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Three Methods:Help Controlling AngerControlling Short-Term AngerControlling Long-Term Anger

Everyone gets angry on occasion. If you're experiencing overwhelming rage, though, it could be damaging your mental and physical health. It can also be indicative of underlying problems, such as anger management issues or mental disorder. It's important to control your emotions and calm yourself down for your own sake as well as for the sake of those around you.


Method 1 of 2: Controlling Short-Term Anger

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    • Close your eyes and try to imagine yourself somewhere peaceful.
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    If that still doesn't work, it is recommended that you remember the best times you have spent and remember every happy situation possible, if you can. It can be with your mother, friends, or your partner. Try to bring a smile to your face by remembering such incidents.
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    Practice positive self-talk. When you're ready, "discuss" the situation with yourself in positive and relieving terms. For example, if you experience road rage, you could try: "That guy almost sideswiped me, but maybe, he was experiencing an emergency and I'll probably never have to see him again. I feel lucky that I'm alive and my car is unscratched. I'm fortunate that I can still drive. I can continue to be calm and focused when I get back on the road."
    • If you find a form of positive self-talk that really works for you, make it a mantra. Repeat it to yourself as many times as you need to in order to return to the right frame of mind.
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    Ask for the support of someone you trust. If you're still upset, sharing your concerns with a close friend or confidant might help.
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    Try to see some humor in what angered you. After you've calmed down and established that you're ready to get over the incident, try to see the lighter side. By Casting the incident in a humorous light, it can help you maintain positivity and avoid getting angry over the same thing next time.
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    It is also important to find the cause of anger. Once your anger is over, think about the issue or the problem which has caused a feeling of anger in you. Share your feeling with your close person and try to find the solution of the problem.Hopefully you will find a solution and your anger will be over.

Method 2 of 2: Controlling Long-Term Anger

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    Engage in physical activity. The endorphins that come from exercise can help you calm down, and moving your body provides a physical outlet for your rage. Try these activities, you can practice alone:
    • Running/Jogging.
    • Weight training.
    • Cycling.
    • Yoga.
    • Basketball.
    • baseball
    • Martial arts.
    • Swimming.
    • Netball
    • Boxing
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    Restructure the way you think about your life. Cognitive habits are the hardest to break, but it can be done. Ask yourself honestly, if you see everyone and everything as an adversary or an obstacle. Odds are, the world isn't exactly that way - but you think it is, whether it's due to paranoia or past experience. Try these tips on changing your worldview:
    • When you wake up in the morning, resolve that you're going to greet every person or experience as if it's brand-new to you. Shed your preconceived notions and give everything a fresh start.
    • When you find yourself falling into the same thought ruts, say "Stop it" out loud. Consciously change your line of thinking to something else.
    • Try on different points of view. Instead of focusing exclusively on how you're affected by a situation, ask yourself how it affects the other people involved? Think about the obstacles they're dealing with, and how they're responding.
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    Keep a journal of what upsets you and how you plan to fix it. Every time you're overwhelmingly angry, write down exactly what happened. (It's important to be honest, even if it casts you in an unfavorable light - remember, a journal is meant to be private.) Then, plan out what you're going to do to fix the problem and avoid running into it next time. If you do find yourself in the same upsetting situation refer back to your journal notes to see what else you can do.
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    See a mental health professional. If your anger has progressed to the point that it's interfering with your day-to-day life or your ability to maintain positive relationships, see a doctor. He or she can assess the root of your problem and whether or not you require therapy, medication, or some combination of both.
    • Realize that depression even that diagnosed by a professional, can at root be caused by anger and the frustration arising when it cannot or is not rectified, and there is no justice. Because anger in most cases must be suppressed, so as to not cause harm to oneself and others, or its source has caused humiliation and shame, and because one seethes with it when not released, and one pushes it into the unconscious, its unresolved festering can cause depression.or animosity, when actually the true problem may be they are simply unaware of what one's standards are. Confront the perpetrator in some way to let them know that they are making one angry. Of course, caution must be considered in the event of the possibility of violence.

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  • Understand that anger is a natural emotion.
  • The best way to control anger is to think twice before you express it. Your words can be as harsh as a nail piercing into the other person's heart.

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