Anger and stress go together. As stress levels rise, so do levels of frustration, tension and anger. When we carry repressed or uncontrolled anger, those cause aggravation and stress. Handling anger requires us to use a combination of stress and management exercises. These techniques may be learned on your own, or for maximum benefits discussed with a qualified therapist.

The things you can do to dissipate anger are:

Physical Exercise

Physical exercise is one of the most effective ways to reduce feelings of anger and stress. It's an opportunity to release emotions and can help reduce stress levels, by increasing the body's production of endorphins, which are natural 'feel-good' neurotransmitters that promote feelings of well-being. The next time you feel stressed or angry, try going for a run or a walk.

Re-framing Exercise

Re-framing is a mental technique used to diffuse hostile feelings and anger. It helps by changing our attitude about a given situation so we can see it in a more positive, productive light. To do this, we should write down our negative, angry feelings for two days.

Every time you experience a negative or angry thought, write it down. At the end of the two days, see if you are able to notice a theme in your thought patterns. Take one of the negative, angry thoughts you've written down and try to figure out a positive or productive counter-argument.

For example, if you've written "everyone is out to get me," instead you could think, "everyone has bad days, other people have problems, too." This exercise is particularly helpful if you are able to discuss your reactions with a therapist or good friend.

Deep Breathing

Deep breathing exercises offer a simple yet effective way to relax, take a step back, and regain control over both emotions and situations. By shifting focus to the body's natural rhythm, deep breathing helps reduce stress and anger, drawing attention away from negative thoughts.

To practice, one should sit in a comfortable chair or lie down. Placing a hand on the stomach, they gently close their eyes and inhale, focusing on filling the abdominal area first, then the chest. A brief pause follows before slowly exhaling. This process is repeated, allowing the breath to create a sense of calm and relaxation. With each breath, tension eases, the mind settles and a greater sense of control may return – one breath at a time.

Progressive Relaxation

Progressive relaxation is a simple yet effective technique for relieving stress, anger, and tension. Best performed while lying down, it involves consciously tensing and then relaxing each major muscle group in the body.

To begin, a person closes their eyes and focuses on their body. They start by tensing their toes and feet for a few seconds before releasing. Next, they move to the calves and lower legs, tensing and then letting go. This process continues, working through each muscle group – up to the head.

As they tense and relax each area, deep breathing helps enhance the experience. The mind is encouraged to focus solely on the physical sensations, noticing the contrast between tension and relaxation. By the end, the body feels lighter, and the mind is calmer—a simple yet powerful way to invite peace into the day.