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How To Control Anger Before It Starts Controlling You. 8 Tips with Expert Advice

While you searched for how to control anger… what was the push behind it!

Is it detrimental to your physical and mental health, relationships, and overall well-being, or is it something else?

Managing anger is one of the most important aspects of maintaining a healthy lifestyle. If left unchecked, your anger can make life harder for you and those around you. 

Nobody will walk down telling you that you have severe anger issues that can be life-threatening and need to be taken care of. Almost all the time, we knowingly ignore that things are getting out of control and that it's high time we seek help.

Since you have come here for answers on how to control anger, you've accepted the reality and decided to get help from a therapist. And for that, kudos to you. 

Kudos to you cos you have finally made your first move toward anger management.

In this blog, I will give you tips on how to control anger and also guide you on how to deal with anger issues. Focusing on these strategies allows you to keep your emotions in check and lead a more peaceful life.

But before we dive right into the tips, let me give you the definition of anger issues.

Anger is a normal emotion, but how to manage anger outbursts can be more challenging

According to the American Psychological Association, the proper definition for anger is - An emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong. (Ok, now I sound like a professor) 

Let me simplify this…anger is an emotional state that can range from mild irritation to intense rage. It is a normal and natural human emotion, but anger can also become problematic if it is felt too often or intensely.  

It may be caused by external factors such as stressful life events or internal factors such as personality traits and thought patterns. So you might want to know how to cope with anger and how to manage anger outbursts.  Well, the answer is simple. Anger management techniques can help people learn how to control their emotions in healthy ways and reduce the adverse effects of anger on their lives. 

Anger Management

When anger gets out of hand, it can lead to physical or verbal aggression, severely affecting relationships and mental health. Finding healthy ways how to cope with anger is essential before it spirals out of control. This is where the question of how to get rid of anger comes up, and that's what my agenda is…helping you understand the right ways to control your anger without putting yourself under unnecessary pressure.

So let's explore these tips for anger management.

How To Control Anger? 9 Tips for Anger Management

Have you been feeling angry? What about your career, personal life, and opinionated people? 

First, take a few moments to recognize how you feel when you become angry. Identify any physical sensations and how your thoughts and actions may be affected. Once you realize how anger affects you, it will be easier to reduce your emotions' intensity and you will understand how to manage anger..

If you believe mastering the art of controlling your anger is the goal of anger management, that's not correct. The real deal of anger management or anger management therapy is to help you with several strategies that you can use to help manage your anger and keep it from becoming a problem. 

By doing this, you'll feel better and be more likely to meet your needs, deal with conflict in your life better, and forge stronger bonds with others.

So, "How to reduce anger" while change might not occur right away,  there are many methods you can adopt to deal with your anger.

1. Identify what triggers you

Consider asking yourself, "What am I truly furious about" if you notice your frustration and anger proliferating. Take those answers or trigger points on a note. Long lines, traffic jams, rude remarks, or extreme exhaustion, let it be anything, keep a record of all that makes you angry.

You may work on some anger management strategies with the help of an expert in anticipation of situations that you typically find upsetting. Understanding the actual cause of your anger will improve your ability to express, take appropriate action, and work toward a solution. Also, you can plan your day differently to manage your stress better. 

2. Talk through your feeling

Talking to someone who positively impacts you, whom you can trust with your issues, like your therapist, a friend, or your loved one in person, is the most effective way to reduce stress. The person only needs to be a good listener; they are not required to offer solutions.

But discussing your emotions and looking for alternative viewpoints are not the same as Venting. Simply expressing your rage will only inflame your temper and worsen your anger. The common myth is that anger shouldn't be "held in." Venting and letting it all out is healthy. 

Venting is not any healthier than holding and avoiding rage, even though both are unhealthy. You don't have to "let out" your anger violently to keep from losing your cool. In reality, angry outbursts and rants heighten your anger issue.

So, talking it through with a friend or your loved one will help you through your anger issues and guide you on how to cope with anger, but it is important to note that Venting Can Backfire.

3. Wait no more for anger management therapy.

Anger management therapy?


I don't think I need that…if this feeling shadows you, then let me tell you, going for therapy does not necessarily mean you have an issue; it's about prioritizing yourself and investing in your well-being.

Anger management therapy can be an effective way to learn how to control and manage one's feelings of anger. It helps individuals to identify the causes behind their emotion, how to cope with it, how to reduce anger, how to prevent future outbursts, and how to express their feelings more constructively. 

When engaging in anger therapy, it's essential to maintain an open mind and a willingness to explore how specific triggers can cause the body to react angrily. Several strategies can be utilized to help manage one's anger and prevent future outbursts, such as deep breathing and relaxation techniques, identifying how thoughts contribute to anger, learning how to communicate feelings in a non-aggressive way, and recognizing how to manage stress better. 

To put it all together, online anger management therapy is a one-stop destination for finding solutions on how to control anger and how to stop being angry.

Do you feel like talking to one of our anger management therapists? Schedule your appointment by clicking the link below.

4. Work that stress out

Exercise can help you manage stress, which can make you furious. If you notice your frustration growing, take a quick stroll or run. Or spend some time engaging in some other fun physical activity.

It is said that whenever your degree of anger increases, a tremendous amount of energy is produced, so why not put that energy to good use? Instead of wasting that energy in meaningless fights, putting that into building yourself physically and mentally sounds more promising.

Regular exercise aids with stress relief. Exercise lowers stress, which could increase your ability to handle frustration and get a grip on how to deal with anger.

Exercise also helps you decompress mentally. After a sweaty workout or a long run, you might better understand what bothered you.

So, gear up and start working out if you want to keep that stress out.

5. Relax and breathe

I like to think of anger as a volcano erupting: it will not go away until you release the pressure. Practicing relaxation techniques such as deep breathing, yoga, and mindfulness can help alleviate feelings of anger. Taking time to do something that relaxes your mind and helps your mind escape from whatever is causing your stress. Identifying the triggers that cause your anger is another critical step in controlling it. Once you know what sets off your emotions, you can find ways how to manage anger.

6. Choose how to respond

Finally, when it comes to how to stop being angry and control my anger, it's important to remember that we have the power to choose how to respond and how long we allow ourselves to stay in a state of rage. Practicing mindfulness can help you become aware of how your body is feeling when you get angry, so you can take the necessary steps toward managing the emotion of being angry; it's essential to focus on positive

7. Identify Warning signs

Nothing comes without warning. Although it may seem as though you suddenly lose control and get angry, your body is giving you bodily signs. You may control your anger before it spirals out of control by becoming aware of the symptoms you exhibit when your temper is about to flare.

These are a few physical warning signs your body is trying to communicate: 

  • "Seeing red" and pacing or needing to move around 
  • having difficulty focusing 
  • Your shoulders are tense as your heart races. 
  • Having stomach aches and clenching your jaw or hands 
  • A clammy or flushed sensation 
  • quicker breathing 
  • Headaches

Recognizing your warning signs allows you to act immediately and helps you identify how to stop being angry and from saying or doing things that lead to worse issues. If you learn to pay attention to your feelings, you'll get better at spotting the warning signs.

8. Find healthier ways to express anger

The secret to expressing anger healthily is learning how to resolve an issue. The key to achieving this is simply telling your emotions in a proper positive manner.

By always fighting fair, giving priority to the relationship you have with the other person, building a sense to forgive the other person when in an argument, taking five minutes out from a heated situation and clearing your mind, and then getting back into the case; likewise you can always find healthier ways to express anger.

Did I go too overboard? I hope not. Cos, there's more coming your way, my friend. Managing your anger though challenging, is a rather fun job to do. After all, peace is what everyone, including me, craves. 

After reading the tips above, are you motivated to implement them immediately? If yes, great. If not, I have some extra information for you that will make you want to start working on these tips ASAP.

Anger Management

When Do I Need To Consider Anger Management Therapy?

Controlling your anger is complex, and learning to control this emotion is a challenge altogether. There is good anger which is healthier and does no harm to anyone, and can be tamed in a short period, and then there is Bad anger, where your rage hits its peak and can harm both you and the opposite person (Mentally and physically).

When things start to go out of hand, and it is found impossible to control your emotion, then that is the right time to seek help from a professional. With the help of a therapist or other qualified mental health professional, you can develop various strategies for altering your thoughts and actions. Just don't sit back and wait for an invitation to come. It's your health, your issue, and so you are the one who needs to take charge here.

According to psychologists, an angry person can shift toward a median level of anger with therapy in 8 to 10 weeks, depending on the situation and the tactics employed. Interesting, isn't it?

Let me also tell you that anger control concerns may be related to several mental health conditions. For instance, angry outbursts have been associated with PTSD. In addition to making people irritable, depressive disorders may make it harder to control one's anger. Identifying any mental health conditions that can limit your capacity to control your anger is critical.

So, it is up to you to decide when you are taking your appointment with an anger management therapist. 

A Word From Lifebulb

You could temporarily control your anger by avoiding particular situations or refraining from speaking to a specific individual. However, you may master your emotions by placing a high priority on anger management.

With the help of the above-mentioned anger management tips, you sure can control anger but only to an extent. If you are looking for long-term changes to your anger issues, then you need professional help.

Individual or group therapy can be a fantastic method to examine the causes of your rage and pinpoint triggers that can ultimately help you find answers on how to control anger. What anger management therapy is all about is a safe environment for practicing new techniques for expressing anger.

We at Lifebulb provide compassionate anger management therapy for every individual who is going through problems caused by anger issues. Here we thrive on helping you live a happier and better life. 

Frequently Asked Questions

The Diagnostic and Statistical Manual of Mental Disorders does not list anger as a mental disease in and of itself (DSM–5). There are no diagnostic standards for anger problems as a result. However, anger is linked to a variety of mental illnesses, such as antisocial personality disorder. This is why a person with extreme anger issues is advised to take anger management treatment sessions and identify ways on how to get rid of anger issues & manage the same before it starts causing you mental and physical damage.

Common reasons for anger issues include the following: being abused or subjected to threats. being made fun of in front of others or having your self-worth or confidence damaged. Also, having personal issues like money issues or stress at work, relationship problems can be the reasons for being angry on every little frustrating event. How to control your anger depends on the intensity of your anger outbursts. But even though the anger issues are a medium level or of high intensity it is always advised to take anger management therapy. With help of expert advice and a few tips like working out, identifying what triggers you and by relaxation techniques you will be able to grab hold on how to stop anger issues sooner.

Five DSM-5 diagnoses—Intermittent Explosive Disorder, Oppositional Defiant Disorder, Disruptive Mood Dysregulation Disorder, Borderline Personality Disorder, and Bipolar Disorder—involve the presence of anger as a critical component.

A variety of mental health treatment programmes apply CBT (Cognitive behavioral therapy), a psychotherapy technique as method treatment for anger issues. It functions by assisting you in recognising the things that make you angry and figuring out how you typically react to these things. Then, with the therapist's assistance, you can discover fresh methods of handling anger and how to control anger outbursts.

How to stop anger is a very complex subject. Because there is no proper definition or solution to entirely get rid of one. However, while anger cannot be cured, you can control its intensity and the impact it has on you. You can learn effective relapse prevention techniques for controlling your anger. You can even learn to be more patient with those and things beyond your control. You don't need to get rid of one whole emotion after all, all you need is to learn how to manage it. And with the help of a professional therapist you may achieve your goal in no time. you will learn how to deal with anger management efficiently with the right guidance.

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