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Edited by Life'sbeautiful, Kanhu, Annie, Teresa and 23 others

Instead of signing up for an Anger Management class, you can manage your own anger. These instructions will help you stay away from problems or blowing things out of proportion, and it will save you time and money.



  1. 1
    Identify what you are angry with. If you are reacting to it so strongly, it is your own part that you are so afraid to see. All anger is self-anger. Own that part and forgive yourself.
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    Slowly count from 1-10 quietly. Though it seems too easy, it works! It will help you calm down and have time to think about what just happened.
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    Walk away. If you know that you are one of those who like to destroy things or throw things around when you are angry, the best way is to walk away from the person(s) around you. If you are inside of the building, go outside and get some fresh air.
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    Meditate. Meditation helps clear your mind. It also makes you become more calm, and aware of things around you. Daily meditation is recommended. Examples of meditation are drawing, painting, playing the piano or another musical instrument, or reading a book (from beginning to the end). These activities help you stop everything around you and focus on only what you are doing.
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    Try solving problems instead of being upset. Keep reminding yourself this is the process that you need to use when you are upset. Don’t focus on being upset. Find out the reasons that make you upset and try to solve the problems.
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    Apologize. It is ok to apologize even when you’re doing nothing wrong. It will only show that you are mature and ready to take control of the situation.
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    Listen to music. Choose some songs that calm you down. Even try making your own song about your anger. Record it and listen to it.
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    Eat something. You should eat something, sometimes anger can be triggered on the empty stomach.
Add your own method


  • Get a dart board. Its amazing how much anger you let out aiming for a target.
  • Try drinking fresh water, preferably cool.
  • Talk about it to someone who will listen and understand
  • Write a letter with all your feelings till they die down and throw it away.
  • If available, try using a stress ball and squeeze it. It relieves the urge to throw something.
  • Anger will slowly get past you. Try to sleep it out.
  • Write your feelings out on a sheet of paper and burn it in a fire.
  • First try to distract yourself and then try to talk to the person and explain why you are angry.

Article Info

Categories: Anger Management

Recent edits by: Steve, Luba Saraswati Evans, Adelaide

In other languages:

Español: Cómo lidiar con problemas de ira, Italiano: Come Gestire i Problemi di Rabbia, Português: Como Lidar com Problemas de Raiva, Русский: бороться с гневом


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