ANGER MANAGEMENT: Top 9 effective guide to manage anger

by | Apr 2, 2020 | Self-Development

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What is Anger & Anger management?

Anger, also known as wrath or rage, according Wikipedia is an intense emotional state involving a strong uncomfortable and hostile response to a perceived provocation, hurt or threat.

A person experiencing anger will often experience physical effects, such as increased heart rate, elevated blood pressure, and increased levels of adrenaline and noradrenaline. Some view anger as an emotion which triggers part of the fight or flight response.

Anger becomes the predominant feeling behaviorally, cognitively, and physiologically when a person makes the conscious choice to take action to immediately stop the threatening behavior of another outside force.

Anger can have many physical and mental consequences, the external expression of anger can be found in facial expressions, body language, physiological responses, and at times public acts of aggression, also facial expressions can range from inward angling of the eyebrows to a full frown.

While most of those who experience anger explain its arousal as a result of what has happened to them, psychologists point out that an angry person can very well be mistaken because anger causes a loss in self-monitoring capacity and objective observability.

Anger could be sudden, deliberate and dispositional. Regardless of whatever type it may seem to be, it’s of vital importance for a sane person to exhibit an habit of total control of anger.

“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.”

― Buddha
Clenching your jaws or grinding your teeth. Headache. Stomach ache. increased and rapid heart rate.sweating especially your palms.feeling hot in the neck face.shaking or trembling.dizziness.

How to manage anger?

Here are nine ways you can demonstrate an attitude of control over anger.

  1. Be speechless and maintain silence
    This is the very first stage in controlling the tendency to lose your temper, you must try as much as possible to exhibit an attitude of total control over your tongue.

    When you control your tongue, you limit the chance of spitting out offensive words which will also go a long way in maintaining your sanity, no matter how difficult this may seem whenever your anger is being triggered, you must equally remember the role of controlling your tongue and the good it’ll do you at such moments.

    Since unwholesome talks are most likely to appear when you decide to talk during the moment of anger, exhibiting control over your tongue will not only save your energy but also your decency and decorum.

“Do not let any unwholesome talk come out of your mouths,but only what is hopeful for building others up according to their need, that it may benefit those who listen.”  

The Bible -Ephesians 4:29
  1. Accept the emotion
    To be able to control anger, you must gain mastery over it. One of the prominent ways of gaining mastery of anger if to firstly accept what you’re feeling at the moment. It’s perfectly normal and it’s ok to feel angry, however to control your anger after accepting it move on
  2. Refresh your mind

    Refreshing your mind starts with clearing off the hideous and grim thoughts that could trigger the anger and revitalizing it with some other lovely memories.

    This will not only restore your peace but also retrieve your ecstasy, at this time you’ll experience a change of thought, and they’ll be a shift, also you can increase the chances of reducing more of this temper by focusing on the lovely things that’s happened in the past.

    You can achieve this by reviewing and reintegrating the sweet memories of the past, this will not only bring peace to your heart but also provide the tendency to exhibit self-control at that moment of anger.
  3. Engage and release yourself to amusing things

    Try engage in activities designed to give pleasure, enjoyment, diversion, amusement.This will increase the level of forgetfulness of such annoyance. Your heart will feel refreshed and you’ll even come to the realization that such things are not worth your anger.
  4. Take part in a physical activity

    The engagement and active participation in an exercise or any physical activity that involves the movement of your body allows you to vent off anger.
    Additionally, the endorphins that are released during anger helps in calming down. Example of exercise that you can engage in include: Running/Jogging, swimming, basketball, football.
  5. Hang around with amazing friends

    Yes! you could be thinking how possible, but it’s actually so when you’ve already observed the above 3 points, at this stage you’ll feel and enjoy the presence of other phenomenal people and leave you with the believe that nothing is worth your annoyance and anger.
  6. Limit the chances of future occurrence

    Overcoming temper is not always accomplished overnight. However, you can limit the chances of the occurrence of anger/wrath. You can achieve this through patience, peace and physical distancing from some negative energies.

    For instance maybe your boss is the main cause or originator of most of your angry moments, try reduce things that can promote the continuation of such.

    It could your spouse, sibling, parent, or friend; try as much as possible to study and observe them closely, provide a new way of relating with them that you feel could make you live with them in peace and tranquillity.
  7. Maintain a positive mental health
    While it’s ok to feel emotions such as anger, a positive mindset will allow you to let go as quick as possible. Learn to identify your personal mental triggers and things that upset you, practice maintaining positivity by actively changing your thoughts from negative to positive things.
  8. Seek advice
    Sharing  the problem with someone you trust or a medical professional might help you displace your anger, explicitly express what’s going on with you to them and cooperate with them to solve your problem.


Managing anger begins with recognizing and admitting the mistake in the way it’s being expressed and taking positive decisions towards limiting future occurrence you’re free to add to the points above, if there are any other ways you feel anger can be managed effectively.

Meanwhile let’s go over all the points in a quick shot!

Managing Anger: How to manage and control anger

  • Be speechless and maintain silence
  • Accept the emotion
  • Refresh your mind
  • Engage and release yourself to amusing  things
  • Take part in a physical activity
  • Hang around with amazing  friends
  • Limit the chances of future occurrence
  • Maintain a positive mental health
  • Seek advice

Best method on how to manage anger and rage?

1. Ease things up by taking deep breaths to suppress the anger.
2. Patience is key, anger destroys more than it can repair.
3. Take your mind off it and relax yourself mentally.
4. Relax by taking deep breaths and stepping backwards.

What are the symptoms of anger issues?

Increased and rapid heart rate
Feeling hot in the neck and face
Shaking or trembling
Sweating in the palm
Headache

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ABOUT <a href="https://grandmotivation.com/author/onipede-oyekunle/" target="_self">Onipede Oyekunle</a>

ABOUT Onipede Oyekunle

I'm a believer of movement, a science educationalist and a ready learner, ebullient in making the world a better hopefully together with other movers and shakers

Don't Allow Yourself To Be Controlled By These 5 Things

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