5 Important Strategies To Help Control Anger

A psychiatrist in Maryland can give you the tools to work through your anger on a daily basis

Anger is a normal feeling to have in upsetting situations. When we feel afraid, stressed, or wronged, often we feel feelings of anger toward a person or toward an entity — like a company or a politician. Though anger is a completely normal emotion we all experience, some individuals have difficulty controlling anger in the moment. Beyond contacting a psychiatrist in Maryland, there are many ways to manage anger in a positive way. 

If anger is left unchecked or is not properly identified, it can affect every aspect of a person’s life. Not only can extreme anger damage personal and work relationships, it is also fundamentally unhealthy to carry around feelings of anger all the time. Lack of proper anger management can lead to excess stress and will begin to affect one’s physical health.

Luckily, we have researched and compiled several strategies to help control feelings of anger so they don’t become out of control.

Assess Your Own Anger

Talking to a Maryland psychiatrist can help you identify the source of your anger

couple argument in kitchen self reflection fighting man and woman
Don’t let your anger get out of control. Slow down and examine your feelings.

One of the most difficult parts of controlling anger is slowing down and identifying your feelings. Anger especially feels overwhelming and it is hard to know exactly why feelings of anger appear at certain times. Often there are several underlying causes of anger that may be harder to identify such as embarrassment or anxiety. Speaking with a psychiatrist in Maryland can help you talk through some of the causes of anger that are personal to you.

When you are able to slow down your angry thoughts, you can uncover what is really causing feelings of anger. This takes practice and is not always easy to do when anger is at the front of your mind. Once you and a licensed professional have identified some of the causes of your anger, it will be much easier to take a step back and calm yourself down.

Learn How Your Anger Manifests

Anger is not just in your head, it also affects your body

man head in hands water anger depression symptoms flannel
Feelings of anger are hard to control if you don’t know what to pay attention to.

Your body has a way of reacting to your mind in pretty impressive ways. While you may not realize how angry you are in the moment, your body will react regardless. If you can learn the physical signs of extreme anger, you can also prevent an outburst. Seeing a psychiatrist or therapist will help you see which of these symptoms you should look out for. People with anger issues may experience some or all of these symptoms. Here are a few of the physical signs that signify high levels of anger:

  • Stomach pain
  • Jaw clenching
  • Sweating
  • Hyperventilation
  • Headache
  • Uncontrollable movements like pacing or fidgeting
  • Trouble focusing
  • Fast heart rate
  • Overall body tension

Once you have identified the symptoms of anger, you are much more likely to notice these changes and you won’t be caught by surprise.

Talk to a Licensed Professional

A psychiatrist in Maryland can help you find the root cause of your anger

talk therapy man and woman casual city apartment with wooden floors
Therapy often helps you learn new things about yourself and helps you understand your emotions better.

If you are having trouble identifying the signs and symptoms of your anger, it is best to speak to a licensed professional about your experiences. You may find that an inability to control anger stems from other issues that can be treated by a psychiatrist in Maryland. If you have a history of traumatic events or depression, these can cause or intensify feelings of anger in the present. It is important that you are candid with your psychiatrist as you work to control your anger levels.

Find Relaxation Techniques

Relaxation methods are a great antidote to angry outbursts

man and woman boxing exercise therapeutic punch gloves
Exercise is a common way to relax and relieve angry feelings.

Once you are able to identify the causes and symptoms of your anger, you can start to talk yourself down from the angry thoughts. There are many different strategies to distract yourself from the cause of your anger and begin to relax. Here are some of the helpful techniques we have found to help relax during periods of intense anger.

  • Counting back from 10
  • Deep breaths
  • Take a Walk
  • Exercise
  • Repeat a mantra
  • Listen to music
  • Read a book
  • Keep a journal
  • Express your anger creatively

By using these strategies, you will be able to slow down angry thoughts and reassure yourself that everything is okay. A psychiatrist will be able to help you brainstorm more relaxation techniques to try out if these techniques give you some trouble.

Take Note of Your Triggers

If you examine your angry feelings, you may notice some patterns

woman studying sunlight desk writing pencils
Keeping track of your feelings can reveal hidden causes you may not have realized.

In psychology, a trigger refers to a situation or something else that drastically affects your current mood, usually because it is a reminder of a past trauma or upsetting memory. There are many ways triggers affect our lives, and often they can cause feelings of anger. If you know there are certain things that make you especially angry, it is best to predict and prepare for these situations. For example, if being critiqued at work or school always brings up feelings of anger, you want to prepare for those situations and prevent your anger from taking control. Triggers are an important topic to bring up to your psychiatrist in Maryland if you are searching for ways to better control your anger.

Now that we have discussed some of the ways to control your anger, you can take action to prevent and diffuse periods of uncontrollable anger. No one wants to upset others by getting too angry in a work or family situation. We recommend that you follow our tips and contact a psychiatrist in Maryland to further examine the root causes of your anger. If you are in need of additional help managing your mental health, you can contact The Psych Associates of Maryland and schedule an appointment with a licensed professional.


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