues.


Physical exercise can help you reduce the stress that can cause you to be angry. Whenever you fill your anger is escalating, you need to go for a brisk walk or run. Additionally, you can spend some time doing other enjoyable physical activities. Physical activities help people to release the anxiety hormones hence it makes you feel better.

Use humor to release tension

Lightening yourself up can help diffuse tension. Use humor to help you face the problem making you angry. However, avoid sarcasm as it may stir things up by hurting feelings making the situation worse.

Know when to seek help

Anger management may be challenging sometimes. If your anger seems to be out of control, you need to seek help from your friends or family members.

Practice relaxation skills

Relaxation skills can help you when anger flares. Practice deep-breathing exercises, repeat calming words, and imagine a relaxing scene. If you are a fun of music, you need to listen to your favorite songs it will sooth you up and hence calm down. Moreover, you should be able to do anything possible to help you achieve relaxation mode.

Never hold a grudge.

People always get swallowed by bitterness or sense of injustices. Forgiveness is a powerful tool that I always practice. If you allow anger of negative feelings to cloud your mind, you might end up committing suicide. Additionally, if you can manage to forgive someone who has wronged you, it will help you learn from the situation and strengthen your relationship.

The “I” statement

To avoid placing blame or criticizing, which might only stir things, stick to the use of “I” statement. For example, “I’m upset that you did not help with the house chores” instead of “You never help in-house duty.” The “I” statement allows people to win and sees sense in what you are doing.

Express your anger

express angerExpression of my anger is one of the best ways I use to deal with my anger. As soon as you are calmed and thinking clearly, express your frustrations in the most non-confrontational and confident manner. At this point, state your needs clearly and directly, without trying to control or hurt others.


Time out is not just for children. Give yourself breaks during times of the day that tend to be stressful. Take a few quiet moments it might help you feel better and prepared to handle what is ahead without getting angry or irritated.

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