How to Control Anger Outbursts

How do I control anger outbursts?

This post is on how to control anger outbursts. If you need help with anger and rage management, you might get some useful information from here. I have included a free worksheet for anger outbursts that you might like at the end of this article.

Allow me to tell you more about myself: I get angry very quickly. I can’t control my anger outbursts. I’m hot-headed and short tempered. Or well, I used to be. It still surprises me sometimes how I was able to work on myself and control my rage.

I guess some of us are just born with that sort of fire. But, remember that while anger is an okay emotion, reacting poorly is bad. Harming others with physical violence and angry words is just not the way to go.

In this post, allow me to teach you how to control anger outbursts.

How to Control Anger Outbursts

Read on for the 6 tips to control angry outbursts for all those angry people out there.

1 . Deep breaths

In order to control angry outbursts, learn this important tool: Deep breaths. People generally underestimate this awesome tool. Every time I get angry, or sad, or anxiety, I just take 3 deep breaths. It works like magic. Emotions like anger just want to flow through your system. That’s what I’ve come to learn. We all have an emotional system, just like we have a circulatory system for blood that circulates every 45 seconds. A deep breath has a way of calming everything down.

Next time you get an anger outburst, try it out: take 3 deep breaths (or more). It might be just what you need.

2 . Leave the scene

I wish leaving an argument would be normalized. I mean, if I knew I was going to get an angry outburst and traumatize someone, it would just be natural for me to want to walk away. But people find it disrespectful. But what better way to protect people from an even bigger hurt than to walk away and hurt them just a little bit? If I get into a rage outburst, I am going to go red, scream, tremble like an imp, hit my fists on the wall, throw things and be really mean. These kinds of things can stick with a person and traumatize them. That’s why it’s better to leave the scene if there are people around. That will safely help control anger outbursts.

3 . Let the anger out

How to control anger and outbursts?

I’m going to give it to you like it is: The anger has got to go somewhere. Find relatively harmless ways to let out your anger. One awesome way to do this is to leave the scene of your anger and then explain to yourself why you feel angry. What happened? Why do you feel hurt and mad? The trick is to explain yourself while screaming and yelling and using expletives. It always works for me! You can scream into a pillow or punch your pillow. But be safe and don’t injure yourself.

4 . Learn to cool down

Part of managing anger outbursts is learning to cool down. There are several ways to cool down, and you must find out what works for you.

Consider reading: Healthy Ways to Cool off When you are Angry

Among the tips for controlling anger outbursts are: taking a shower, journaling, meditating, doing some workouts.

These are in essence what will be your coping mechanisms for anger. Coping mechanisms are certain activities that you voluntarily do with the intention of resetting your emotional state. They are things you like to do, or things that make you feel better.

5 . Keep your anger in check

If you can’t control anger outbursts, you might want to just sit down and really have some inner introspection. Why are things the way they are? Are you willing to change? Can you practice just not lashing out anymore? What is going through your mind during an anger outburst?

If you think long and hard, you will get an answer. I’d also encourage journaling your way through your thoughts. I know when I get angry it’s usually along the lines of, how can people treat me this way? Or, I’m disappointed in myself for ever trusting this person.

However, I’ve come to learn that if someone “treats me badly”, that’s literally not my fault. That’s on them. If you want to make me feel bad, that’s your business. I know that I can only control myself, and not others.

That leads me to my next tip for controlling anger…

6 . Practice remaining cool during arguments

The best way to control anger outbursts is to tell yourself that you are going to give this anger management your best shot.

I had to do it. Asking myself questions like “Why am I angry?” and “How can I stop being angry?” just wasn’t working out for me. So, I told myself: No more emotions during arguments. I blank my mind when I’m in a fight. I lose my conscience and become a robot with no feelings. And the best part is that it works. Every single time.

Basically, the winner of any fight is the one who remains cool. I’ve learnt that through experience. Keep spitting fire and getting worked up, and you’re basically the loser of the match.

Here is your free pdf on how to control anger outbursts worksheet: How to Control Anger Outbursts Worksheet.

Additional Helpful Posts:

• How to Stop Being Angry at Yourself
• How to Stop Being Angry and Resentful All the Time
• 7 Ways to Avoid Getting Angry