How to Remain Calm When Angry
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How to Remain Calm When Angry

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Do you find it hard to control yourself when angry? Here is how to remain calm when you are angry, especially if you have anger issues.

Anger is a natural human emotion that we all experience from time to time.

While it’s important to acknowledge and process our feelings, allowing anger to consume us can lead to negative consequences, both personally and professionally.

When we’re able to remain calm in the face of anger, we’re better equipped to handle challenging situations with poise, empathy, and constructive problem-solving.

Importance of Remaining Calm When Angry

Maintaining composure during moments of anger offers numerous benefits:

  1. Improved Communication: Staying calm allows you to express your feelings clearly and effectively, without resorting to hurtful language or actions that can damage relationships.
  2. Better Decision-Making: Anger can cloud our judgment, leading to impulsive decisions that we may later regret. By remaining calm, you’re more likely to make thoughtful, well-considered choices.
  3. Reduced Stress and Anxiety: Chronic anger can take a significant toll on your physical and mental health. Learning to manage your anger can help reduce stress, lower blood pressure, and improve overall well-being.
  4. Stronger Relationships: When you respond to anger with patience and understanding, you’re more likely to resolve conflicts in a constructive manner, strengthening the bonds with your loved ones, colleagues, and community.

20 Ways to Remain Calm When Angry

1. Take Deep Breaths

When you feel anger starting to build, take a few deep, slow breaths. Inhale through your nose and exhale through your mouth, focusing on the sensation of the air moving in and out of your body. This simple technique can help calm your mind and body.

2. Practice Mindfulness

Mindfulness is the art of being present in the moment, without judgment. When you feel angry, shift your attention to the sensations in your body, the sounds around you, or the objects in your immediate environment. This can help you detach from the emotional intensity and respond more thoughtfully.

3. Go for a Walk

Sometimes, the best way to diffuse anger is to remove yourself from the situation. Take a brief walk around the block or to a quiet, peaceful area. The physical movement and change of scenery can help you gain perspective and return to the situation with a calmer mindset.

Related: How to stop worrying and start living

4. Listen to Calming Music

Create a playlist of soothing, relaxing music that you can turn to when you feel your anger rising. The right melodies and rhythms can have a profoundly calming effect on your mind and body.

5. Write in a Journal

Putting your thoughts and feelings down on paper can be a powerful way to process anger. Use your journal to explore the root causes of your anger, vent your frustrations, and develop strategies for managing your emotions.

Related; How to start a journal

6. Practice Visualization

Close your eyes and imagine a peaceful, serene scene, such as a beach, a forest, or a mountain top. Visualize the details of this setting, focusing on the sights, sounds, and sensations. This can help you shift your mind away from the source of your anger and into a more tranquil state.

7. Use Positive Self-Talk

When you’re feeling angry, it’s easy to get caught up in negative, self-defeating thoughts. Counter these with positive, encouraging self-talk. Remind yourself that you have the skills and resources to handle the situation effectively.

8. Engage in Physical Activity

Exercise is a powerful stress-reliever and can help dissipate angry feelings. Go for a jog, do some yoga, or engage in any other physical activity that you enjoy. The endorphins released during exercise can boost your mood and help you regain a sense of calm.

9. Seek Social Support

Talking to a trusted friend, family member, or mentor can provide valuable perspective and emotional support when you’re feeling angry. Sharing your feelings with someone who can listen without judgment can help you gain clarity and find constructive solutions.

10. Practice Gratitude

When you’re in the grip of anger, it can be easy to lose sight of the positive things in your life. Take a moment to reflect on the people, experiences, and blessings that you’re grateful for. This can help shift your mindset and foster a greater sense of perspective and appreciation.

Related; How to practice gratitude when depressed

11. Use Humor

Laughter really can be the best medicine, even in the face of anger. Watch a funny video, read a humorous book, or spend time with people who make you chuckle. Allowing yourself to laugh can help diffuse tense situations and provide a much-needed mood boost.

12. Practice Relaxation Techniques

Explore a variety of relaxation techniques, such as progressive muscle relaxation, guided imagery, or meditation. These practices can help calm your mind and body, making it easier to manage angry feelings.

13. Reframe Your Perspective

When you’re angry, it’s common to view the situation in a narrow, negative light. Challenge yourself to consider alternative perspectives or interpretations that may be more constructive or empowering.

14. Avoid Escalating Behaviors

Refrain from actions that may further inflame the situation, such as raising your voice, using aggressive body language, or making accusatory statements. Instead, focus on de-escalating the situation through calm, measured responses.

15. Take a Break

If the situation allows, remove yourself from the immediate source of your anger and take a short break. Use this time to engage in one or more of the techniques mentioned above, such as deep breathing, journaling, or going for a walk.

16. Prioritize Self-Care

Maintaining a healthy lifestyle can help you better manage angry feelings. Ensure that you’re getting enough sleep, eating a balanced diet, and engaging in regular physical activity. When you’re well-rested and energized, you’re better equipped to handle stressful situations.

17. Practice Empathy

Try to understand the perspective of the person or situation that is causing your anger. Cultivating empathy can help you respond with compassion rather than hostility, leading to more constructive resolutions.

18. Seek Professional Help

If you find that you’re struggling to manage your anger on a regular basis, consider seeking the guidance of a mental health professional, such as a therapist or counselor. They can help you develop personalized strategies for managing your emotions more effectively.

19. Embrace Forgiveness

Holding onto anger can be like carrying a heavy burden. Practice forgiving the person or situation that has caused you distress, even if it’s difficult. Letting go of resentment can free you from the weight of your anger and allow you to move forward.

20. Be Patient with Yourself

Remaining calm in the face of anger is a skill that takes time and practice to develop. Be kind and understanding with yourself as you work to build this ability. Celebrate your progress and don’t be too hard on yourself when you slip up.


Mastering the art of remaining calm when angry is a valuable skill that can positively impact all areas of your life.

When next you get angry and cannot control yourself, practice the above tips and watch yourself being in control of your emotions.

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