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6 Science-Approved Ways to Manage Your Anger

My childhood friend used to struggle with anger a lot. It would consume her to the point she would lash out at the people around her, damaging relationships. Sure, she felt feel guilty and ashamed afterwards. That’s when I knew that I needed to find a way to help her out!So, I decided to take action. I started by observing when she became angry and doing research on this. From mindfulness techniques to deep breaths and positive mantras, these simple things improved her a lot.

With time and practice, she started to get a better handle on her anger. Of course, I know my friend is just one example and there are many people out there just like her. If that’s the case for you too, these things might help:

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Mindfulness Meditation

Simple as it may seem, meditation is a powerful tool to help anybody manage their anger. The best part? Anyone can practice it!

If you don’t know that much about meditation and mindfulness yet, our post right here is a great starting point. Moving on:

Mindfulness meditation helps us to develop a greater sense of awareness and understanding of our anger. In other words, you’ll be able to notice when anger begins to arise and to understand what triggers it. Once you can predict when you’re about to get angry, you can prevent snapping at others or doing other regrettable things.

Plus, this habit can also help us to respond to our anger in a more compassionate and understanding way. Even angry people need compassion and understanding to manage their emotions correctly, remember that!

Mindfulness meditation can also help us to develop a greater sense of perspective and insight into our lives. When we are mindful, we are more likely to understand the underlying causes of our anger, such as stress, anxiety, or other emotional challenges. This understanding can help us to address these underlying causes and to prevent them from triggering anger in the future.

Deep Breathing
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Deep Breathing

When anger starts to rear its ugly head, it’s easy to get caught up in the heat of the moment – I’ve seen that in my friend many times. But, with deep breathing, you can slow down and regain control. It’s like pressing pause on your anger and giving yourself a much-needed time out.

In short, when you take deep breaths, the habit sends a message to your brain to relax. This helps to calm down our natural fight-or-flight response that often triggers anger. Just close your eyes, take a deep breath, and let the anger melt away. It’s that simple!

While deep breathing works wonders for anger management, it also brings extra benefits. For example, it’s a powerful tool to help you manage stress, improve your focus, and even boost your mood. So, why not make deep breathing a part of your daily routine? It’s like a little present to yourself every day, and who doesn’t love a good present?

However, I have to admit this technique might not work the same way for everybody. If that’s the case for you too, the next tip might help…


Progressive Muscle Relaxation

When anger starts to bubble up, it’s easy to feel tense and wound up. But, with progressive muscle relaxation, you can release that tension and find peace. It’s like giving your body a big hug and telling it to relax.

Here’s how it works: you start by tensing and relaxing different muscle groups in your body, one at a time. This helps to release any physical tension you may be holding onto and calm down the fight-or-flight response that often triggers anger. And, the best part? You can do it anywhere, anytime. Just close your eyes and let your muscles do the work.

But progressive muscle relaxation isn’t just for anger management. It’s also a great way to manage stress, improve sleep, and boost your overall well-being. This habit is free, easy to implement, and it can work wonders for any age group!

The first step in PMR is to identify and become aware of the physical sensations of anger. This might include an increased heart rate, rapid breathing, muscle tension and tightness, and an overall feeling of stress and anxiety. Don’t be scared – it’s all normal and part of the process! Once these physical sensations have been identified, the next step is to begin the process of actually tensing and relaxing various muscle groups. For example, you can tense your fists for about 10-15 seconds and then release the tension for 15-20 seconds.


Body Scan Meditation

When anger starts to creep in, it’s easy to feel like you’re stuck in a whirlwind of emotions. But, with body scan meditation, you can find a calm oasis in the midst of the storm. It’s like pressing a reset button for your body and mind.

Here’s how it works: you simply lie down or sit comfortably and focus your attention on different parts of your body, one at a time. This helps you release any physical tension you may be holding onto and calm down the fight-or-flight response that often triggers anger. And, the best part? You can do it anywhere, anytime. Just close your eyes and let the relaxation flow.

But body scan meditation isn’t just for anger management. This is a great way to manage stress, improve sleep, and boost your overall well-being. Much like the other methods listed above, I highly recommend this one too for its wide range of mental and physical perks.

Guided Imagery

When anger starts to boil over, it’s easy to feel like you’re stuck in a never-ending cycle of frustration. But, with guided imagery, you can escape to a peaceful place and find calm. It’s like taking a mental vacation from anger.

Here’s how it works: you simply close your eyes and imagine a peaceful scene, such as a beach, a forest, or a mountain top. You focus on the sights, sounds, and sensations of this peaceful place, letting go of any stress and tension. Unlike other methods, this one doesn’t require any special props or products. All you need it to just close your eyes and let your imagination do the work. For example, you may imagine the sound of a gentle breeze rustling through the trees, the smell of fresh flowers, the sensation of soft grass beneath your feet and the warmth of the sun on your skin.

In addition, this practice a great way to deal with insomnia and even improve your mood when practiced early in the morning.

Positive Affirmations

Positive affirmations work by shifting our focus from negative, self-defeating thoughts to positive, uplifting ones. When we repeat positive affirmations to ourselves, they help to overwrite our negative thought patterns and create new neural pathways in our brains. Over time, these positive affirmations can become ingrained in our subconscious minds, allowing us to automatically think and feel more positively about ourselves and our circumstances.

In terms of managing anger, positive affirmations can be used to counteract negative thoughts and beliefs that contribute to feelings of anger and frustration. For example, if you find yourself thinking “I always get angry and it’s ruining my life,” you can counter that thought with a positive affirmation such as “I have the power to control my emotions and live a happy life.” The goal is to replace negative thoughts with positive ones, helping to reduce the physical and psychological symptoms of anger and promoting a sense of inner peace and calm.

In addition to countering negative thoughts, positive affirmations can also be used to reinforce positive emotions and thoughts. For example, if you are feeling overwhelmed and stressed, you can use affirmations such as “I am calm and relaxed” or “I am in control of my emotions” to help reinforce positive feelings and counteract negative thoughts associated with anger.

Positive affirmations are a simple and accessible tool for managing anger that can be used anywhere and at any time. They can be used in as little as 5-10 minutes a day, making them an accessible and manageable practice for people of all ages and schedules. The affirmations can be tailored to meet individual needs and preferences, such as repeating affirmations that are particularly meaningful or relevant to a person’s life.


In conclusion, managing anger is an important aspect of maintaining good mental and physical health. By incorporating mindfulness and other science-backed techniques into your daily routine, you can reduce the intensity and frequency of anger, and improve your overall well-being. It’s important to remember that anger is a normal emotion, and that these techniques are not meant to suppress or eliminate anger, but rather to help you manage it in a healthier and more constructive way.

Additionally, it’s important to seek professional help if you struggle with chronic anger, or if your anger is impacting your relationships or daily life. A mental health professional can help you to identify the root causes of your anger, and provide you with personalized strategies for managing it.

In summary, the 6 science-approved ways to manage your anger are mindfulness meditation, deep breathing, progressive muscle relaxation, body scan meditation, guided imagery, and positive affirmations. Incorporating these techniques into your daily routine can help you to reduce the intensity and frequency of anger, and improve your overall well-being. Remember, it’s normal to feel angry at times, but it’s how we respond to that anger that makes all the difference.

Passionate about cognitive psychology and data research, Tudor aims to highlight the importance of prioritizing self-care regardless of age, gender, or nationality. For over two years, he has been prioritizing extensive research in mindfulness and meditation techniques delivered to everyday people in a simple, meaningful manner.

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