Getting angry with someone, even loved ones, is a normal human emotion. But hurtful words or actions taken during a moment of anger can harm personal and professional relationships. It can cause friends, family and coworkers to lose trust in you, feel uncomfortable around you and can result in a loss of respect. But expressing yourself in a healthier way during a moment of anger is possible.

Next time you find yourself feeling angry, try one or more of the tips below. They are intended for use in the moment but can help anytime. Give each one a try. Find the ones you like and practice during calm moments. That way you will be prepared for when that angry moment occurs.

Breathe. A few deep breaths can do wonders to help your body and mind. Breathe in through your nose and out through your mouth. The process of deep breathing can help you feel calmer.

Move. Any type of movement such as a walk, bike ride or even vacuuming or raking leaves, will work. The movement can help you release tension. And if you choose to rake or vacuum, you get the bonus of checking off chores!

Focus. Take a moment to explore how your body feels during a moment of anger. How is your breathing? Are your shoulders tense? Acknowledging the physical sensations of anger may help reduce the intensity of the moment.

Experience. Tapping into your senses and experiencing sight, smell, hearing, touch and taste is a way to help relieve stress in the moment. You can listen to music, look at a favorite picture, cuddle a pet, etc.

If you find that you often have trouble controlling your anger, or your anger is hurting a relationship, a licensed therapist or counselor may be able to help.

Sources:

Centers for Disease Control and Prevention (CDC). How Right Now: Coping with anger. May 26, 2023.

Helpguide.org. Anger Management: How to control anger issues. May 14, 2024.

Mayo Clinic. Anger management: 10 tips to tame your temper. April 14, 2022.

Don’t let an angry moment affect your relationships

More about Conflict And Communication