Anger Management: 7 Ways to Manage your Frustration

Having some anger lucking and burning inside you, and always tempted to release and get them off your chest? Even at the detriment of others and that of your relationship.

Anger! though a healthy emotion, burns alive and has negative impact on one’s health: especially when one’s temper can no longer be tamed, and unable to stay in control of emotion.

Anger is an unpleasant emotion ranging in intensity from irritation or annoyance to fury or rage.” – Psychologist T.W. Smith.

Anger Management is a way of recognizing the triggers for anger as early as possible and dealing with it in a positive way. Your anger can emanate from frustration, unfair criticism, harassment etc.

You can control your anger, and you have a responsibility to do so. It can feel intimidating, but it can be energizing too,” says Isabel Clarke, a clinical psychologist  and specialist in anger management.

Ways to keep your anger under control.

Recognize the triggers.

When set for the rage, you begins to display some signs i.e. faster heartbeats, rapid breathing, clenching of fists and lots more.

Isabel added that “If you notice these signs, get out of the situation if you’ve got a history of losing control.”

Read also: 3 Ways to spot an Emotional Manipulator

Take a timeout.

You can interrupt the stressful times of the day, by taking a short break. This will enable you feel better prepared to handle what’s next without having to be angered for the unpalatable situation.

Use Humour to release tension.

Obviously, humor can go a long way to ease your anger. Do not take everything seriously, but get your mood lifted by developing some sense of humor i.e. you can laugh at the issue to reduce the anger.

Breathe Slowly.

Isabel advice you breathe out longer than you breathe in while feeling frustrated, so you could think more clearly.
You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in.”  Isabel added.

Build Trust.

One of the best tips ever is to build trust with your friends, lest you get angry easily when something goes the negative way. If trust isn’t present, then you might easily be tempted to believe others are doing things intentionally to harm you. Which isn’t.

Read also: Paranoid Personality Disorder: Causes and Symptoms

Pour out your heart.

Let others know what’s making you feel bad, as you discuss them with friends and even the very ones that upset you. Never allow anger to fully be in charge of your feelings.


Sleeping is an important anger management strategy that forces the mind to rest as it rebuilds damaged cells and helps you feel better.

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