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Manage Your Anger With These 5+ Practical Strategies

By Albulena Murturi


9 February 2024

Managing anger

You know that feeling when something just rubs you the wrong way? Maybe it’s a comment from a colleague that hits a nerve or a friend who crosses a boundary. That surge of emotion you are experiencing? That is anger, my friend. But, here is the thing: you don’t have to let anger be the boss of you. There are ways of managing anger that work wonders. Also, anger can be healthy and productive. Here we will talk about healthy anger and also some tips and tricks on how to manage unhealthy anger.

Healthy Anger

Here is the thing: anger isn’t always a bad thing. In fact, when it is handled the right way, it can be downright healthy.

So, what exactly is healthy anger? Well, think of it as your body’s way of saying, “Hey, something isn’t quite right here.” It’s that fire in your belly that tells you it’s time to stand up for yourself or address an injustice. Healthy anger is all about expressing yourself assertively, without resorting to throwing punches or hurling insults.

Managing anger
©️ Freepik

Picture this: you are walking in the road, minding your business and someone insults you. Instead of blowing your top and telling them off, healthy anger might look like calmly but firmly putting them in their place. You could say: “That is very hurtful, why do you feel comfortable saying that?” It’s about setting boundaries and respecting yourself while still treating others with dignity.

Another key aspect of healthy anger is knowing when to hit the pause button. Yep, sometimes you’ve gotta take a breather and cool off before you say or do something you will regret. It’s like hitting the reset button on your emotions, giving yourself a chance to think things through and respond thoughtfully rather than reactively.

But here is the kicker: healthy anger isn’t just about getting mad—it’s also about getting stuff done. It’s about using that fire in your belly to fuel positive change. Maybe it’s speaking up against injustice, advocating for yourself or others, or finding creative solutions to problems. Whatever it is, healthy anger is all about channeling that energy into something constructive.

One more thing: healthy anger isn’t about holding grudges or seeking revenge. It’s about seeking resolution and reconciliation. It’s about finding common ground and moving forward, even when things get tough.

So, the next time you feel that familiar surge of anger rising up, remember this: anger isn’t the enemy. In fact, it might just be the catalyst for positive change you’ve been looking for. Embrace it, channel it, and use it to fuel your journey towards a healthier, happier you.

Anger Management Strategies

Life can be a rollercoaster, right? Sometimes, it feels like anger just sneaks up on us out of nowhere and takes over. Well, you don’t have to let anger be the boss of you. There are ways to kick it to the curb and build a life of peace instead. Let’s talk about how to do just that!

1. Feel Your Feels

First things first, it’s totally okay to feel angry. It’s a natural emotion, and denying it won’t do you any favors. So, go ahead and acknowledge that anger, but try not to let it take over your whole vibe.

Managing anger
©️ / Freepik

2. Know Your Triggers

Once you know your triggers, you can avoid them when possible, find ways to deal with them, and understand how they affect you. This helps you handle tough situations better and have healthier relationships with others.

3. Put Yourself in Their Shoes

It’s easy to get mad at someone when they have done something to tick you off. But what if you tried seeing things from their perspective? Empathy can be a game-changer when it comes to diffusing anger and finding peace.

4. Forgive and Forget

Holding onto grudges is like carrying around a heavy backpack full of rocks. It weighs you down and doesn’t do anyone any good. So, practice forgiveness, not for them, but for yourself.

5. Sweat It Out

Ever notice how a good workout can leave you feeling like a million bucks? Exercise is a great way to blow off steam and get those feel-good endorphins flowing.

6. Talk It Out

Don’t keep those angry feelings bottled up inside. Talk to someone you trust—a friend, a family member, or a therapist. Getting it off your chest can be super cathartic.

7. Count Your Blessings

When anger has got you in its grip, it’s easy to lose sight of all the good stuff in your life. Take a moment to pause and think about what you’re grateful for—it might just shift your perspective.

8. Set Some Boundaries

It’s important to stand up for yourself and let people know what’s cool and what’s not. Setting boundaries can help prevent future anger-inducing situations.

9. Let Go of Control

Newsflash: you can’t control everything. Trying to do so will only lead to frustration and more anger. Focus on what you can change and let go of the rest.

Managing anger
©️ Freepik

10. Be Kind to Yourself

Hey, nobody is perfect. Cut yourself some slack and practice self-compassion. Treat yourself like you would treat a good friend—with kindness and understanding.

So, there you have it—some tips and tricks for kicking anger to the curb and embracing that inner peace. It’s a journey, not a sprint, so be patient with yourself. You’ve got this!

How do you manage your anger? Tell us in the comments.

Disclaimer: The information provided on this website is for general informational purposes only and is not intended as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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Albulena Murturi

An enthusiastic learner rediscovering the joy of writing.