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How to Handle anger quickly


Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child refuses to cooperate? Anger is a important and healthy emotion but it’s important to deal with it in a positive way.

Think before you speak

Think before you speak and once you are calm, then express your anger. In the heat of the moment, it’s easy to say something and later regret . Take a few moments to collect your thoughts before saying anything.

As soon as you are thinking clearly , express your frustration in assertive but non-confrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child’s messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening- or agree to eat on your own a few times a week. Remind yourself that anger won’t fix anything and might only make it worse.

Stick with ‘ I’ statements and don’t hold a grudge

Be respectful and specific . for example, say “ I’m upset that you left the table without offering to help with the dishes” instead of “ you never do any housework”.

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings , you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you , you might both learn from the situation and strengthen your relationship

Use humor to release tension and practice relaxation skills

Use humor to help you face what’s making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though it can hurt feelings and make things worse.

Practice deep breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as “Take it easy.” You might listen to music, write in a journal or do a few yoga poses, whatever it takes to encourage relaxation.


Learning to control anger is a challenge for everyone at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

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