Experiencing occasional anger is a healthy and necessary emotion for people. However, if anger is experienced frequently with sudden bouts of aggression, then it’s time to practice a few ways to control it. If you’ve had trouble with anger management in the past, use the following three tips to work through an episode.

How to Control Your Anger in a Healthy Way

1. Sweat It Out

Whether you received a complaint at work or got into an argument with a friend, you may need to blow off some steam. Through exercise, you can work through that aggression without hurting yourself or anyone else.

In some cases, it may only take 10 pushups—while others might need to run a few miles. When it’s over, your body will release endorphins, helping you see the brighter side of the situation.

2. Focus on Your Breathing

If you’re in a sensitive situation, you might not be able to slip on your sneakers or head to the gym. The next time you’re in a boardroom meeting or a parent-teacher conference, use triangular breathing to find your ground.

Imagine your inhale as one side of the triangle, taking a good three seconds to draw in air. For the second side of the triangle, use the same amount of time to exhale. Complete the triangle by holding your breath for three seconds, giving your heart rate time to slow.

3. Talk Through the Pen

When you’re really heated, using words to convey your emotions can be dangerous—you may end up saying something you didn’t mean, hurting someone else’s feelings, or being perceived as a threat. Instead, write it down.

Not only will this prevent you from trapping those thoughts inside your head, but it also creates a record for you to review later. While your ideas may have seemed reasonable in the heat of the moment, you might return to find them inaccurate. In the future, the memory of this cognitive shift will help you alter your perspective whenever you start feeling angry or upset. 

If you’re worried about your ability to control your emotions on your own, consider anger management counseling. At White Spruce Counseling of Rochester, NY, you can learn how to find an outlet for your rage, as well as root out what is causing it in the first place. This counseling center also helps with drug and alcohol addiction, PTSD, and other mental health matters. To learn more about their services, visit their website or call (585) 424-2436.