Anger Management Exercises: How To Control Anger

People might experience anger for a number of reasons, and this emotion doesn’t always have to be negative. For example, it can sometimes be a reaction to injustice or a signal that one’s boundaries have been crossed. However, there are times when this healthy emotion can lead a person to say or do things they regret later, making it useful to learn techniques for controlling this feeling. Below, we’ll explore some anger management exercises that may help both in a moment of anger and in the long run. 

Are you experiencing anger frequently?

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What are angry feelings?

The American Psychological Association defines anger as “an emotion characterized by tension and hostility arising from frustration, real or imagined injury by another, or perceived injustice.” Most people will experience angry feelings from time to time, as they can arise from a number of different types of situations. 

There's nothing inherently wrong or unhealthy about feeling angry feelings. However, they can become problematic if they're not properly managed. For example, angry outbursts could affect a person's work life and relationships, and the chronic stress that frequent anger causes could result in health problems over the longer term. That's why learning effective anger management strategies can be so important.

The best anger management strategies for a given individual may depend on the way they experience anger and what usually causes it. Some people may find that physical exercise helps, while others may prefer more meditative anger management strategies. Still others may prefer a mix of strategies depending on the situation. 

Progressive muscle relaxation to help control anger

Progressive muscle relaxation is a relaxation strategy that was popularized by Dr. Edmund Jacobson in the 1920s. While it was used originally as a treatment for anxiety, it can be helpful for other purposes too, including reducing anger. 

Progressive muscle relaxation is an exercise that can be practiced almost anywhere, even if you’re feeling angry at work, for example. The practice typically entails taking a few moments to tense and relax individual muscle groups one by one. You can start at the shoulders and work your way down until you reach your toes, or vice versa. You don’t need to tense the muscles very tightly to benefit from this technique. The simple act of feeling tension arise and dissipate may reduce stress and help you manage anger. 

Visualization and other thinking techniques

Another strategy that may help reduce stress during a moment of anger is visualization. Sometimes called guided imagery when used with audio prompts, this practice consists of imagining yourself in a peaceful environment. This could be any place, real or imagined, such as a favorite vacation spot or a quiet place in nature. To practice this technique, all you need to do is close your eyes and take a few minutes to imagine the place in detail, including what you see, hear, and smell.

How physical activity can help

Exercise can reduce stress hormones and lead to an increase in endorphins, known as feel-good hormones. Any type of exercise may interrupt feelings of anger and allow you to release energy. For example, you might go for a brisk walk around the block or do a few yoga poses. While exercise typically doesn’t address the cause of anger, it can allow you to take a break from a tense situation and return with a calmer mind. 

Physical activity for long-term anger control

Regular exercise may also help with emotional regulation over the longer term. For example, one study suggests that participants who engaged in frequent physical activity exhibited “lower levels of state anger and higher levels of anger control than those who did not.”

Practicing deep breathing exercises for anger

For some people, deep breathing can be an effective way to calm down, avoid anger outbursts, and reduce anger issues. There are a number of different breathing exercises you can try. Two examples are box breathing and pursed lip breathing.

Box breathing, a form of deep breathing for relaxation

A yogic practice also known as sama vritti pranayama, box breathing refers to a four-step pattern of breathing marked by equal counts. The traditional way to practice box breathing is as follows:

• Breathe in for four seconds
• Hold the breath for four seconds
• Breathe out for four seconds
• Hold for four seconds before beginning again

This practice can be repeated several times until you feel anger subside.

Pursed lip breathing to control anger

To start with pursed lip breathing, breathe in deeply through your nose with your mouth closed for two seconds. Next, purse your lips as if you were about to whistle. Finally, breathe out through pursed lips for four seconds. Repeat a few times in order to achieve a sense of calm. 

Getting help beyond anger management exercises

Sometimes, doing anger management exercises on your own may not be enough to learn to control anger. In cases like these, it may be useful to seek help through therapy. A therapist may be able to help you identify underlying reasons for your anger and develop a toolkit of exercises and resources that you can use when you experience triggering situations. 

Can online therapy help with angry feelings?

If you feel hesitant to discuss problems related to anger management with a therapist face to face, you might consider online therapy instead, which numerous studies have indicated to be effective. For example, one study published in 2023 suggests that online therapy interventions may help reduce anger expression, anger rumination, and aggression. 

With online therapy through a platform like BetterHelp, you can choose the communication method that feels most comfortable to you, whether that’s audio, video, live chat, or a combination of these. You can also reach out to your therapist at any time through in-app messaging, and they’ll respond to you as soon as they are able. This feature may be helpful if you experience surges of anger in between therapy sessions, as you can communicate what you’re feeling in the moment rather than waiting until the next session. 

Are you experiencing anger frequently?

Talk to a therapist

Takeaway

Anger can result in significant challenges related to a person’s mental health and relationships. However, there are anger management exercises that may help you feel calmer and more in control of your emotions, such as progressive muscle relaxation, visualization, regular physical activity, and deep breathing exercises. If you’re experiencing challenges with anger management, you may also benefit from connecting with a licensed therapist.