How to Overcome Excessive Anger

7 Tips to Control Excessive Anger

The expression of anger is absolutely normal. Everyone occasionally gets angry and feels the need to show their dissatisfaction to abuse, a cheat, maltreatment or any other form of things that easily get on our nerves.

Expression of anger becomes a problem when you see yourself exploding at the slightest provocation. Those people in this circumstance are considered to be suffering from anger management before we proceed to highlight how to curb excessive display of anger, it is essential to dive briefly into the cause.

Biologically, our genetics and our environment play a significant role in our attitude or character. If you see a person who is suffering from anger management before you condemn him, try to view his family tree, he must have inherited it from a member of his family. In a case where no one from the family has the same problem, then check his background, the environment in which he grew up.

As a young kid, our attitudes are wired to events and happening around us. If you grew up in an environment where violence is the order of the day, you might struggle not to express aggression in your adulthood. Constant display of anger has terrible repercussions; it may strain your relationship, affect your job or even cause you a mental disorder.

In the worst cases, excessive anger can lead you to an early grave if not controlled early. Some had accidentally murdered a fellow human when in complete rage and the law had no choice but to take its course of action.

Before you create an unpleasant situation for yourself, say or do something you will later regret for the rest of your life, it’s advisable that you learn how to control your anger. As defined in the book, Letting go of Anger, “ An anger invitation is anything that happens that gives you an opportunity to get mad.” I believe after reading this article; you would have mastered how to decline the invitation from anger.

Control your anger with this 7 tips

  • Understand the root cause
  • Know your trigger signs
  • Take a walk
  • Express your anger with control
  • Keep a record of your anger
  • Accept circumstances and people as they are
  • Get professional assistance

1. Understand the root cause


The cause of excessive anger differs from one individual to the other. Like we stated earlier, some are hereditary, and some evolved as a result of the environment we find ourselves. You must consciously and critically scrutinize yourself to detect why you feel and express rages the way you do.

Without having full knowledge of yourself, to tackle your angle issue might be a futile exercise. The moment you know the Genesis of your anger management disorder, you can now start to find a solution. Know it, other important causes of anger are stress, insecurity, hurt, grief and depression.

2. Know your trigger signs

Every individual has different ways of expressing anger and so are the trigger signs. Generally, a lot of people see their heart pounding heavily while to others; they see themselves sweating profusely and find it hard to utter a clear statement, as soon as you sense these signs, know how to avoid any circumstances or situations that will make the anger manifest into a full-fledged rage.

Prevention is better than cure works is still valid when it comes to anger management as well. Assuming you are in a meeting with your junior colleagues and you heard one of them saying something that annoys you, you feel your heart beating faster. When it is your time to talk, you can wisely pass it to someone else until you can calm your nerves.

Slow breath works a lot and so is counting 1-10, 20 or 50. Whatever figure works for you is fine. Mastering this is not an easy ride, but with conscious effort and commitment, anyone can do it irrespective of your level of an anger problem.

3. Take a walk

You must be able to step away when option 2 above fails to work. In a case where you know that staying an extra minute can lead to physical assault or uttering hurtful and hateful speeches. Just move away from the situation. Also, it has been reported that engaging in exercise can help burn out the negative power working within you. Brisk walking, jogging and running can help you curtail anger expression.

4. Express your anger with control

Trying to bottle up when annoyed may save you some crazy moments but when prolonged beyond the reasonable time, it could explode and cause irreparable damages.

After you have successfully maintained your silence in the face of anger, the best practice is to call whoever you are at loggerhead with and express your concern assertively but void of confrontation and violence. This will ensure that you only express yourself when you are thinking clearly as anger can cloud your sense of judgment.

5. Keep a record of your anger

Sometimes we do some things with anger and later get ashamed after we have regained our senses. Try to keep a journal of how you reacted to situations, counting on a friend to help you take note of your responses in these situations will help as well. The best way to keep a record is to allow yourself to be video recorded. You will find yourself ashamed when you watch this video later, and that will, in turn, help you in managing your anger when situations like these occur in the future.

6. Accept circumstances and people as they are

No matter how cool, calm and collected you are, some people are natural irritants willing to step on your toes over and over and suck out your calmness. You must know that such people and circumstances are occasionally unavoidable. You must be proactive so that things don’t get out of control when situations like this occur.

7. Get professional assistance

Chronic anger management problem can be hard to control. You must know when to seek professional help. Check out your local area for the anger management program. There are classes for people with the same issue as you and working together with experts can help you get rid of unhealthy emotions.

In a situation where anger control has degenerated to the stage where it constantly put you into trouble and impede your day-to-day life, you may need to go for a mental health check.

Tell us what your view is about this article and if you have any suggestion or question, feel free to ask in the comment box below and we will be happy to get back to you as soon as possible. Thank you and stay blessed!

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