New Dimensions Day Treatment Centers

Effectively Managing Anger

Mar 10, 2020 | Anger

Everyone experiences anger, but not everyone manages their anger effectively. Listed below are some steps that you can take to manage anger more effectively.

  • Learn how to cool off – Learning how to control your emotions rather than letting your emotions control you is an important skill to develop. A goal is to be able to think clearly and feel at the same time. It is often helpful to disengage from situations in order to “cool off” when you are angry. This can be done either by physically disengaging or by emotionally detaching from the situation. For example, it is much easier to keep from arguing if you are not in the same room with the person you are mad at.
  • Manage your expectations – Inflated expectations often lead to disappointments and frustration. Learn to communicate your expectations clearly and get clarity about the expectations of others around you. Also, be willing to let go of expectations that are unrealistic.
  • De-escalate early rather than letting the anger build – If anger builds up it can begin to overwhelm your ability to keep it under control. It is better to cool off early and often. Don’t wait to try to de-escalate the tension when things are about to explode.
  • Learn to see both sides of the situation – Don’t get stuck in your own viewpoint. There are often valid reasons for the other person’s actions. Seek to understand all sides of the situation. It will often change your perspective.
  • Deal with old hurts and wounds – Anger often results from old emotional wounds. The more you heal these wounds, the less they affect your life today.
  • To change your feelings, change your thinking – Our feelings are often the direct result of what we think. If we believe something is awful, we often feel awful. Change your thinking and your feelings will follow.
  • To change your feelings, change your behavior – Our feelings are often affected by our actions. For example, if you isolate yourself, you will probably begin to feel alone. If you want to get unstuck, change your behavior and your feelings will follow.
  • Develop empathy – The more that you develop empathy for others, the less angry you will be.
  • Learn to laugh again – Laughter is often the antidote for anger. Don’t take everything so seriously.
  • Communicate effectively – Effective communication decreases conflict and the anger that comes with it.
  • Manage your time more effectively – Frustrations build when you don’t manage your time effectively. Develop good time management skills and you will feel more in control of your life.
  • Be humble rather than arrogant – We all make mistakes. Be forgiving of the mistakes of others and you will feel less angry.
  • Learn to play again – It is hard to feel angry when you are playing and having fun.
  • Learn to use anger constructively rather than destructively – Anger can help you make productive changes in your life if you use it constructively. Don’t destroy things, build things.
  • Exercise – Exercise is a powerful stress reducer and can help you discharge some the energy that comes with anger.
  • Develop patience – The more patience you develop, the less anger will control your life.
  • Quit trying to control those things that are out of your control – If you want to make yourself crazy, try to control things you have no control over.
  • Let go – Learn to let go of the resentments and you will be happier.

New Dimensions Can Help!

If you or someone you know is experiencing any of the above symptoms or problems, New Dimensions can help. Our team of experienced therapists and psychiatrists can help you overcome these challenges and help you develop the skills you need to thrive. To schedule a complementary assessment or to find out more about our programs, contact us at 1-800-685-9796.

Our affiliate, MHThrive, provides Individual Therapy, Couples and Marriage Counseling, and Family Therapy at our locations in Katy, The Woodlands, and the Clear Lake area of Houston, Texas. We also provide telehealth therapy for anyone who resides within the State of Texas. To schedule an appointment with one of the MHThrive therapists, contact us at 713-477-0333 or visit to learn more.