Simple Self-Help Techniques for Anger Management


Simple Self-Help Techniques for Anger Management

Believe it or not there are useful techniques of self-control out there for you to do on your own to manage your anger. However, it can be difficult to find the root of the problem on your own. Seeking a psychologist, competent mental health counselor, or therapist may be your first step and the most important milestone in your journey to identify the source of your anger. These professionals can pinpoint whether anger is an internal or external factor when you participate in an anger management evaluation and then counseling. Working with your psychologist will get you started, but to reach your goals, you need to follow through with therapy sessions and/or diligently working on anger management techniques on your own. Below are a few of the techniques psychologists and other mental health professionals recommend to patients and clients that help motivate them and keep their anger management in check. If you are not ready to seek professional assistance at this time, then at least practice these simple anger management techniques described below.

Exercise and Keep Fit!

During the day you start by getting up in the morning to grab breakfast. Most individuals believe that exercising mainly contributes to benefit the body, but it can also improve mental health and mental functioning as well. Physical activity can help you meet people, reduce stress levels, cope with frustration, acquire a sense of achievement, help self-confidence, and prevent mental illness such as depression or anxiety.

Identify How You Communicate!

This skill can be identified with the help of a highly trained psychologist or other mental health professional or with you slowing down and listening to yourself or by gaining feedback from your partner or friends. When we talk it can be difficult to recall everything we say in a day or in a conversation. When we recall conversations we have, we normally bring up the subject, “Oh we talked about the car, hotel prices, the football game, and work”, but do you ever look back on the minor details of a conversation? Behaviors such as not paying attention, taking a harsh tone, retorting without listening, and repeating our side of the argument are important aspects of a conversation, are hard to recall, and also don’t bode well for getting along with others. The key to effective communication is good listening. By working with your psychologist and or good solid self analysis, you can become more aware of your negative habits of communicating with others, and then you will be more accepting towards change.

Better Sleeping Patterns!

We are more likely to feel irritable, grumpy, and shorter tempered when tired. Lack of sleep can lead to insomnia and higher rates of anger, thus making us more emotional in everyday situations, which can lead to negative outcomes for ourselves and our relationships. Sleep is the core of mental health since sleep affects the way we carry out our day and our relationships with others, how we manage stress levels and properly exercise, and our ability to problem-solve even average situations. Tips on better sleep are:

  • Stick with a sleep routine.
  • Exercise in the daytime, not at night before bedtime.
  • Avoid caffeine and alcohol for about an hour before bed.
  • Maintain a stable sleep environment (aim for a quiet, comfortable, dark, and cool environment).
  • Take a nice shower or bath before bedtime.

Simple Self-Help Techniques for Anger Management, was written by our University of North Florida Psychology Intern, Sam Weinkle, at D’Arienzo Psychological Group.

If you are interested in gaining more tools and techniques to cope with your anger, contact us at 904-379-8094 or see us on the web at

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