Anger is a powerful emotion that is common among all humans, and it has been deeply ingrained in our primitive instincts. It serves as a crucial defensive mechanism and is considered one of the most important emotions. Anger plays a vital role in your daily life, as it defines both your self-perception and how others perceive you.

However, unwarranted anger can have negative psychological and physical impacts on you, as well as affect the energy and atmosphere of those around you. According to popular research, anger often leads to hurtful situations that result from specific incidents.

While anger is a natural and basic human emotion, it can often lead to actions that are regrettable. Therefore, it is essential for humans to learn how to control their anger and the best methods for doing so.

How to Manage Anger Outbursts?

Anger is a complex emotion that can range from mild irritation to severe outbursts. While it is not always negative, it can often explode unnecessarily in situations where it is not warranted. If you are wondering how to control your anger, there are several techniques that can help you deal with it.

Here are 10 techniques to control anger:

1. Assess Your Anger: Before reacting, ask yourself if your anger is appropriate for the situation. If you feel that your anger might cause distress or harm relationships, categorize it as good or bad anger. This helps you deal with different scenarios without causing harm to yourself or your relationships.

2. Go For a Walk: Exercise can help calm your nerves and reduce anger. Going for a walk, bike ride, or playing golf can divert your attention towards something healthier and calming. Any activity that gets your limbs moving is good for your mental and physical health.

3. Mental Escape: Take a break and find a quiet space. Visualize and focus on positive thoughts while closing your eyes. Try to imagine scenes like the color of water, the height of mountains, and why birds chirp. This helps you escape mentally and manage anger more effectively.

4. Stretch: Practice non-strenuous yoga movements like shoulder and neck rolls. This can help you control your body and manage your emotions without professional assistance or fancy equipment.

5. Repeat or Chant a Mantra: Repeat a calming phrase or word to yourself without uttering it aloud. For example, phrases like "take it easy," "you are doing good," "relax," and "you will be fine" can help you calm down.

6. Stop Talking: Avoid engaging in conversations when you are feeling angry. This will prevent you from unleashing hurtful words that may harm your relationships. Instead, take a moment to collect your thoughts and focus.

7. Find an Instant Solution: Anger needs special attention, and it can negatively impact your relationships with loved ones. Finding an instant solution, like playing online games or listening to music, can help you put your anger down and prevent an outburst.

8. Rephrase Your Words or Responses: Reframe your responses or words to prevent an anger outburst. Rehearse positive phrases to prepare yourself for future scenarios.

9. Take a Timeout: Take a break from others during an anger outburst. This will give you time to process your emotions and make them neutral. Time away from others can be extremely helpful and make anger management easier.

10. Count Down: Count down from 10 or, if you are extremely angry, start at 100. This will help you calm down, reduce your anger, and lower your heart rate.

By practicing these techniques, you can manage your anger effectively and prevent unnecessary outbursts.