How to control your anger

Recognizing and accepting your tendency to get angry is probably the first and most important step. If you find you’re often angry, it’s never too late to address it — there are many effective ways to control anger. 

Intense physical exercise‌

Engaging in intense physical activity such as running, swimming, or brisk walking to let off some steam is an effective way to manage anger. This leads to reduced stress in the body and mind.

Meditation ‌

Meditation is one of the most effective ways to overcome anger. Growing evidence shows that as little as 15 minutes of meditation each day can have many positive effects on your stress and anxiety levels in addition to your heart.

Practicing meditation may also help reduce the amount of deep sleep your body needs, although more research is needed.

Regular meditation weakens the neural connection in your brain that can scare you and give a feeling of being under attack. Simultaneously, it reinforces the connection between the parts of your brain known for reasoning and your bodily sensation and fear centers.

Accept people and circumstances

It’s important to know that sometimes people and circumstances aren’t in your control. Consistently brooding over things that are out of your control isn’t productive.

This doesn’t mean you should passively accept everything, but you can show a willingness to understand that you’ll face some good days and some not-so-good days. Only when you accept circumstances can you think rationally about a solution. Non-acceptance usually leads to a reaction or outburst. 

What else can you do? ‌

You can implement these immediate stress-busters to overcome the anger welling up inside you:

• Walk away from the situation.
• Understand the other person’s perspective.
• Communicate your dissatisfaction instead of bottling it up.
• Avoid blaming others.
• Consider whether the issue is worth all the fuss.
• Revisit the situation with a calm mind.

‌If you still feel that your emotions get the better of you, you may consider counseling. Ask your doctor to refer you to a qualified therapist.