15 ways to deal with anger

Sadman Ishraq Mohiuddin
5 min readJan 23, 2023

Welcome to the ultimate guide on how to deal with anger, where you will see that managing your rage doesn’t have to be a boring, serious task. In fact, we’re here to prove that anger management can be just as hilarious as it is helpful. So, put down that axe you were about to use to chop your to-do list and let’s dive into some humorous ways to deal with that fiery temper of yours.

Photo by Andre Tan on Unsplash

[1] Identify the source of your anger

Take a moment to reflect on what is causing your anger and try to understand the underlying emotions and needs. Is it because your partner left the toilet seat up again? Once you’ve done that — put one/some of the techniques that work best for you.

[2] Practice deep breathing

Deep breathing can help you calm down and relax when you’re feeling angry. Try taking a few deep breaths, focusing on your breath, and exhaling slowly.

[3] Engage in physical activity

Physical activity can help release pent-up energy and reduce feelings of anger. Going for a walk, jog, or run, or participating in a sport can be helpful. Just make sure you don’t take your anger out on the treadmill, it’s not the one that made you mad.

[4] Practice mindfulness

Mindfulness is the practice of being present and aware of your thoughts and feelings without judgment. This can help you focus on the present moment and let go of negative emotions. It’s like when you’re really mad at your dog for eating your favorite shoes, but then you remember how cute he is and you can’t stay mad.

No, but really… focus. Feel the breath going in and out, feel your diaphragm moving in and out, feel the stretch in your chest — what does the air taste like? How does it feel to have the air go through your nostrils?

[5] Talk to someone

Talking to a friend, family member, or therapist can help you process and express your feelings in a healthy way. Just make sure you don’t talk to your boss, unless you want a one-way ticket to HR.

[6] Write about your feelings

Putting your feelings into words can be a powerful tool for processing and understanding them.

  • It provides a safe outlet for expressing and processing feelings of anger. Writing down your thoughts and feelings can help you understand and make sense of them, which can reduce the intensity of the anger.
  • It allows you to track patterns in your anger. By looking back at past entries, you can identify triggers and situations that tend to lead to feelings of anger. This can help you anticipate and prepare for situations that may cause anger in the future.
  • It allows you to reflect on your thoughts and emotions, helping you to identify and challenge any negative thought patterns that may be contributing to your anger. This can help you develop more positive and constructive ways of thinking and responding to situations.
  • It is a very effective form of self-reflection and introspection, which can help you gain a better understanding of yourself and your emotions. This self-awareness can be empowering and help you take control of your emotions and responses.

Just make sure you don’t post them on social media, unless you want to end up on the next viral video compilation.

[7] Delay your response

When you’re feeling angry, it can be easy to react impulsively. However, taking a step back (give yourself just 15 seconds) and delaying your response can give you time to cool down and think things through. Like when you want to scream at the slow driver in front of you, but then you realize they might be elderly, and you don’t want to mess with grandmas.

[8] Use positive self-talk

Remind yourself of your strengths and accomplishments, and focus on the positive aspects of the situation. When I was in the Army Cadets, blistering sun raging on top of my head, uniform drenched with sweat, feet blistered from marching so much — the only thing that kept me going was the thought of that 70-¢ent can of vanilla coke I was going to treat myself to at the end of training (vanilla coke > cherry coke, bite me).

[9] Listen to calming music

Music can have a powerful effect on our emotions. Put on some soothing music to help you relax and calm down. Just make sure you don’t put on “Everybody Hurts” by R.E.M, that’s just going to make things worse.

[10] Find a hobby or activity that relaxes you

Whether its knitting, painting, or playing video games, find something that you enjoy and that helps you relax. Just make sure it’s not something dangerous like skydiving, you don’t want to add “jumped out of a plane” to your list of things that made you angry today.

[11] Practice relaxation techniques such as yoga or meditation

Both yoga and meditation can help you relax and calm your mind. Just make sure you don’t fall asleep in yoga class.

[12] Take a time-out and remove yourself from the situation

Sometimes the best thing you can do is to remove yourself from the situation and give yourself time to cool down. It need not be physical, zone out mentally if that works out better.

[13] Reframe your thoughts and look for the positive in the situation

Instead of focusing on the negative aspects of the situation, try to find something positive about it. Like when you’re stuck in traffic and you’re late for an important meeting, but then you remember it’s an excuse to listen to that podcast you’ve been meaning to catch up on.

[14] Seek help from a therapist or counselor

If you find yourself struggling with anger on a regular basis, it may be helpful to speak with a mental health professional. They can help you understand your anger and develop coping mechanisms that work for you.

[15] Make a plan for how to handle similar situations in the future

Once you’ve identified the source of your anger and found coping mechanisms that work for you, make a plan for how to handle similar situations in the future. Like when you know your boss is going to give you an impossible deadline, and you’ve prepared a list of excuses, like: [My dog ate my laptop].

It is important to remember that managing anger is a process that requires time, patience and practice. And there you have it — 15 practical ways to deal with anger. Remember, managing anger is a process that requires time, patience, and a good sense of humor. So next time you feel like smashing your computer screen, take a deep breath and think about all the cat videos you’ll miss out on. And remember, anger management is like a game of Tetris, the more you work on it, the better you’ll get at it. So don’t give up, and don’t take yourself too seriously.

It always gets better.

Photo by Dingzeyu Li on Unsplash

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Sadman Ishraq Mohiuddin

Aerospace Engineer (Queen Mary, Uni of London) | CEO | Ex-[Army Cadet, Oil & Gas + Renewable Energy Engineer, IT Q/A Engineer, Business-Analyst, Consultant]