5 anger management exercises to stay calm and cool

Try some of these anger management exercises to control your anger and to keep your mental health in check.
Breathing exercises can always help in anger management. Image courtesy: Adobe Stock
Shruti Bhattacharya Published: 19 Apr 2024, 09:29 pm IST

Anger is an emotional state that can cause an upheaval in your mind and body. It can make your heart rate and blood pressure go up, and may even boost your energy and adrenaline levels. It may be triggered by something as small as being caught in the midst of traffic, due to a fight with your loved ones, an altercation at work or many more reasons. Anger can also be a way to communicate underlying feelings like fear, guilt, or sadness. Stressful situations can make us feel angry more frequently than usual. Anger is a healthy emotion, but only as long as it is not destructive for your mental health and for others around you. If you get angry often, it may be worth knowing how to control anger with anger management exercises.

How does anger affect the body?

Anger is a natural and healthy response to difficult conditions. However, anger greatly increases stress levels, so you shouldn’t allow it to take control. Anger outbursts can lead to a variety of health problems, including weakened immune systems, headaches, migraines, and an increased risk of heart attacks. Anger is not only an emotional, but also a bodily reaction. Your muscles tense up, your jaw becomes tight, and you may even grind your teeth. Exercise helps you focus on the physical side of things and expels extra energy. A study published in the Journal of Medicine and Life has backed the premise of exercising to reduce both anger and stress. Exercise lowers blood pressure and boosts feelings of contentment by releasing endorphins into the bloodstream.

Anger management is a skill you need to learn. Image courtesy: Shutterstock

Anger management exercises to try

Here are some of anger management exercises to add to your wellness routine, as explained by fitness expert Mickey Mehta.

1. Deep breathing exercises

Deep breathing exercises can assist the body in relaxing. Although deep breathing may not seem like an activity, it is a helpful technique to help you relax, particularly when you feel your anger rising. The best thing to do is get yourself out of that scenario and go to a quiet spot where you can collect your thoughts and regroup. Close your eyes, sit comfortably (or lie down if your surroundings permit it), place one palm on your stomach, and take a deep breath, concentrating on the air entering your lungs. Breathe out slowly after a little pause. Keep your mind clear, your muscles relaxed, and your breathing in focus.

2. Boxing

If you are trying to overcome anger, this may always work! Take a punching bag at a fitness centre and let your anger out while wearing some boxing gloves. Take a boxing or kickboxing class to relieve your anger and stress. Symbolically, you would be able to vent your frustrations on the punching bag rather than a real person. Being a high-intensity workout, exercise is not only a terrific way to reduce stress but also a great way to keep in shape.

3. Brisk walking

If you can’t jog, take a brisk 20-minute walk to relax your mind. Walking is a terrific method to keep in shape and is also a great way to increase agility, reduce stress hormones and most importantly help to cool down your anger. It also provides an opportunity to reconnect with yourself.

Walking has both mental and physical health benefits. Image courtesy: Shutterstock

4. Jumping rope

Jumping rope is another high-intensity exercise that needs focus and concentration. The best thing about this workout is that it raises your heart rate and burns calories quickly. Plus, a jump rope workout helps to take your mind off the anger to coordinate your feet.

5. Progressive relaxation

Lie down on the ground or mat while consciously tensing and relaxing your one major muscle group at a time. Close your eyes and tense your toes for a few seconds before relaxing the muscles. This relaxing practice reduces stress, anger, and tension. Remember to breathe and pay attention to your body.

Seek help for anger management

If and when you realise that your anger levels may be going out of control too often, treat it as an alarm to get expert help. You could reach out to a mental health counselor or therapist to feel calmer and add some anger management techniques.

Once you seek expert help, they will be able to zero in on the right treatment for anger include a talk therapy technique called cognitive behavioral therapy. It can help you identify your anger triggers and how to best deal with them.

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A psychiatrist may also recommend anti-anxiety medication if overwhelming stress levels cause your anger.

Shruti Bhattacharya

Shruti Bhattacharya is a content writer and editor for over 2 years. She specialises in writing on a variety of topics such as wellness, lifestyle, beauty, technology and fashion. Her current focus is on creating factually correct and informative stories for readers. ...Read More

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