11 Anger Management Strategies to Help You Calm Down

Managing anger can help your body and brain respond to stress in healthy ways

Failing to manage your anger can lead to a variety of problems like saying things you regret, yelling at your kids, threatening your co-workers, sending rash emails, developing health problems, or even resorting to physical violence. But not all anger issues are that serious. Instead, your anger might involve wasting time thinking about upsetting events, getting frustrated in traffic, or venting about work.

Managing anger doesn't mean never getting angry. Instead, it involves learning how to recognize, cope with, and express your anger in healthy and productive ways. Anger management is a skill that everyone can learn. Even if you think you have your anger under control, there’s always room for improvement.

While anger itself isn't a mental illness, in some cases, anger can be connected to mood disorders, substance use disorders, and other mental health conditions. Since unchecked anger can often lead to aggressive behavior, anger management uses various techniques to help a person cope with thoughts, feelings, and behaviors in a healthy and more productive way.

So, you may be wondering: How do I become less angry? While change may not happen overnight, there are plenty of strategies you can use to cope with your anger.

Research consistently shows that cognitive behavioural interventions are effective for managing anger. These involve changing the way you think and behave, based on the idea that your thoughts, feelings, and behaviours are all connected. Your thoughts and behaviours can either fuel your emotions or reduce them. Without fuel, the fire inside you will dwindle and you’ll feel calmer.

The best method for managing anger is to create an anger management control plan. Then, you'll know what to do when you start feeling upset.

11 Strategies for Anger Management

1. Identify Triggers

Recognise the events, people, or circumstances that tend to spark your anger so you can plan around them.

2. Consider Whether Your Anger Is Helpful or Unhelpful

Ask yourself: is this anger pushing me to make a positive change, or is it harming me and others?

3. Recognize Your Warning Signs

Pay attention to physical and mental cues like a racing heartbeat, clenched fists, or “seeing red.”

4. Step Away From the Triggering Situation

Sometimes the best strategy is to walk away and revisit the issue later when you’re calmer.

5. Exercise to Release Energy

Anger releases energy—channel it into physical activity like a brisk walk, run, or workout.

6. Focus on the Facts

Reframe angry thoughts by focusing on reality rather than exaggeration. Mantras like “I’m OK. Stay calm” can help.

7. Distract Yourself With a New Activity

Shift your mental channel by doing something constructive—gardening, tidying, or spending time with loved ones.

8. Breathe and Relax

Practice deep breathing or progressive muscle relaxation to ease tension and calm your body.

9. Acknowledge Underlying Emotions

Recognise if embarrassment, sadness, or disappointment is hiding beneath your anger. Naming it can reduce the intensity.

10. Create a "Calm-Down" Kit

Gather sensory items—like calming scents, music, or spiritual readings—that help you regulate emotions.

11. Seek Professional Help if Needed

If anger often feels overwhelming, consult a doctor or mental health professional. Therapy and structured interventions can provide effective tools for long-term management.

Anger can sometimes serve a positive purpose, but when left unchecked it can damage relationships, wellbeing, and peace of mind. By practicing these strategies, you can learn to control your responses, reduce harm, and build healthier ways of expressing emotions.

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