10 Healthy Ways to Manage Anger Before It Escalates

People feel anger as a natural emotion, but it becomes unhealthy if it becomes too much or affects their relationship with someone and their daily activities.

To manage anger effectively does not mean keeping feelings bottled up inside. It means expressing them appropriately and in a healthy manner.

MESEPP Community, Inc. assists people with essential skills through comprehensive anger management services.

The techniques below can help you find constructive ways to handle your anger before it escalates into something you might regret.

Knowing What Provokes Your Anger

Before we get into management techniques, let us identify what triggers you. 

Different people have different triggers. Some get angry at slow technology while some get angry when people do not listen to them. 

Some get angry when there is an unexpected change in their plans.

Think of your most recent angry moments. What was taking place right before you began to feel that wave of frustration? Knowing your triggers is like having an early warning system.

1. Take Some Deep, Intentional Breaths

When anger hits, your body goes into a fight-or-flight mode. This brings quick heartbeats, shallow breaths, and stress hormones running through your blood. 

With just a few slow deep breaths, your body will react differently.

Here's an easy way to breathe:

• Slowly inhale for four counts

• Hold it for four counts

• Exhale slowly for six counts

• Repeat 3-5 times until you feel calmer

The longer exhale gets your body's relaxation response going. It's biology working in your favor. 

And the best part? You can do this anywhere and anytime.

2. Use the 24-Hour Rule

Some situations are urgent͏ when we're angry, but they seldom are. 

Before sending that angry email, give it 24 hours to cool off. Before having that confrontational conversation, give it 24 hours as well.

This cooling-off period will likely be the clarity that heat-of-the-moment reactions never can be.

In these 24 hours, you may see that the situation was not as bad as it looked or you may find a much better way to solve the issue. 

In any of the cases, you will be replying from a clear state of mind and not based on raw emotion.

3. Get Moving to Release Tension

Anger creates physical energy that needs somewhere to go. 

Let it out through motion rather than permitting it to dwell within. Go for a brisk walk, do some jumping jacks or even clean up your house.

Physical activity will use the hormones generated by stress in your body to respond to anger.

 Exercise naturally increases mood-regulating chemicals in the brain. Most often, after some physical activity, you will see things from a calmer and different perspective.

4. Practice the STOP Technique

When you feel anger rising, remember STOP:

• Stop what you're doing

• Take a breath

• Observe what's happening in your mind and body

• Proceed with intention

An acronym for giving a frame in which to pause and choose a response instead of merely reacting. 

Especially useful in heated conversations, where something said might be regretted later.

5. Express Your Feelings with "I" Statements

After you cool off, talk about what made you mad. The way you say it matters a lot. Don't use words that blame them. You might speak with you statements and make them feel bad. 

Use "I" statements to express your feelings and needs instead. 

This will likely result in understanding and resolution rather than escalation.

6. Find Your Physical Release Valve

Everybody has to get healthy relief of pent-up tension and frustration. Some lay it off in strenuous exercises, others in artistic creations such as paintings or music. 

Some journal, while others want to discuss their feelings with a friend.

When anger builds up over time without healthy release, it's like pressure building in a pot, eventually, something's got to give.

7. Challenge Your Angry Thoughts

Anger tends to come with a story line.

• “It always happens to me” 

• “They do it just to get me” 

• “This is totally unfair”

Though these thoughts might seem real at the moment, often they aren't completely true.

When you are calm, challenge those thoughts. Ask yourself whether they were factual or assumed. 

Try to find other possible interpretations of what has happened. 

It's not about ignoring how you feel but ensuring your response fits what is real in the situation.

8. Use Visualization Methods

The human mind is very powerful, and you must always channel it with positivity.

Whenever you are angry, try to picture yourself in that situation and see how you respond composedly.

Visualize what exactly you want to happen.

Some people prefer to see a quiet place, the beach, woods, or any place that brings them peace. 

Others choose to think over how they would like to discuss the issue. Try what works for you.

9. Practice Regular Stress Management

Anger grows best in a climate of chronic stress. The less space you have, the less it takes to tip you over the edge. 

Managing stress regularly is not just about having a good day; it builds up your resilience so you can draw on it when you need to handle challenging situations calmly.

Regular stress management may include:

• Daily exercise or physical activity you enjoy and look forward to doing

• Getting enough sleep 

• Regular, balanced, nutritious meals

• Meditation 

• Regular contact with supportive friends and family

10. Know When to Get Professional Support

Sometimes, despite best efforts, anger is too great to manage alone. 

If a considerable period has passed and there has been no relief in attempts to manage anger, professional help can be sought.

This also applies if anger is directed at others or interferes with relationships or work.

When Professional Help Makes a Difference

A professional anger management counselor can further equip one with more tools to assist in managing anger and dealing with other issues contributing to the intensity of the emotion.

MESEPP Community, Inc. can help.

We provide support by addressing mental, emotional, spiritual, educational, physical and psychological needs through thorough wellness plans.

Our skilled guides offer complete anger control support such as:

• Individual anger management counseling fitted to your exact triggers and needs

• Group classes where you sit with other people who have the same problems

• Assessments for the causes of anger and then planning specific treatments

• Court ordered programs for those who have a legal requirement

• Family therapy to address anger that involves your loved ones

We work on eliminating the obstacles that prevent you from accepting self-worth and developing positive purpose within your family and community. 

Our holistic approach includes evidence-based practices so you can be sure you are receiving the most effective treatment.

If it is stress at work or in relationships, or even a court order that requires one to undertake anger management, we can help.

Proceeding With Confidence

The management of anger has to do with skills better developed through continued practice, like any other skill. 

Select one or two techniques that you resonate most with practicing in times of calm so that you do have them at your fingertips.

Each time you choose a healthy response over reacting in anger, you build stronger emotional muscles for the future.

Letting go of anger is an emotion that does not have to rule your life. 

With proper tools, support, and a commitment to growth, changing how you react to frustrations and conflicts will be very transformative. 

Next Steps

If you are prepared to work on your anger management skills and would like professional assistance, MESEPP Community, Inc. can help. 

Our caring organization offers individual and group counseling and assessment services for anger management.

We have made it our mission to help people get rid of whatever is holding them back from leading their best lives. 

We offer in-office and in-home services, accept most major plans, and make quality mental health care accessible.

Contact MESEPP Community, Inc. at (678) 907-5950 or send an email to admin@mesepp.org if you are interested in learning more about our anger management counseling services and want to schedule a consultation.

Your inner strength is your outer foundation.

FAQ

What are the 10 ways to control temper? 

The key ways include:

1. Deep breathing

2. Using the 24-hour rule

3. Physical exercise

4. The STOP technique

5.  "I" statements

6. Finding healthy outlets

7. Challenging angry thoughts

8. Visualization

9. Stress management

10. Seeking professional support

How to achieve 100% anger management? 

Complete anger management involves:

• Understanding your triggers

• Developing multiple coping strategies

• Practicing stress reduction methods

• Improving your communication skills

• Working with a professional counselor 

What are healthy ways to deal with anger? 

Healthy approaches include:

• Taking timeouts

• Exercising

• Talking through feelings

• Using relaxation techniques

• Practicing mindfulness

• Expressing needs clearly

• Problem-solving constructively

• Seeking professional support when needed