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Anger Management Techniques

Top Effective Anger Management Techniques – According to Science. How to Control Anger Immediately.

We’ve all felt angry at some point in our lives. It could be annoying or could turn into a complete rage. If it goes beyond our control, it can become destructive and start causing problems for us. 

So how do you prevent your anger from making things worse? Keep reading to explore:

  • What is Anger Anyway?
  • Top Effective Anger Management Techniques – According to Science. 
  • How to Control Anger Immediately. 

What is Anger Anyway?

The American Psychological Association defines anger as an emotion. You may feel hostile (antagonism) towards someone or something. 

It also reminds us that anger is a natural response to a lot of situations. It is a healthy emotion that can help us communicate our thoughts to other people. 

But it can be troublesome if we struggle to understand or control it. 

Explore our Anger Management Therapy services in New York City by considering available support groups and therapy options.

Top Effective Anger Management Techniques – According to Science. 

Anger Management Techniques

1. Relaxation – To Target Anger in the Body

Ever felt your “blood boiling” or your muscles getting tense? Maybe your breath gets shallow and faster. You might have also noticed that you’re probably feeling angry at that moment.  

This goes to show that we can feel anger in our bodies. Scientists use the term “physiological arousal.”

Research has found that the best way to target the anger in your body is through relaxation. This could be done through deep breathing or imagining a relaxing place (relaxing imagery). 

Here is a deep breathing exercise that you can follow whenever you can feel the anger in your body. 

Before starting, it is important to know that you need to breathe in from the belly. The deeper, the better:

Deep Breathing: Step-by-Step
Pause and take a slow, deep breath through the nose. When you have fully inhaled in, take a one-two second pause before breathing optional: Repeat a one-word phrase to yourself such as “calm” or “relax” Slowly, breathe out through the mouth Repeat as many times as necessary
Added Tip: Try to tense your muscles as you inhale and completely release the tension as you exhale. It helps your body slow down faster and more effectively!

2. Thinking Differently – To Target Anger in the Mind

The fancy-therapy term for changing the way you think is known as “Cognitive Restructuring”. The American Psychological Association has wonderfully explained how this technique can help with your aggression. 

The authors say that when you’re angry, you do not think the way you normally would. Your thoughts and thought process are exaggerated and overly dramatic. 

And that’s okay! It happens because anger can get pretty intense and overwhelm someone quickly. 

So what do you do? 

  1. Firstly, understand that the way you think when you’re angry might not be the way you normally think. 
  2. Secondly, try to replace these thoughts with any other possible explanations. For example:

Instead of thinking about “They didn’t even notice my work!”, you could also try “They might have a lot of pressing matters to think about”

  1. Pause whenever you find yourself thinking with the words “Never” or “Always”. These words can make it difficult for you by intensifying your anger. They also won’t help you solve the problem. 

3. Brainstorming Solutions – To Target Anger in the Mind 

Sometimes our anger is caused by very real problems. They are problems you will need to deal with and cannot avoid. Anger is a very normal and natural reaction in these cases.

So what can you do?

  1. Firstly, take a pause and understand that your anger is a natural response to a frustrating situation. 
  2. Make a plan about what you can do to solve the situation
  3. You can note your progress along the way. 

I’d like to share something that the APA website has beautifully said:

It is important to remember that you can think about giving it your best. But you do not need to be angry with yourself or anything else if things do not work out immediately, 

4. Take Anger Management Sessions

Taking part in an anger management program has been proven to help a lot of people manage their anger better. 

A group of scientists investigated the effects of anger management lessons on school-going young adults. They found that the young adults had lower levels of anger and were able to communicate better. They also improved their problem-solving skills! 

How to Control Anger Immediately. 

Anger Management Techniques

1. Recognize the Signs of Anger

We’ve talked about experiencing anger in our minds and bodies. The first thing you can do is learn to recognize this “feeling” of anger. 

For instance, if you can feel your muscles tense up or your breaths shorten, you can instantly recognize that it is anger. 

Knowing the signs immediately will help you become aware of your situation quickly. You will be able to deal with it in a better way. 

2. Take a Pause Before Doing Anything

Anger can make us impulsive. In other words, we can say or do something before getting the chance to think about the situation. 

So taking a pause is very important in that case. It lets you stop for a while. You can think about how you’re feeling and what you can do about the situation. 

You could even stop to take a few deep breaths and relax yourself. Just goes to show how important taking a pause is. 

3. Distance Yourself – Change Your Immediate Environment 

Sometimes, your immediate environment might be making your anger or frustration worse. And there isn’t much that you can do to change it. 

It is best to remove yourself from these environments during this time. Give yourself that break! 


Anger is a natural response to situations. But it can become destructive if it is out of control. You can help manage your anger by relaxing and deep breathing. You can also take a pause and think differently about a situation. Or, join an anger management program if you want to do it with people.

If you need a quick fix, recognize the signs, take a pause, and remove yourself from a situation. Give yourself that break!

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