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Struggling to control anger ?

We often struggle to control anger due to biological, psychological, and environmental factors. Biologically, anger triggers the release of hormones like adrenaline, which can heighten our arousal and make it harder to regulate our emotions. Psychologically, unresolved issues, past traumas, and unmet needs can amplify feelings of anger, making it difficult to manage. Environmental factors such as stress, frustration, and social pressures can further exacerbate our anger responses. Learning effective coping strategies, communication skills, and self-awareness techniques can help us constructively manage and channel our anger.

Top tips

Recognise Triggers:

Identify specific situations, people, or events that trigger your anger. Awareness of triggers empowers you to anticipate and prepare for potential outbursts.

Take a Time-Out:

When you feel anger rising, step away from the situation. Take a few deep breaths, count to ten, or remove yourself from the environment until you feel calmer.

Practice Relaxation Techniques:

Incorporate relaxation techniques such as deep breathing, meditation, progressive muscle relaxation, or visualisation to reduce stress and promote emotional regulation.

Express Yourself:

Find healthy outlets to express your anger, such as talking to a trusted friend, writing in a journal, or engaging in physical activity like exercise or sports.

Assertive Communication:

Learn to communicate your feelings assertively and effectively without resorting to aggression or passive-aggression.

Use "I" statements to express your emotions and needs clearly.


Instead of dwelling on what made you angry, focus on finding solutions to address the underlying issues. Collaborate with others to find constructive ways to resolve conflicts or frustrations.

Practice Empathy:

Try to understand the perspective of others involved in the situation. Cultivating empathy can help diffuse anger and promote understanding, leading to more productive interactions.

Set Boundaries:

Establish clear boundaries to protect your emotional well-being and prevent situations that frequently lead to rage. Communicate your boundaries assertively and enforce them when necessary.

Seek Support:

Don't hesitate to seek support from a therapist, counsellor, or support group if you struggle to manage anger on your own. Professional guidance can provide valuable insights and strategies for long-term anger management.

Practice Self-Care:

Prioritise self-care activities that promote overall well-being, such as adequate sleep, healthy nutrition, regular exercise, and engaging in hobbies or activities you enjoy.


Taking care of yourself reduces stress and enhances resilience, making it easier to manage anger effectively.

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