Anger is a normal human emotion, but when it gets out of control, it can lead to problems in our relationships, work, and overall well-being. Learning to manage anger effectively is a crucial life skill. Here are 10 quick tips to help you tame your temper and maintain emotional balance.

1. Recognise Your Anger Triggers

Identifying what sets off your anger is the first step to managing it. Keep a journal to track situations, people, or events that trigger your anger^[1]. This self-awareness can help you prepare for or avoid these triggers.

2. Take a Time-Out

When you feel anger rising, give yourself a brief time-out. Step away from the situation if possible, count to ten, or take a short walk. This pause can prevent you from reacting impulsively and give you time to cool down^[2].

3. Practice Deep Breathing

Deep, slow breathing can help calm your body’s stress response. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this cycle a few times to feel more centered^[3].

4. Use “I” Statements

When expressing your anger, use “I” statements to communicate your feelings without blaming others. For example, say “I feel frustrated when…” instead of “You always…”. This approach can lead to more constructive conversations^[4].

5. Exercise Regularly

Physical activity is a great way to release tension and reduce stress. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like jogging, cycling, or even a brisk walk can help manage anger^[5].

6. Practice Mindfulness

Mindfulness meditation can help you stay present and manage emotional reactions. Even a few minutes of mindfulness practice daily can improve your ability to handle anger. Try apps like Headspace or Calm to get started^[6].

7. Reframe Your Thoughts

Challenge and reframe angry thoughts. Instead of thinking, “Everything is ruined,” try, “This is frustrating, but it’s not the end of the world.” Cognitive restructuring can help you respond more rationally to anger-provoking situations^[7].

8. Improve Your Communication Skills

Effective communication can prevent misunderstandings that lead to anger or resentment. Practice active listening, ask for clarification when needed, and express yourself clearly and respectfully. These skills can significantly reduce conflicts^[8].

9. Use Humour

Humour can diffuse tension and shift your perspective. When appropriate, try to find the funny side of a frustrating situation. However, avoid sarcasm, which can hurt others and escalate conflicts^[9].

10. Seek Professional Help

If you find it difficult to manage your anger on your own, don’t hesitate to seek professional help. A mental health professional can provide personalised strategies and support. Consider anger management courses or therapy to develop long-term anger management skills^[10].

Remember, managing anger is a skill that improves with practice. Be patient with yourself as you work on implementing these techniques. With time and effort, you can develop better control over your emotions and enjoy healthier relationships and improved well-being.

If you’re looking for more support in managing your anger, consider joining our Temper Tamers^® – Anger Management course at Mind Health. Our expert-led program can provide you with in-depth strategies and personalised support to tame your anger.

References

1. American Psychological Association. (2019). Controlling anger before it controls you.
2. Mayo Clinic. (2020). Anger management: 10 tips to tame your temper.
3. Harvard Health Publishing. (2020). Relaxation techniques: Breath control helps quell errant stress response.
4. Stosny, S. (2017). Anger in the Age of Entitlement: The Difficult Art of I-Statements. Psychology Today.
5. Anxiety and Depression Association of America. (2018). Exercise for Stress and Anxiety.
6. Mindful. (2021). How to Practice Mindfulness.
7. Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
8. McKay, M., Davis, M., & Fanning, P. (2009). Messages: The Communication Skills Book. New Harbinger Publications.
9. Martin, R. A. (2001). Humor, laughter, and physical health: Methodological issues and research findings. Psychological Bulletin, 127(4), 504-519.
10. Australian Psychological Society. (2021). Anger.

For immediate support in managing anger or other mental health concerns, please contact Lifeline Australia at 13 11 14 or Beyond Blue at 1300 22 4636.