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7 Effective and Simple Ways to Control Your Anger And Frustration

Updated on October 17, 2019
Ammaraa profile image

Ammara is a professional writer. She would like to help others by providing important information.

Today, I want to discuss an important topic. I have noticed that nowadays most people are complaining that they are experiencing intense level of anger and frustration and they want to get rid of it. Nowadays, most of the people are looking for the answer of how to deal with anger and frustration. This article discusses some simple ways to control anger.

A survey suggests that anger is a reason for lots of issues in a relationship. So, people need to know some simple ways of controlling anger in a relationship. In this way, they can save their relationships.

Anger Management
Anger Management

Some Simple Ways to Control Anger

Have a look at following simple ways to control anger.

1. Understanding your Anger

The first and foremost thing is the clarity and understanding of your anger. You have to understand your anger and what makes you experience this situation. Knowing the cause can help you in finding a better solution.

2. Express you Anger

The most essential way of how to control anger in a relationship is that you should communicate about your angry feelings. It is one of the healthiest ways to deal with anger. In this way, you will be able to clarify your requirements and needs instead of being controlled by emotion or demand. So, you should never play a silent role in this situation.

If you keep your feelings and emotions to yourself, then it can be destructive for you. Hiding your anger can make you a pessimistic personality or change your behavior in hostile behavior. Actually, if you burst out your anger, make sarcastic comments, and criticize others, then you do not know how to manage your anger.

3. Relaxation

Relaxation is really very important. You should adopt some relaxation techniques including deep breathing, exercise, and relaxing imagery.


You should try these simple steps.

  • First of all, take a deep breath from your diaphragm. Keep in mind that if you take a breath from your chest then it would not make you relax, so you need to take a breath from your diaphragm. You can understand it in easy words that you need to take the breath from your gut.
  • Take a breath, inhale from your nose, hold that breath for almost 20-30 seconds in your gut, and then exhale slowly from your mouth.
  • During this process, you should also repeat some clam phrases or words slowly. These words can be ‘relax’, ‘take it easy’, ‘I am relax’, etc.
  • Keep repeating your desired relaxing words during deep breathing.

Anger Management Is Necessary
Anger Management Is Necessary

4. Visualize Imagery

Visualize imagery is another technique that can be the best answer to how to control anger in a relationship.

  • Start visualizing an experience from your imagination or memory which can be relaxing for you. Try yoga or another similar exercise which can help you to relax your muscles so that you can keep calm.
  • Make it your habit to practice these tactics and soon you will adopt them as your routine work. Then whenever you become angry, you will start practicing these tactics.

5. Step Away

If you are in a situation that is making you frustrated and angry, then you should not just burst out. Moreover, you should not force yourself to hide these emotions and feelings of anger and frustration. Though, as an alternative, the best solution is to step away from that situation. You can excuse and get to the restroom or any other area for some time. Then, you need to take some time in order to manage your emotions. During this time, start inhaling and exhaling breathe slowly by closing your eyes. Count till 1-10 in every new breath. Such a technique will be helpful in diffusing your biological process so that your feelings of anger can go down. It is recommended to take yourself away from that situation for almost 50 to 60 minutes if it is possible.

6. Meditation

Meditation is one of the simple ways to control anger. You should take almost 15 minutes a day to meditate. You can exceed this time up to 60 minutes but 15 minutes is the minimum time. For this purpose, you should turn the lights off and stand or sit in the room by playing calming music. Moreover, during this meditation period, you should do some light exercise, stretches, or yoga moves. It is essential to consider your breathing closely and make a point where you can breathe slowly. During that time period, relax your mind and do not move it towards negative thoughts or thoughts that can make your angry. Towards the end of this meditation session, you will feel that you have a mind which is relaxed enough to make good decision without any negative feelings. Moreover, you will be able to address the problems in an effective way.

Relaxation Techniques
Relaxation Techniques

7. Adopt a Healthy Lifestyle

If you really want to know simple ways to control anger, then you should learn to place your body in a good condition. You should adopt a lifestyle in which you adopt healthy foods to eat along with exercise on a regular basis. Such a lifestyle will be helpful in hindering your body in a natural way from the tendency of adopting anger in a destructive way. You should ensure to eat healthy food and sleep for at least 6 to 8 hours. If your lifestyle is not healthy then the feelings of frustration and anger will be more dominating on you. This will happen due to the incapability of your body to deal and fight with negative emotions.

Need Help?

You should contact a physician if your lifestyle is not healthy and you need help. The doctor will let you know the effective ways and make a timetable for you in order to make your lifestyle healthy.

Seek Professional Help

Some feelings of anger and frustration are too deep. If you use the above-described simple ways to control anger, but you cannot be successful in managing your anger in a well-mannered way. If you are facing situations in which you cannot cope with the situations due to anger. Then, in such situations, you need to seek the help of a professional. The doctor will examine you and refer to an expert psychiatrist or a psychologist as per requirement. In addition, there are some rehabilitation centers and community centers where the anger management classes take place. You can also explore a support group to fulfill your needs.

Have you ever been to such situation? Do these simple ways to control anger has helped you? Do share your views in the comments below.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2019 Ammara


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