How To Manage Angry Outbursts

What is the best way to handle anger, according to psychology?

Psychologists recommend several methods for handling anger and other impactful emotions, all based on scientific evidence. A few strategies are outlined below: 

• Relaxation Strategies. Relaxation techniques, like deep breathing or progressive muscle relaxation, are some of the best ways to reduce feelings of anger quickly. Anger is an adaptive response designed to respond to a perceived threat. Relaxation strategies signal to the brain that a threat isn’t present, reducing the mental and physical signs of anger.  
• Cognitive Restructuring. Emotions, not logic, drive angry behavior. Cognitive restructuring involves looking at the details of a situation angering you and consciously asserting logical reasons not to be angry. It begins by increasing self-awareness, first making yourself aware of what commonly triggers your anger, then examining why anger isn’t warranted. 
• Increase Communication. Good communication can stop anger in its tracks. You may need to communicate that you are beginning to reach your emotional limit and need space to process your feelings. You might also receive communication from others that helps lower your anger level, like rational explanations or contextual factors that might not be immediately apparent. 

Why can't I control my anger outbursts?

Uncontrolled anger differs from person to person. Some people’s anger is rooted in past events that angered them, and others may not dwell but have quick tempers. When people cannot control their anger, their behavior may harm those around them. They may frighten people nearby or may become aggressive and violent. Anger is a normal, healthy emotion when controlled. When anger becomes uncontrollable, it becomes dysfunctional, and people who can’t control it often don’t realize how serious the problem is. 

If you’re wondering how to manage anger outbursts, you may want to consider working with a therapist to help address underlying causes. The therapist will likely recommend strategies to understand and control your anger while you investigate the factors that drive it. They can also help you understand how frustrating events affect you and your emotional state. 

How do you manage anger activities?

Managing anger issues before they affect others often involves changing how you think about the situations that make you angry. One of the most effective methods for managing anger combines relaxation methods like deep breathing with conscious efforts to change the thought processes associated with anger. Logic is a potent antidote to anger; understanding the context and nuances of a situation can help you rationalize factors that may make you angry. In most cases, relaxation strategies are helpful for immediately managing angry feelings and thought process change is helpful for long-term relief from anger. 

How do you release anger without hurting someone?

If you’re in a stressful situation and you are losing control of your anger, it is often most beneficial to temporarily remove yourself from the situation until you are sure you have control. Exiting an anger-inducing environment reduces the risk of hurting another person and increases the chance that you can calm yourself easily. It is usually much more difficult to calm yourself when surrounded by things that anger you; taking quiet time in a peaceful environment is likely to make the process easier. 

You may want to consider how you release your anger, whether alone or around others. In the past, mental health professionals recommended “letting it out” to avoid harming other people, like punching pillows, shouting where others cannot hear, or indulging in fantasies of revenge. Psychologists formerly believed that letting out anger in a controlled environment would get it out of a person’s system and lower their overall level of anger. 

However, modern research indicates that not only does letting out anger not reduce anger levels, it often increases them. Evidence suggests that venting anger reinforces what triggered it,  making it more likely that a person will become overwhelmingly angry when exposed to the same trigger in the future. Today’s mental health professionals tend to focus on releasing anger mentally by confronting it logically and teaching techniques to help people manage the physical effects of anger. 

How do you control anger during a conversation?

If you are in a conversation that is angering you, often the best decision is to put the conversation on hold, walk away, restore your calm, and resume the conversation later. If you’re stuck in the conversation and can’t leave, you can use some subtle relaxation methods that may help you stay calm until the conversation reaches a natural conclusion. 

• You may be able to breathe deeply and slowly without indicating to your conversation partner that you are becoming angry. Taking slow, deep breaths signals to your brain that anger is unnecessary and helps slow the process your brain goes through when becoming angry. 
• Some forms of progressive muscle relaxation are designed to be used during conversations or other situations where you are otherwise occupied. For example, you may be able to do progressive muscle relaxation using only your lower body without your conversation partner noticing. 
• You may also be able to leverage the conversation itself to become less angry. Anger is often driven by jumping to conclusions or making unfounded assumptions. If you can calmly and politely ask for clarification before becoming angry, you may find that logic or rationale can keep your anger at bay. 

How do you control a short temper?

A short temper is often best managed through a combination of cognitive restructuring and relaxation strategies. Cognitive restructuring involves changing the way you think about your anger and what causes it. It often begins by identifying “anger triggers,” or things you know will likely quickly provoke your anger. When your triggers are identified, you can critically examine them and use logic to help you find ways they can be rationalized. Cognitive restructuring is usually most helpful when you are not already angry. 

If your anger has begun to rise, you may wish to rely on relaxation strategies to help you release tension and calm down. Controlled anger is a normal and healthy emotion; it arises when your brain perceives a threat to your well-being. Techniques that help you quickly calm down are usually physical techniques that signal to your body and brain that anger isn’t necessary. 

One example of a relaxation technique is diaphragmatic breathing.  Diaphragmatic breathing is simply taking slow, deep breaths, focusing on the movement of your diaphragm as you breathe. While some consider deep breathing a cliche anger management technique, it is one of the most effective relaxation strategies available. 

How do I let go of anger and hurt?

Chronic irritability and emotional pain can significantly increase anger problems, but it can sometimes be challenging to let go of the things causing it. One thing to avoid is expressing your anger through venting or rage, even if no one else is around to be harmed by it. Things like punching pillows or shouting at thin air may make you feel better momentarily, but those strategies make it more likely that anger will come back stronger in the future.

Letting go of anger often means learning how to manage it in your daily life while you address underlying causes. Anger management strategies can help prevent the harmful effects of anger, both for you and those around you.  The underlying thoughts and feelings that drive the anger are often addressed through methods like cognitive restructuring, wherein you logically confront your anger’s triggers to find reasons that anger is not warranted. 

It is often easier to let go of anger with the help of a therapist. Anger’s underlying factors can often be complex, and letting go of anger may mean undertaking significant emotional growth. A mental health professional can help guide your growth and support you while you let go of your anger. They can also teach you strategies to manage your anger as you progress on your mental health journey. 

How does a bad temper affect one's life?

Angry thoughts and behaviors can significantly negatively impact a person’s life. Many people know the effects of anger on others; an angry person can easily hurt or push away those close to them. Less may be known about anger’s impact on the person feeling it, which can be just as harmful. Anger is associated with several mental and physical health risks that can significantly reduce overall well-being. 

Uncontrolled anger is associated with a higher risk of coronary heart disease, diabetes, and high blood pressure. It is also associated with impulsive behaviors that may pose a risk to physical health. For example, typical frustrating situations, like being stuck in a traffic jam, may lead a person with uncontrolled anger to drive unsafely or otherwise place themselves at risk due to the anger caused by being stuck in traffic. 

Uncontrolled anger is also associated with substance use disorders, which may represent an angry person’s attempt to reduce their chronic negative feelings. Anger is a disinhibiting emotion; angry people are more likely to engage in all types of risky behavior, including substance use. 

Why is it important to control your temper?

A person who is angry and irritable is a potential risk to themselves and those around them. In the worst-case scenario, anger can lead to aggressive behavior that may frighten or harm those nearby. Even if anger doesn’t amount to aggression, a person who habitually expresses even mild irritation is generally not fun to be around. This can lead to anger pushing friends, family, and loved ones away, potentially increasing a person’s loneliness. Loneliness comes with substantial risks to mental and physical health and may worsen feelings of anger.

Anger can also cause significant mental and physical concerns by itself. Uncontrolled anger is associated with an increased risk of cardiovascular disease and high blood pressure. It is also associated with a heightened risk of substance use disorders. Anger is also linked to impulsive, risky behavior and poor regard for one’s physical health.