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11 Anger Management Strategies to Help You Calm Down

Managing anger can help your body and brain respond to stress in healthy ways

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

Akeem Marsh, MD, is a board-certified child, adolescent, and adult psychiatrist who has dedicated his career to working with medically underserved communities.

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• How to Manage Anger

Why Manage Anger?

Getting help.

Failing to manage your anger can lead to a variety of problems like saying things you regret, yelling at your kids, threatening your co-workers, sending rash emails, developing health problems, or even resorting to physical violence. But not all anger issues are that serious. Instead, your anger might involve wasting time thinking about upsetting events, getting frustrated in traffic, or venting about work.

Managing anger doesn't mean never getting angry. Instead, it involves learning how to recognize, cope with, and express your anger in healthy and productive ways. Anger management is a skill that everyone can learn. Even if you think you have your anger under control, there’s always room for improvement.

While anger itself isn't a mental illness, in some cases, anger can be connected to mood disorders, substance use disorders, and other mental health conditions.

Since unchecked anger can often lead to aggressive behavior, anger management uses various techniques to help a person cope with thoughts, feelings, and behaviors in a healthy and more productive way.

So, you may be wondering, How do I become less angry? While change may not happen overnight, there are plenty of strategies you can use to cope with your anger.

Verywell / Cindy Chung

This short, free 21-item test measures a variety of symptoms and feelings associated with  anger , such as anger about the present and future, anger towards the self, and hostile feelings toward others.

This anger quiz was medically reviewed by Rachel Goldman, PhD, FTOS.

Anger Management Strategies

Research consistently shows that cognitive behavioral interventions are effective for managing anger. These interventions involve changing the way you think and behave. They are based on the notion that your thoughts, feelings, and behaviors are all connected. (Cognitive behavioral interventions are also taught in anger management therapy.)

Your thoughts and behaviors can either fuel your emotions or they can reduce them. So, if you want to shift your emotional state away from anger, you can change what you’re thinking and what you’re doing. Without fuel, the fire inside you will begin to dwindle and you'll feel calmer.

The best method for managing anger is to create an anger management control plan. Then, you'll know what to do when you start feeling upset.

The following are 11 strategies to manage anger and to include in your anger management control plan.

Identify Triggers

If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or excessive tiredness are just a few things that might shorten your fuse.

While you shouldn't blame people or external circumstances for your inability to keep your cool, understanding the things that trigger your anger can help you plan accordingly.

You might decide to structure your day differently to help you manage your stress better. Or, you might practice some anger management techniques before you encounter circumstances that you usually find distressing. Doing these things can help you lengthen your fuse—meaning that a single frustrating episode won’t set you off.

Consider Whether Your Anger Is Helpful or Unhelpful

Before you spring into action to calm yourself down, ask yourself if your anger is a friend or an enemy. If you’re witnessing someone’s rights being violated or you are in an unhealthy situation, your anger might be helpful.

In these cases, you might proceed by changing the situation rather than changing your emotional state. Sometimes, your anger is a warning sign that something else needs to change—like an emotionally abusive relationship or a toxic friendship.

Being angry might give you the courage you need to take a stand or make a change.

If, however, your anger is causing distress or hurting your relationships, your anger may be an enemy. Other signs of this type of anger include feeling out of control and regretting your words or actions later. In these situations, it makes sense to work on tackling your emotions and calming yourself down.

Recognize Your Warning Signs

If you're like some people, you may feel like your anger hits you in an instant. Perhaps you go from calm to furious in a heartbeat. But there are still likely warning signs when your anger is on the rise. Recognizing them early can help you take action to prevent your anger from reaching a boiling point.

Think about the physical warning signs of anger that you experience. Perhaps your heart beats faster or your face feels hot. Or, maybe you begin to clench your fists. You also might notice some cognitive changes. Perhaps your mind races or you begin “seeing red.”

By recognizing your warning signs, you have the opportunity to take immediate action and prevent yourself from doing or saying things that create bigger problems. Learn to pay attention to how you're feeling and you'll get better at recognizing the warning signs.

Step Away From the Triggering Situation

Trying to win an argument or sticking it out in an unhealthy situation will only fuel your anger. One of the best anger management exercises is to remove yourself from the situation if you can.

How to Control Anger Immediately

Walking away from a triggering situation can be an excellent way to take control of your anger. When a conversation gets heated, take a break. Leave a meeting if you think you’re going to explode. Go for a walk if your kids upset you. A time-out can be key to helping you calm your brain and your body.

If there’s someone that you routinely get into heated disputes with, like a friend or family member, talk with them about the importance of taking a time-out and resuming when you're both feeling calm.

When you need to step away, explain that you aren’t trying to dodge difficult subjects, but that you’re working on managing your anger. You aren't able to have a productive conversation or resolve conflict when you’re feeling really upset. You can rejoin the discussion or address the issue again when you're feeling calmer.

Sometimes it helps to set a specific time and place when you can discuss the issue again. Doing so gives your friend, colleague, or family member a sense of peace that the issue will indeed be discussed—just at a later time.

Talk Through Your Feelings

If there’s someone who has a calming effect on you, talking through an issue or expressing your feelings to that person may be helpful. It’s important to note, however, that venting can backfire.

Complaining about your boss , describing all the reasons you don’t like someone, or grumbling about all of your perceived injustices may add fuel to the fire. A common misconception is that you have to vent your anger to feel better.

But studies show you don’t need to “get your anger out.”   Smashing things when you’re upset, for example, may actually make you angrier. So it’s important to use this coping skill with caution.

Likewise, if you’re going to talk to a friend, make sure you’re working on developing a solution or reducing your anger, not just venting. It's unfair to use them as your go-to sounding board. Instead, you might find that the best way to use this strategy is to talk about something other than the situation causing you to feel angry.

Get in a Quick Workout

Anger gives you a rush of energy. One of the best anger management exercises is quite literally to exercise and engage in physical activity. Whether you go for a brisk walk or hit the gym, working out can burn off extra tension.

Regular exercise also helps you decompress. Aerobic activity reduces stress, which might help improve your frustration tolerance. Additionally, exercise allows you to clear your mind . You may find that after a long run or a hard workout you have a clearer perspective on what was troubling you.

Focus on the Facts

Angry thoughts add fuel to your anger. Thinking things like, “I can’t stand it. This traffic jam is going to ruin everything,” will increase your frustration. When you find yourself thinking about things that fuel your anger, reframe your thoughts.

Instead, think about the facts by saying something like, “There are millions of cars on the road every day. Sometimes, there will be traffic jams.” Focusing on the facts—without adding in catastrophic predictions or distorted exaggerations—can help you stay calmer.  

You also might develop a mantra that you can repeat to drown out the thoughts that fuel your anger. Saying, "I'm OK. Stay calm," or "Not helpful," over and over again can help you minimize or reduce angry thoughts.

Distract Yourself With a New Activity

Ruminating about an upsetting situation fuels angry feelings. If, for example, you’ve had a bad day at work, rehashing everything that went wrong all evening will keep you stuck in a state of frustration.

The best way to calm down quickly might be to change the channel in your brain and focus on something else altogether.

Telling yourself “Don’t think about that,” isn’t always successful. The best way to mentally shift gears is to distract yourself with an activity. Do something that requires your focus and makes it more challenging for angry or negative thoughts to creep in.

Some examples might include deep-cleaning the kitchen, weeding the garden, paying some bills, or playing with the kids. Find something to do that will keep your mind occupied enough that you won’t ruminate on the things upsetting you . Then, your body and your brain can calm down.

Breathe and Relax

There are many different anger management exercises that involve relaxation. The key is to find the one that works best for you. Breathing exercises and progressive muscle relaxation are two common strategies for reducing tension.

The best part is, both exercises can be performed quickly and discreetly. So whether you’re frustrated at work or you’re angry at a dinner engagement, you can let go of stress quickly and immediately.

It’s important to note, however, that relaxation exercises take practice. At first, you might not feel as though they’re effective, or you might question whether they’re going to work for you. But with practice, they can become your go-to strategies for anger management.

Acknowledge Your Underlying Emotion

Sometimes it helps to take a moment and think about what emotions might be lurking beneath your anger. Anger often serves as a protective mask to help you avoid feeling more painful emotions, like embarrassment, sadness, and disappointment.

When someone gives you feedback that’s hard to hear, for example, you might lash out in anger because you’re embarrassed. Convincing yourself the other person is bad for criticizing you might make you feel better in the moment because it keeps your embarrassment at bay. But acknowledging underlying emotions can help you get to the root of the problem. Then, you can decide to take appropriate action.

For instance, if someone cancels plans on you and your underlying emotion is disappointment, you could try explaining how the cancellation makes you feel rather than lashing out in anger. When you're honest about your feelings, you're more likely to resolve the issue. Responding in anger usually doesn't accomplish anything except pushing people away.

Avoid Suppressing Your Anger

Getting to the underlying cause of your anger is much more effective than suppressing your anger. Though it can be tempting to try to minimize an undesirable emotion, you are likely to cause even more stress by denying your anger altogether.

Create a "Calm-Down" Kit

If you tend to come home from work stressed and take out your anger on your family, or you know that workplace meetings cause you a lot of frustration, create a calm-down kit that you can use to relax.

Think about objects that help engage all your senses. When you can look, hear, see, smell, and touch calming things, you can change your emotional state. So a calm-down kit might include scented hand lotion, a picture of a serene landscape, a spiritual passage you can read aloud, and a few pieces of your favorite candy. Include things that you know will help you remain calm.

You also might create a virtual calm-down kit that you can take everywhere. These are things that you can call upon when needed and are more portable. For instance, calming music and images, guided meditation , or instructions for breathing exercises could be stored in a special folder on your smartphone.

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Anger is an emotion that can range from mild irritation to intense rage. While many people categorize anger as a solely “negative emotion,” it can be positive. Angry feelings may spur you to stand up for someone or they may lead you to create social change.

But when left unchecked, angry feelings can lead to aggressive behavior , like yelling at someone or damaging property. Angry feelings also may cause you to withdraw from the world and turn your anger inward, which can impact your health and well-being .

Anger becomes problematic when it's felt too often or too intensely or when it's expressed in unhealthy ways, which can take a toll physically, mentally, and socially. For this reason, anger management strategies can be beneficial and can help you discover healthy ways to express your feelings.

Why Do I Get Angry So Easily?

There are underlying reasons for our anger; if you get angry easily, it could be the result of something else you're experiencing such as fear, panic, stress, financial struggles, relationship problems, and/or coping with trauma. As mentioned, mood disorders may cause anger, as well as hormonal imbalances.

If anger has been causing problems in your life and you’re struggling to tame your temper on your own, you might want to seek professional help. Some mental health problems can be linked to anger management issues.

For example, PTSD has been linked to aggressive outbursts. Depressive disorders also can cause irritability and may make it more difficult to manage anger. It's important to uncover any mental health issues that could hinder your ability to manage anger.

Start by talking to a physician about your mood and your behavior. A physician will make sure you don’t have any physical health issues that are contributing to the problem.

A doctor may refer you to a mental health professional for further evaluation. Depending on your goals and treatment needs, you may attend anger management therapy, during which you'll learn additional anger management therapy techniques and how to implement them in your daily life—especially when you're feeling triggered.

You also can contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database .

A Word From Verywell

While aggressive behavior may get your needs met in the short term, there are long-term consequences. Your words might cause lasting damage to your relationships or even end them altogether. By lashing out, you're also causing yourself additional stress, which can have a negative impact on your overall health.

If you’ve been using your anger as a tool, you may benefit from learning healthier strategies, such as asking for help or speaking up in an assertive, but not aggressive, manner. Talk to your doctor about your anger management issues if you need more assistance.

Fernandez E, Johnson SL. Anger in psychological disorders: Prevalence, presentation, etiology and prognostic implications .  Clin Psychol Rev . 2016;46:124-135. doi:10.1016/j.cpr.2016.04.012

Sukhodolsky DG, Smith SD, McCauley SA, Ibrahim K, Piasecka JB. Behavioral interventions for anger, irritability, and aggression in children and adolescents . J Child Adolesc Psychopharmacol. 2016;26(1):58-64. doi:10.1089/cap.2015.0120

Qu W, Dai M, Zhao W, Zhang K, Ge Y. Expressing anger is more dangerous than feeling angry when driving . PLoS ONE. 2016;11(6):e0156948. doi:10.1371/journal.pone.0156948

Kim YR, Choi HG, Yeom HA. Relationships between exercise behavior and anger control of hospital nurses . Asian Nurs Res (Korean Soc Nurs Sci) . 2019;13(1):86-91. doi:10.1016/j.anr.2019.01.009

Troy AS, Wilhelm FH, Shallcross AJ, Mauss IB. Seeing the silver lining: Cognitive reappraisal ability moderates the relationship between stress and depressive symptoms . Emotion . 2010;10(6):783-95. doi:10.1037/a0020262

Norelli SK, Long A, Krepps JM. Relaxation techniques . In: StatPearls [Internet]. StatPearls Publishing.

Zhan J, Ren J, Sun P, Fan J, Liu C, Luo J. The neural basis of fear promotes anger and sadness counteracts anger .  Neural Plast . 2018;2018:3479059. doi:10.1155/2018/3479059

American Psychological Association. Control anger before it controls you .

Trifu SC, Tudor A, Radulescu I. Aggressive behavior in psychiatric patients in relation to hormonal imbalance (Review) .  Exp Ther Med . 2020;20(4):3483-3487. doi:10.3892/etm.2020.8974

Duran S, Ergün S, Tekir Ö, Çalışkan T, Karadaş A. Anger and tolerance levels of the inmates in prison . Arch Psychiatr Nurs . 2018;32(1):66-70. doi:10.1016/j.apnu.2017.09.014

Henwood KS, Chou S, Browne KD. A systematic review and meta-analysis on the effectiveness of CBT informed anger management . Aggress Violent Behav . 2015;25:280-292. doi:10.1016/j.avb.2015.09.011

By Amy Morin, LCSW Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

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Anger management: 10 tips to tame your temper

Keeping your temper in check can be challenging. Use simple anger management tips — from taking a timeout to using "I" statements — to stay in control.

Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child refuses to cooperate? Anger is a common and even healthy emotion. But it's important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships.

Ready to get your anger under control? Start by considering these 10 anger management tips.

1. Think before you speak

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same.

2. Once you're calm, express your concerns

As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

3. Get some exercise

Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.

4. Take a timeout

Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.

5. Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room make you upset? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening. Or agree to eat on your own a few times a week. Also, understand that some things are simply out of your control. Try to be realistic about what you can and cannot change. Remind yourself that anger won't fix anything and might only make it worse.

6. Stick with 'I' statements

Criticizing or placing blame might only increase tension. Instead, use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes" instead of "You never do any housework."

7. Don't hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. Forgiving someone who angered you might help you both learn from the situation and strengthen your relationship.

8. Use humor to release tension

Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.

9. Practice relaxation skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

10. Know when to seek help

Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

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• Kassinove H, et al. Happiness. In: The Practitioner's Guide to Anger Management: Customizable Interventions, Treatments, and Tools for Clients With Problem Anger. Kindle edition. New Harbinger Publications; 2019. Accessed March 11, 2022.
• Understanding anger: How psychologists help with anger problems. American Psychological Association. https://www.apa.org/topics/anger/understanding. Accessed March 11, 2022.
• Controlling anger before it controls you. American Psychological Association. https://www.apa.org/topics/anger/control. Accessed March 11, 2022.
• Tips for survivors: Coping with anger after a disaster or other traumatic event. Substance Abuse and Mental Health Services Administration. https://store.samhsa.gov/product/tips-survivors-coping-anger-after-disaster-or-other-traumatic-event/pep19-01-01-002. Accessed March 11, 2022.
• Caring for your mental health. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health. Accessed March 11, 2022.
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How to Control Anger: 25 Tips to Help You Stay Calm

Anger is a normal feeling and can be a positive emotion when it helps you work through issues or problems, whether that’s at work or at home.

However, anger can become problematic if it leads to aggression, outbursts, or even physical altercations.

Anger control is important for helping you avoid saying or doing something you may regret. Before anger escalates, you can use specific strategies for controlling anger.

Here are 25 ways you can control your anger:

1. count down.

Count down (or up) to 10. If you’re really mad, start at 100. In the time it takes you to count, your heart rate will slow, and your anger will likely subside.

2. Take a breather

Your breathing becomes shallower and speeds up as you grow angry. Reverse that trend (and your anger) by taking slow, deep breaths from your nose and exhaling out of your mouth for several moments.

3. Go walk around

Exercise can help calm your nerves and reduce anger. Go for a walk, ride your bike, or hit a few golf balls. Anything that gets your limbs pumping is good for your mind and body.

4. Relax your muscles

Progressive muscle rel a xation calls on you to tense and slowly relax various muscle groups in your body, one at a time. As you tense and release, take slow, deliberate breaths.

5. Repeat a mantra

Find a word or phrase that helps you calm down and refocus. Repeat that word again and again to yourself when you’re upset. “Relax,” “Take it easy, and “You’ll be OK” are all good examples.

Neck rolls and shoulder rolls are good examples of nonstrenuous yoga-like movements that can help you control your body and harness your emotions. No fancy equipment required.

7. Mentally escape

Slip into a quiet room, close your eyes, and practice visualizing yourself in a relaxing scene. Focus on details in the imaginary scene: What color is the water? How tall are the mountains? What do the chirping birds sound like? This practice can help you find calm amidst anger.

8. Play some tunes

Let music carry you away from your feelings. Put in earbuds or slip out to your car. Crank up your favorite music and hum, bop, or sashay your anger away.

9. Stop talking

When you’re steamed, you may be tempted to let the angry words fly, but you’re more likely to do harm than good. Pretend your lips are glued shut, just like you did as a kid. This moment without speaking will give you time to collect your thoughts.

10. Take a timeout

Give yourself a break. Sit away from others. In this quiet time, you can process events and return your emotions to neutral. You may even find this time away from others is so helpful you want to schedule it into your daily routine.

11. Take action

Harness your angry energy. Sign a petition. Write a note to an official. Do something good for someone else. Pour your energy and emotions into something that’s healthy and productive.

12. Write in your journal

What you can’t say, perhaps you can write. Jot down what you’re feeling and how you want to respond. Processing it through the written word can help you calm down and reassess the events leading up to your feelings.

13. Find the most immediate solution

You might be angry that your child has once again left their room a mess before going to visit a friend. Shut the door. You can temporarily end your anger by putting it out of your view. Look for similar resolutions in any situations.

14. Rehearse your response

Prevent an outburst by rehearsing what you’re going to say or how you’re going to approach the problem in the future. This rehearsal period gives you time to role-play several possible solutions, too.

15. Picture a stop sign

The universal symbol to stop can help you calm down when you’re angry. It’s a quick way to help you visualize the need to halt yourself, your actions, and walk away from the moment.

16. Change your routine

If your slow commute to work makes you angry before you’ve even had coffee, find a new route. Consider options that may take longer but leave you less upset in the end.

17. Talk to a friend

Don’t stew in the events that made you angry. Help yourself process what happened by talking with a trusted, supportive friend who can possibly provide a new perspective.

Nothing upends a bad mood like a good one. Diffuse your anger by looking for ways to laugh, whether that’s playing with your kids, watching stand-up, or scrolling memes.

19. Practice gratitude

Take a moment to focus on what’s right when everything feels wrong. Realizing how many good things you have in your life can help you neutralize anger and turn around the situation.

20. Set a timer

The first thing that comes to mind when you’re angry likely isn’t the thing you should say. Give yourself a set time before you respond. This time will help you be calmer and more concise.

21. Write a letter

Write a letter or email to the person that made you angry. Then, delete it. Often, expressing your emotions in some form is all you want, even if it’s in something that will never be seen.

22. Imagine forgiving them

Finding the courage to forgive someone who has wronged you takes a lot of emotional skill. If you can’t go that far, you can at least pretend that you’re forgiving them, and you’ll feel your anger slip away.

23. Practice empathy

Try to walk in the other person’s shoes and see the situation from their perspective. When you tell the story or relive the events as they saw it, you may gain a new understanding and become less angry.

24. Express your anger

It’s OK to say how you feel, as long as you handle it in the right way. Ask a trusted friend to help you be accountable to a calm response. Outbursts solve no problems, but mature dialogue can help reduce your stress and ease your anger. It may also prevent future problems.

25. Find a creative channel

Turn your anger into a tangible production. Consider painting, gardening, or writing poetry when you’re upset. Emotions are powerful muses for creative individuals. Use yours to reduce anger.

The bottom line

Anger is a normal emotion that everyone experiences from time to time. However, if you find your anger turns to aggression or outbursts, you need to find healthy ways to deal with anger.

If these tips don’t help, consider talking with your doctor. A mental health specialist or therapist can help you work through underlying factors that may contribute to anger and other emotional issues.

How we reviewed this article:

• Burke, A, et al. (2017). Prevalence and patterns of use of mantra, mindfulness and spiritual meditation among adults in the United States. DOI: https://doi.org/10.1186/s12906-017-1827-8
• Controlling anger before it controls you. (n.d.). https://www.apa.org/topics/anger/control.aspx
• How to control your anger. (2018). https://www.nhs.uk/conditions/stress-anxiety-depression/controlling-anger/
• Kim YR, et al. (2019). Relationships between exercise behavior and anger control of hospital nurses. https://www.ncbi.nlm.nih.gov/pubmed/30677536
• Mayo Clinic Staff (2017). Relaxation techniques: Try these steps to reduce stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368

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Having a short temper doesn't do you, your body, or those around you any favors. We've got strategies to help you keep the peace and avoid an outburst.

Meditation is a simple way to reap big benefits. But where do you begin? And how do you know exactly what to do? Good news — there’s an app for that!

A new survey reports that 25% of adults in the United States believe they have ADHD, but half of them don’t tell their doctor about their suspicions…

Paris Hilton opens up about her journey living with ADHD, why she believes neurodivergence adds value to the world, and why she feels it’s her…

Here's what having a healthy relationship means and how to get there.

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