Top 10+ ways to calm down when angry

Below is a list of the best ways to calm down when angry voted by readers and compiled and edited by our team, let’s find out

Video Ways to calm down when angry

Please note: this post includes suggestions for people dealing with anger issues that affect others in their lives, not just their intimate partners. Keep in mind that anger management programs are not recommended for abusive partners, as abuse is not the result of anger issues but rather the desire to control an intimate partner.

Anger is one of those electrical emotions that all of us experience — some more often or more easily than others — and different things provoke us and rile us up. It can be a healthy emotion up to a point. For instance, anger about a cause, an injustice or a political issue can motivate us to act for good. A lot of the most influential movements and changes in our country began with a feeling of anger or frustration.

But anger can also be very dangerous. Anger can get out of control and have negative effects on yourself and others, depending on how you deal with it and express it. The emotion manifests itself in different ways, and if you find yourself getting angry frequently and intensely, you can probably begin to notice physical symptoms first. Your heart beats faster, your breathing rate increases, your muscles tense up, and more.

If you feel yourself getting angry, what should you do?

  • Tell yourself to calm down. Slowly repeat gentle phrases to yourself like “take it easy,” “cool off,” or whatever works for you.
  • Force yourself to leave the situation. Take a time out, walk away, and avoid coming back too soon. Take a walk or go for a run.
  • Use visualization to calm down. Close your eyes and picture yourself in your favorite place.
  • Count to 10 (or 50… or 100) if you feel like you’re about to do or say something harmful. It’s a quick, easy way to separate yourself mentally from the situation.
  • Splash some cold water on your face.
  • Slow down and focus on your breathing. Conscious breathing involves taking slow, deep breaths in through your nose, and slowly out through your mouth.
  • Phone a friend. Do you have a supportive friend or family member who can lend an ear and calm you down?
  • Try to replace negative, angry thoughts with positive, rational ones. Even if you’re feeling upset, remind yourself that getting angry isn’t going to fix the way that you’re feeling.

Now what?

Make time for yourself to de-stress and focus on an activity that makes you happy, whether that’s reading, spending time with friends, or whatever else. Getting enough exercise weekly can also help alleviate stress.

Practice relaxation techniques such as listening to soothing sounds or songs, or doing meditation or yoga.

Keep a journal or log about your anger. Record the feelings you experienced, what factors contributed to your anger and how you responded to it. Try to write down the thoughts that were going through your mind and the time, and then reflect on these instances and see if there’s any sort of pattern to your anger.

Think about the consequences that come with angry outbursts. Is your anger causing strain on your relationship? Scaring your children? Take time to reflect on how your anger could be affecting those around you.

Try to note any other emotions you’re feeling alongside anger. Are you feeling depressed? Frustrated? Confused?

Learn about communicating with others in a healthy way. Being able to talk rationally and calmly when you start to feel angry can be an important part of relieving anger.

Consider taking an anger management course or going to counseling.

Further Reading

  • Do you think your anger might be getting the best of you? Try this online quiz to determine how well you handle your anger.
  • Check out Huffington Post’s article on how to break your anger habit.
  • Take a breather. TIME Magazine has six different breathing exercises that will “help you relax in 10 minutes or less.”

If you’re taking out your anger on your partner, give us a call at 1-800-799-SAFE(7233). You can speak confidentially with a non-judgmental advocate about these behaviors and discuss steps for getting help.

Top 14 ways to calm down when angry edit by Top Q&A

12 Ways To Calm Down When You’re Pissed Off And Don’t Want To Be

  • Author: buzzfeed.com
  • Published Date: 05/15/2022
  • Review: 4.74 (317 vote)
  • Summary: 12 Ways To Calm Down When You’re Pissed Off And Don’t Want To Be · 1. Ask yourself if your anger is reasonable. · 2. Identify other emotions that …
  • Matching search results: But is feeling angry — and expressing your rage — really the best way to move your life forward? Sometimes, yes. In the face of injustice, drawing on your anger may help you to fight for what’s right. According to psychologist Dr. Lauren Appio, …

How to control your anger

  • Author: nhsinform.scot
  • Published Date: 01/21/2022
  • Review: 4.5 (492 vote)
  • Summary: Breathe out for longer than you breathe in, and relax as you breathe out. “You automatically breathe in more than out when you’re feeling angry, …
  • Matching search results: Breathe out for longer than you breathe in, and relax as you breathe out. “You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in,” says Isabel. “This will calm you down effectively and …

Can Having Anxiety Make You Feel Tired?

  • Author: healthline.com
  • Published Date: 05/20/2022
  • Review: 4.23 (468 vote)
  • Summary: Anxiety Tools · Nervousness · Mantras for Anxiety · Does Anxiety Make You Tired?
  • Matching search results: Breathe out for longer than you breathe in, and relax as you breathe out. “You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in,” says Isabel. “This will calm you down effectively and …

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How to calm down fast when you are angry

  • Author: makemebetter.net
  • Published Date: 03/30/2022
  • Review: 4.16 (310 vote)
  • Summary: How to calm down fast when you are angry · 1. Divert Your Attention · 2. Interact with your Loved Ones · 3. Take Deep Breaths · 4. Watch TV or …
  • Matching search results: If you are in any situation which is always a source of anger and anxiety for you, sharing can prove very helpful. Instead of keeping it in you and suffering from it alone, sharing or seeking advice with your trustworthy friend or family member can …

50 Calm Down Tips for Parents

  • Author: messymotherhood.com
  • Published Date: 10/15/2022
  • Review: 3.92 (279 vote)
  • Summary: Sometimes we just need to physically calm down and relax our bodies. Taking hot showers, listening to calming music, or deep breathing can help us relax the …
  • Matching search results: When our emotions really bubble up, sometimes the best thing we can do is get it out. Go outside and scream, and if you feel like you need to scream at your kids, scream “I LOVE YOU!” Those 3 words will remind you that you do love your kids, even …

How to calm down an angry teenager

  • Author: parents.au.reachout.com
  • Published Date: 04/12/2022
  • Review: 3.61 (546 vote)
  • Summary: Calming down – Emotional · Use a neutral tone of voice. · Be respectful, even when calling for help. Remember that the person is probably feeling some shame and …
  • Matching search results: De-escalation is great for when you feel safe and comfortable interacting with the person who is angry. However, if you, your family or your property are being threatened, then it’s important to focus on protecting yourself and those around you. …

How to calm yourself down: 23 ways

  • Author: betterup.com
  • Published Date: 09/26/2022
  • Review: 3.45 (480 vote)
  • Summary: Try having a go-to meditation video, breathing exercises, or a recording that you can use to calm down when you’re upset. Giving yourself a set …
  • Matching search results: De-escalation is great for when you feel safe and comfortable interacting with the person who is angry. However, if you, your family or your property are being threatened, then it’s important to focus on protecting yourself and those around you. …

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20 Ways To Calm Down When You’re Stressed, Overwhelmed, Or Anxious

  • Author: scarymommy.com
  • Published Date: 10/26/2022
  • Review: 3.33 (327 vote)
  • Summary: How to Calm Down When Sad · Don’t judge yourself. Let the sadness be there. · Make yourself laugh. Watch a funny movie or talk to a funny friend.
  • Matching search results: This article has been medically reviewed by Howard Orel, MD. Board-certified and a Fellow of the American Academy of Pediatrics, Dr. Orel runs an active general pediatric practice, Advocare Marlton Pediatrics. He also serves as CEO of Advocare — one …

Get help with anger – NHS

  • Author: nhs.uk
  • Published Date: 04/18/2022
  • Review: 3.05 (490 vote)
  • Summary: Read practical tips and advice on what to do if you’re struggling with anger. … to feel angry so you can take steps to calm down as early as possible.
  • Matching search results: This article has been medically reviewed by Howard Orel, MD. Board-certified and a Fellow of the American Academy of Pediatrics, Dr. Orel runs an active general pediatric practice, Advocare Marlton Pediatrics. He also serves as CEO of Advocare — one …

How to calm down when angry: 10 tips

  • Author: thriveworks.com
  • Published Date: 01/03/2023
  • Review: 2.98 (80 vote)
  • Summary: How to calm down when angry: 10 tips · 1) Take a few deep breaths. First and foremost, you need to breathe. · 2) Step away from the situation.
  • Matching search results: 4) Focus your attention elsewhere. If you’ve decided that your anger may be unwarranted or you just don’t want to waste time being upset, focus on something else. Go on a run or a bike ride, get some work done, spend time with some friends or …

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A guide for young people Anger

  • Author: youngminds.org.uk
  • Published Date: 03/20/2022
  • Review: 2.74 (183 vote)
  • Summary: Manage your anger; Our Activists share their anger management tips … and say why you’re angry, and remember that time alone to calm yourself down is okay.
  • Matching search results: 4) Focus your attention elsewhere. If you’ve decided that your anger may be unwarranted or you just don’t want to waste time being upset, focus on something else. Go on a run or a bike ride, get some work done, spend time with some friends or …

11 Anger Management Strategies to Help You Calm Down

  • Author: verywellmind.com
  • Published Date: 08/08/2022
  • Review: 2.77 (200 vote)
  • Summary: Identify Triggers · Consider Whether Your Anger Is Helpful or Unhelpful · Recognize Your Warning Signs · Step Away From the Triggering Situation.
  • Matching search results: 4) Focus your attention elsewhere. If you’ve decided that your anger may be unwarranted or you just don’t want to waste time being upset, focus on something else. Go on a run or a bike ride, get some work done, spend time with some friends or …

How to Calm Down: 24 Things to Do When You’re Angry – The Healthy

  • Author: thehealthy.com
  • Published Date: 03/11/2022
  • Review: 2.61 (119 vote)
  • Summary: When you get really angry, walk away from the source, Tessina says. A 5-minute walk outside or another calming activity like yoga are both great …
  • Matching search results: 4) Focus your attention elsewhere. If you’ve decided that your anger may be unwarranted or you just don’t want to waste time being upset, focus on something else. Go on a run or a bike ride, get some work done, spend time with some friends or …

Seven Methods To Help You Switch From Angry To Calm In Seconds

  • Author: forbes.com
  • Published Date: 03/25/2022
  • Review: 2.4 (96 vote)
  • Summary: Take a breath. Take a sip of water. Take your pen and write a note. Touch your tongue to the back of your teeth. Go to the bathroom. Do whatever …
  • Matching search results: When you first begin to practice these methods, it will feel hard and awkward. That’s good! Those are signs that your brain is trying something new and that you are re-wiring your brain. Over time, when you continue practicing these methods, they …

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