Anger: How to manage it effectively?


Anger is a normal and human emotion that exists in everyone’s life. Starting from the past, in evolutionary theory, it is an emotional state adopted by the individual, as a defense for his survival, in order to face threats, dangers and damages.
Today, daily setbacks, unexpected events, pressure at home and work, toxic people, stress, impatience and frustration lead to anger. But when it goes beyond the normal limits, it is excessive and with great frequency its different manifestations may come to the surface, such as anger, hatred and hostility and affect the whole organism to a significant extent, creating headaches, insomnia, pain and other kinds of problems.
The concept of “rumination” of anger is also characteristic. This term refers to the state in which the person constantly relives, repeats, and deals with negative events that have occurred and caused them to be angry. Thus, he remains stuck in this difficult feeling and as a result it intensifies.
In case the way you express anger traps you, below you will find some tips to manage it as effectively as possible.

So how can you moderate angry outbursts?

1. Recognize the signs of anger.
It may be physical such as a red face, clenched hands, trembling, loudness of voice, harsh words or strongly negative grimaces, sweating, or mental, for example a feeling of hatred or revenge towards another.
Noticing the signs of anger makes it easier to manage them.

2. Take a break.
Retire to another room if you are at home, take ten minutes of your time.
At that moment close your eyes and focus on an image or think of a thought that brings you peace.
This way you will avoid saying or doing things that you will later regret and you will come back to the conversation calmer.

3. Practice guiding your behavior.
Talk to yourself with phrases like “Calm down”, “Keep calm”, “You don’t need to be confused”.
Repeat out loud and then to yourself!

4. Relax.
Take deep breaths, count to 100.
This will reduce physical tension and allow you to find control.


If you can control your anger, you will reduce your conflicts and aggressive behavior and improve both your relationships with others and your own mental state.


Psychologist, MSc. Child psychologist


Stelina Andoulinaki

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