Ways to control anger

Anger is a natural and normal emotion in humans that arises spontaneously in various situations. While it is a common emotion, when expressed excessively, it can be harmful to the individual and the people around them. The impact of anger can negatively affect family relationships, social life, and professional life. Therefore, instead of completely suppressing the feeling of anger, it is important to control it properly and channel it positively. There are several effective methods for controlling anger that can be incorporated into daily practice.

First, one should understand the nature and causes of anger. By knowing why you get angry, what situations or people trigger the most anger in you, you can become more aware of your emotions. Identifying your feelings and their sources is the first step toward managing anger. Once you are able to identify your emotions accurately, it becomes much easier to control them. If you try to stay calm in the moment of anger, it will help reduce the excitement generated in your brain.

In the moment of anger, the first step is to take a deep breath and redirect your attention. For example, you can close your eyes for a while and practice slow, deep breathing. This helps calm your nerves and brain. Then, slowly counting from 1 to 10 can further reduce the brain's excitement. If possible, you should distance yourself from the source of anger for a while. You can walk, drink water, or sit quietly for a few minutes. These steps can be effective in reducing anger.

Another important method is assertive communication. In this approach, you express your feelings to others in a way that is neither arrogant, stubborn, nor offensive. For example, instead of saying, “You always do this,” you can say, “When you say this, it hurts me.” This kind of sensitive and positive language helps reduce the feeling of anger. It is also important to avoid using a blaming tone in conversation, as it can cause further escalation in relationships.

Mental stress and frustration are often the root causes of anger. Therefore, regular physical exercise, adequate sleep, and a balanced diet are essential to reduce stress. Additionally, meditation can be a powerful tool for controlling anger. It calms the mind and enhances self-awareness and self-control. Spending some time alone at the end of the day—such as reading a book, listening to music, or being in nature—can also help reduce anger. These activities help reduce mental stress and aid in restoring your inner peace.

Sometimes, small issues accumulate and eventually explode in the form of a major outburst. To avoid this, it is helpful to maintain a daily journal of your emotions. When you have a safe space to express your feelings, you can release those emotions, and this will help maintain your mental balance. If someone repeatedly triggers your anger, you should calmly discuss the matter with them. Bottling up your feelings can later cause major problems, and if you do not share those feelings, they can gradually become toxic.

Another aspect of managing anger is developing a mindset of forgiveness. If someone has hurt you, and you hold onto it forever, you will be the one to suffer. Forgiveness does not mean forgetting, but rather giving yourself mental peace. If you can accept past wounds and calm your mind through those experiences, your anger will lessen. Sometimes, suppressed emotions from the past turn into present anger, and in such cases, seeking professional counseling or therapy may be necessary.

The most important thing is to constantly remind yourself that you are not a slave to your anger—you can control it. With daily practice, you can become more sensitive and better at self-regulation. By controlling your anger, you will become more emotionally mature and confident. Managing your anger will also strengthen your relationships, because you will understand that controlling emotions and communicating appropriately in the face of anger helps create a peaceful and happy life.