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Anger Management Techniques for Adults

Everyone experiences anger, but not everyone knows how to manage it. An inability to manage anger can harm relationships and employment. Out-of-control anger can lead to more stress and even escalate into physical harm to yourself or others. There are proven techniques for managing anger so that you deal with it in more positive ways, the Mayo Clinic reports in an online article on taming your temper.

  1. Take a Time-out

    • Manage anger with a disciplinary tool used for children. Upset children are often sent to "time-out" to cool down.This allows them time to think about what they are upset about, how to correctly handle the situation and how their actions affect others. Time-out for adults is among the Mayo Clinic's tips for managing anger. It's not necessary to sit in a corner, but taking a few moments to calm yourself (counting to 10, for instance) or excusing yourself from the situation until your anger subsides will go a long way in helping you manage your anger.

    Walk it Off

    • Redirect your angry emotions into exercise to help alleviate your feelings of fury. A walk, run or other physical activity can give you an outlet for your emotions and help you avoid building up negative feelings. According to WebMD's Stress Management Health Center, exercise is one of the best ways to release stress. Exercise releases a body's endorphins, a chemical that generates a feeling of well-being.

    Resolution, Not Revenge

    • Instead of focusing on who or what has made you angry, focus on resolving the issue. Work with the person who has made you angry to solve the problem or understand why they've done whatever it is that upset you. Talking out the problem, even if you are talking to yourself, can help you manage your feelings of anger.

    Release Your Feelings

    • Express your anger in useful ways. Expressing yourself assertively--not aggressively--is a healthy approach, according to Mayo Clinic anger management specialist Robert T. Zackery. Keeping anger pent up inside generally leads to even more anger. Writing down how you feel also can be a safe release, according to WebMD's Stress Management Health Center. Keep a journal and you may see patterns in what causes you the most stress, enabling you to deal more directly with what triggers your anger. Express your feelings to a trusted confidant, a good friend, family member or clergyman.

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