3 Steps To Beat Anger

Words: Frank MORAES

We live a lifestyle that offers us more modern conveniences than ever before. However, these conveniences have made our lives progress at a rapid pace. With that fast pace comes a somewhat hefty price: more stress and a lack of healthy communication.

What also comes from this rushed, communication-poor lifestyle is a lot of anger. This anger might manifest as rude discussions, angry outbursts, and also crime in extreme circumstances. There are always factors leading to this build-up, but you can find ways of addressing them — which we will move right into.

Effects Of Angry Behaviour

The list of the effects of angry behaviour is long. Everyone deals with excessive anger at some point in their lives. However, for a select few, these effects have serious, long-lasting consequences. This can affect many areas of one’s life.

Anger is such a strong force in some people’s lives that it makes a compelling storyline for movies. One notable example is ‘Silver Linings Playbook’ on fuboTV, starring Bradley Cooper as a man recovering from the effects of his anger issues while getting him into a lot of trouble.

Several issues may come about from not controlling your anger. We’ll take a look at some of the most serious of these consequences below.

Loss Of Social Connections

One of the most severe consequences of failing to control your anger is its ability to cause negative interactions with everyone else in your life.

A person who seems habitually angry will often be unpleasant to be around with. Because nobody wants negativity in their lives, a common reaction is to avoid, or drop, contact with the negative person. Well, the point is: these connections are difficult to re-establish once lost.

Employment Termination

People with difficulty controlling their anger often end up losing their jobs eventually. Continual conflict with other employees, confrontations with customers, and hostile relations with bosses can all make it difficult to hold on to a job.

Unfortunately, most employers are poorly-equipped to addressing their workers’ mental health needs. The resources employers can offer for healthcare are limited; and, liability concerns about the consequences of a habitually angry employee will most often guide decision-making about retaining someone in these circumstances.

Negative Effects On Family

Anger issues contribute to a lot of family estrangement. Many marriages have ended because of uncontrolled anger. Family disputes that lead to members not speaking to each other over months, or years, also often have their origins in one person’s unchecked anger.

One of the worst parts of someone having uncontrolled anger issues is that their family members may live with the after-effects for a long time. For example, children exposed to chronically angry parents often have emotional issues, including anger problems of their own.

Anger may seem like an overwhelming problem — like a river in spate. This is challenging to overcome. However, there are essential steps that you can take to bring your anger under control. Read on to learn more about them.

Step 1: Take A Minute To Think Before Speaking Up

A trait that’s all too common for many is just blurting things out before we have had a chance to think things through. However, if you give yourself and others involved in the situation a chance to think before speaking, it may prevent things from being said that can’t be taken back so easily.

The best thing to do is to give everyone a chance to think about everything, or address your concerns calmly and rationally. Speaking out about frustrating situations clearly and calmly will help prevent things from worsening in most cases.

Sometimes, one of the best solutions you’d seek is using a bit of humour to diffuse any tension. There is often something funny to be found in even the most difficult of circumstances.

Step 2: Don’t Get Mad. Get Some Exercise

Physical exercise is one of the best de-stressors that you have at your disposal. As anyone who has angry outbursts knows that stress is usually the catalyst that leads to, or triggers, anger. When you start to feel some anger building up, this is a signal that you may need to get out and exercise.

Going on a run, or at least a brisk walk, is an excellent way to get rid of this negative energy. Even if you’re not much of a runner, or walker, any type of vigorous exercise will help. Other physical activities, like house, or yard, work, can also help.

Don’t forget to give yourself a cool-down as your exercise, or activity level winds down. When you cool down after exercising, you don’t run the risk of hurting yourself and getting agitated again.

Step 3: Allow Yourself Breaks During The Day

There is a reason time-outs are considered effective solutions when kids have meltdowns over something. A time-out pulls the child away from the situation causing anger, giving them time to calm down. This type of solution is also suitable for adults.

A time-out for adults could mean short breaks during intervals throughout the day. For this solution to work best, time your breaks for when things are getting the most stressful for you. Another advantage of taking a time-out is giving you a chance to ‘reset.’

Adopting a relaxation, or meditation, routine can help you overcome your anger issues. Techniques like yoga, mantra-aided meditation, and journalling can all be beneficial.


Anger issues can cause a host of problems in multiple areas of life, from family relationships to work. However, there are some simple solutions — as cited in this piece — you can use to help manage your stress levels and reduce the chances of having embarrassing, angry, high-on-adrenaline outbursts.

FRANK MORAES is a freelance writer specialising in technology, business, and film/television. He combines them all as an editor at the cord-cutter website, HotDog.com.


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