Think First

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.

Exercise/Go for a walk

Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities.

Take a Time Out

Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.

Practice Relaxation Skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

Journal

What you can’t say, perhaps you can write. Jot down what you’re feeling and how you want to respond. Processing it through the written word can help you calm down and reassess the events leading up to your feelings.

Envision a Stop Sign

The universal symbol to stop can help you calm down when you’re angry. It’s a quick way to help you visualize the need to halt yourself, your actions, and walk away from the moment.

Look for Ways to Laugh

Nothing upends a bad mood like a good one. Diffuse your anger by looking for ways to laugh, whether that’s playing with your kids, watching stand-up, or scrolling memes.

Practice Empathy

Empathizing means living in the skin of someone else. It is an antidote to anger, because it’s hard to condemn someone if you really understand where they’re coming from.

Find a Creative Outlet

Turn your anger into a tangible production. Consider painting, gardening, or writing poetry when you’re upset. Emotions are powerful muses for creative individuals. Use yours to reduce anger.

Identify Your Triggers

Managing anger is not about learning to suppress your anger but finding ways to understand your emotions and express them in a healthy way. When managed successfully, this cultivates stronger relationships and increases overall satisfaction.

Anger is a normal and even healthy emotion — but it's important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships.