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Complete Guide Towards Anger Management

Dr. Junaid Rasool

2 min read

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Anger is a healthy emotion and it is totally okay to feel angry on certain issues, it just makes you human. However flaring up and letting your anger consume you is destructive for you and for the people around you. It is something that can be really hard to deal with and learning to manage your anger can be extremely difficult, but when done right it can make a huge positive difference in your life. Here are some practical tips of specialists to let go of the anger that can cloud your judgment and put your health at risk.

Know the Reasons behind Your Anger

Self-awareness is the key. The first step to anger management is to identify what ticks you off. Know your triggers, be self-aware. Note down your thoughts when you feel angry and read them again when you are calm, after a couple of hours or a day. It will not only help you identify the problem but will also help you notice a pattern. Once you know what triggers your anger, you will be able to manage it more efficiently.

Avoid Your Triggers

The best way to avoid explosive anger is to avoid the people, situation and things that bring out the worst in you. Cut out the negative people from your life. Sometimes letting go of the negativity around you is the biggest gift you can give to yourself. Take your time, go out and breathe whenever you are exposed to a situation that is a known trigger for you. Just remember that is it okay to give yourself some space.


If you have anger problems and are looking for ways to manage it, then again adding exercise to your daily routine can help you overcome it. According to some studies, exercise uplifts mood hence, paying important role in calming your anger. For that even 20 minutes of exercise everyday can do the needful. Along with that, doing regressive exercise such as kickboxing or playing football can help you identify ways to effectively channel your anger in right direction.

Let Go of Negative People

It is okay to let go of friends and even family who are abusive, negative and bring out the worst in you. It is okay to distance yourself from such people for the sake of your own mental health, which should be your biggest priority. Tolerating abuse is never OK and will never bring you any good. You need to set yourself free from such people and give yourself a change to be happy.

Don’t Keep Your Anger Inside

Keeping all the anger inside you is dangerous. Let out your anger but in a healthy way. Do things that you like and that make you happy. Be it exercise, painting, writing, socializing or anything else that gives you comfort and makes you happy. Holding negative emotions inside is harmful and self-destructive. Let it go and find the healthy coping mechanism that suits you the best.

Focus on the Bigger Picture

If you want to effectively manage your anger issues then try to kickstart things by making a clear objective goal of life and try to avoid the situation that could potentially induce anger in you. And picture the situation in the overall context of life. If not much then you would clearly see small changes occurring in your overall behavior.

If you want to discover how to deal with anger, the first step is to try to cultivate a more objective, level headed view of life. As much as you can, try to remove yourself from the immediate anger-inducing situation and picture it in the context of life as a whole. Chances are, it is not as large and looming as it may now appear to be.


Another way that could help you in dealing with the anger is to  forgive the situation or the person the anger is directed towards, the ability of to not forgive and wishing other person the bad is like drinking poison. So rather than poisoning yourself, learn to forgive and move on. It will help you a great deal in feeling light and calm.

Never Hesitate to Ask for Help

Seeking professional help should never be a taboo. If you are unable to manage your anger on your own, seek help. Professionals such as psychiatrists are trained and would certainly help you through your inner conflicts. The sooner you resolve them the better would it be for you. Again, it is okay to ask for help and it is okay to let people in, and to admit that you need help. Let others be there for you when life gets hard.

If you choose to seek professional help, you can book an appointment with a top Psychiatrist in Karachi, Multan and Islamabad through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your Anger related concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Junaid Rasool
Dr. Junaid Rasool - Author Dr. Junaid Rasool is a Psychiatrist practicing in Lahore. Dr. Junaid Rasool has the following degrees: MBBS, FCPS and has 8 years of experience. You can book an appointment with Dr. Junaid Rasool by calling us or using the 'book appointment' button.

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