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5 Tips on How to Control Anger and Emotions in a Healthy Manner

We experience several emotions in a day. These emotions dominate our feelings and moods, making it important to know how to control anger and emotions healthily. Even when we experience happy emotions that put us in a good mood, we need to be mindful not to let them overwhelm us. Negative emotions, especially anger, can be particularly harmful, so we need to control them effectively. Once we recognize these emotions, we can learn how to control anger and emotions healthily. It's possible to experience negative emotions but dismiss them as normal. Only by recognizing them can we learn to deal with them effectively.

How to Control Anger and Emotions Through Breathwork

1. Watch your breath

Anger management exercises include learning to watch your breath

“When angry, count to ten before you speak, if very angry, count to a hundred”
- Thomas Jefferson

All anger management exercises incorporate breathwork. It's the first thing affected by anger. Not just anger, but any overwhelming negative emotion disrupts our breathing patterns. It becomes rapid, shallow, and erratic, hindering rational thinking. This is because the brain isn't receiving enough oxygen to function effectively, leading to regrettable feelings, reactions, and actions.

Thus, the initial step in learning how to control anger and emotions is to focus on your breath. Once you recognize its rapid pace, learn to slow it down through conscious breathing techniques. Mastering how to control your breath empowers you to manage your reactions to situations and handle them more effectively.

How to Control Anger and Emotions by Recognizing Physical Signs

2. Notice your facial expressions

Learn how to control anger and emotions by noticing your facial expressions
“Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured”
- Mark Twain

When consumed by anger, our facial expressions change. Even before we say or do anything out of anger, our faces reflect it. You might be adept at hiding your anger from others, but you'll still feel the tension in your forehead, jaws, cheeks, and possibly even your eyes. While the signs may vary from person to person, an uneasy sensation is undeniable when experiencing anger or any negative emotion.

Learn how to control anger and emotions by acknowledging the sensations in your face. Release and let go of any tension. Unclench your jaws, gently close your eyes, and relax your forehead and cheeks. Allow a sense of peace and calmness to flow throughout your facial region. This technique, coupled with mindful breathing exercises, will guide you on how to control anger and emotions healthily.

3. How to Control Anger and Emotions Through Body Awareness

Learn how to control anger and emotions
“Where there is anger, there is always pain underneath”
- Eckhart Tolle

When we hold anger inside or bottle up emotions, it manifests in different parts of the body. We might not be entirely aware of where we tend to hold these bottled-up emotions, but they contribute to the stiffness and rigidity we experience. This doesn't mean every inflexible or tight body part is related to bottled-up emotions; there can be other reasons. However, bottled-up emotions often manifest as tight joints and muscles.

Therefore, learn how to stretch and release your anger. It might sound unusual, but a good stretch, a walk in the park, or any exercise that involves dynamic movement can help release pent-up anger and emotions. Of course, this shouldn't be your sole solution. However, any physical activity releases endorphins, commonly known as the body's feel-good hormones. In this way, a little movement or stretching can teach you how to control anger and emotions healthily and productively.

How to Control Anger and Emotions by Pausing and Responding

4. Observe Your Reactions and Respond Instead of Reacting

Anger management exercises include learning to observe your reactions
“Speak when you are angry and you will make the best speech you will ever regret”
- Ambrose Bierce

Usually, when we're angry, we react instead of responding. We want to retaliate rather than reason. Alongside erratic breathing, tight facial muscles, and rigid body parts, we lose our ability to think rationally. Reacting while consumed by negative emotions leads to nothing good.

The best approach to this situation is to take a step back, pause, and reflect. Try any of the above three techniques, which are very effective in learning how to control anger and emotions. Many anger management exercises and techniques focus on managing your reactions. While getting angry might be unavoidable, managing our reactions is within our control. Sometimes, our reactions can cause irreparable damage to the situation. Hence, before reacting negatively, it's best to simply pause and take a break. Analyze the situation rationally and then respond accordingly.

5. How to Control Anger and Emotions Through Your Action

how to control anger and emotions by learning to control your actions
“For every minute you remain angry, you give up 60 seconds of peace of mind”
- Ralph Waldo Emerson

Every action has an equal and opposite reaction. Whatever you put out into the world comes back to you in some way. If your actions are hurtful, damaging, and destructive because of your anger, you will face the consequences at some point. So, instead of regretting the repercussions of your actions, learn to control them and use them effectively to your advantage.

Before you do something, ask yourself: "Would I like this to be done to me?" It's that Simple. If you wouldn't want something done to you, how could you justify doing it to someone else? Let your conscience be your guide.

If you find it challenging to control your actions due to anger, there's no shame in seeking help from a Happiness Coach specializing in anger management. Getting professional guidance on how to control anger and emotions can significantly benefit not only you but also your loved ones. Don't hesitate to seek help if you need it. Your anger can cause lasting damage. Learn to take action before it's too late.

In Conclusion

If you practice these anger management tips, you can learn how to handle your emotions healthily. This means paying attention to how you breathe, how your face looks if your body feels tense, and how you react and act in situations. If you need more help, consider mental health coaching. A coach can guide you towards feeling better overall and teach you how to deal with anger and other emotions positively.


About the author, Aman Chandra -


Dealing with the separation of his parents at the age of two years and battling crippling anxiety and obsessive-compulsive disorder (OCD) at the age of twelve years are just a few of the challenges that Aman dealt with. With a burning desire to learn “how to be happy in life” despite there being so much suffering, Aman began a life-long journey of studying under various global personal and spiritual growth masters, such as Eckhart Tolle and Tony Robbins. With this was born his tried-and-tested Bulletproofing-HappinessTM formula, and he uses the same to coach seekers across the globe on how to overcome challenges and live a truly happy life.


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