Healthy Ways to Deal With & Process Anger

Photo by Julien L on Unsplash

Anger is a natural emotion that everyone experiences from time to time; it’s a normal reaction to frustrating or upsetting situations, and feeling angry doesn’t make you a bad person. What is important is learning to handle anger in healthy ways so that we can maintain our relationships and sense of well-being. If consistent bouts of anger are having a significant effect on your daily life, you may want to consider seeking professional help, but for occasional flare-ups, there are several effective strategies you can utilize to come back into emotional balance. Let’s learn more about some methods to try next time you find yourself losing your cool.

Deep Breathing

Deep breathing exercises are designed to calm the nervous system and bring a sense of clarity. One of our favorite techniques is 4-7-8 breathing. Inhale deeply through your nose for a count of 4, hold for 7 seconds, and exhale slowly through your mouth for a count of 8. Mindfulness techniques, such as observing your thoughts and sensations without judgment, can also help you to stay present and prevent your anger from escalating further.

Physical Activity

Engaging in exercise, sports, or any form of physical activity stimulates the release of endorphins, the brain’s “feel-good” chemicals, and can help you release pent-up frustration. Whether it’s a brisk walk, yoga session, or vigorous workout, exercise can be used to calm down in the moment as well as manage anger and enhance mood in general. 


Effective communication is an essential part of maintaining healthy relationships, as it allows us to address what’s underneath our anger and find constructive solutions. Instead of bottling up your emotions until you lash out, practice respectful, yet assertive communication. Clearly express your feelings and concerns, focusing on the specific behavior or situation that triggered you. And remember—communication works both ways. Active listening during conversations can promote greater understanding and prevent further conflict.