anger management techniques

8 Psychologically Proved Anger Management Techniques

Anger management has become the need of the hour. To fulfil this need we have compiled the eight most effective anger management techniques that will increase your insight and will motivate you to manage your anger.

Lets first discuss what is anger? Anger is a natural state. It is an emotion we all experience in our lives. Mild anger can bring a little irritability. Anger is a reaction of frustration, criticism, or some inappropriate behaviour. Sometimes we get irritated by other people’s beliefs or actions which makes us resentful and anger against them. Anger is one of the strongest emotions after sex. After the state of anger is ended the person feels sad and lonely.

Now Let’s dive straight into anger management techniques.




This technique is used to increase your personal powers and make you admire that, always reacting to the conflict is not the solution. You are more powerful when you do not respond to the situation and keep yourself calm.


In this technique, you have to identify the cues and triggers around you that lead to anger. This basically needs to identify targets for self-control.

(a) Trigger: what made you angry.
(b) Response-behaviour: how did you react to the situation.
(c) Consequence: what were the consequences of the situation


Once you have learned about the triggers and identified the signs then you can use these anger reducers to increase your self-control.

Reducer 1: Take deep breaths, this will help you to reduce physical stress and symptoms of anger. Concentrate on your breathing. 

Reducer 2: Start counting backwards. This will help you to distract your attention from the present situation. And will help you to gain time in considering the choice and decide how to react.

Reducer 3: Positive imagery. Think about a good event from the past. Or just imagine yourself in a situation where you feel calm and happy. This will help you to reduce your anger.


Be mindful of the fact that every conflict starts with a trigger. Internal triggers refer to distorted self-statements. For example, saying this to yourself that “my wife thinks that I am stupid”. While and external trigger would be if someone else calls you a stupid. You will ultimately be in the state of anger and will start up a heated conversation. The solution to it is that you should pair the triggers with reducers.


A very effective technique is, to use positive statements for yourself. Using good words for yourself will help you increase self-control in a pressurised situation. These reminders will help to reduce internal triggers. Example of words you can use for yourself are:

  • Slow down.
  • Chill.
  • Everything will be ok.
  • I  have the power to control myself.


In this technique, you have to give statements to yourself, after a conflicting situation has ended. You have to evaluate your self and prepare for the next time. You can use two methods in self-evaluation:

SELF REWARD: In self-reward, you have to reward yourself for successful or desired behaviour. You can use statements like, I really kept my self cool and didn’t react. And reward your self for it like eating your favourite chocolate or doing some of your favourite tasks,

SELF COACHING: If you fail or are unable to show the desired behaviour. You can use a statement like, I need to control my temper, I should understand my cues. 

Using this technique more often will train you and will prepare you for the upcoming challenges.


Remember the C component of the “ABC Method” of the anger situation. That was, you have to think of the long term and short term consequences of the situation. This reducer increases both motivation and insight. You will be better able to understand the fact that temporary emotion can result, in permanent damage to yourself, your belongings, and your relationships.


You have to identify your behaviours that provoke anger in other people. You can again apply the thinking ahead technique here. When you are aware of the cues that can start up a heated argument. You should avoid those words. This can ultimately prevent from building up a conflict.

In a Nutshell

  • Identify your cues and triggers.
  • Practice anger reducers.
  • Think about the consequences.
  • Reward yourself on each improvement.
  • Work on Self-Control

So, these were 8 tips and techniques to manage your anger. Tell me which technique you are going to apply first? 

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