Countdown to ten (or up to ten).

Start at 100 if you’re very upset. Your pulse rate will slow and your anger will likely fade in the time it takes you to count.

Take a deep breath.

As you become more enraged, your breathing becomes shallower and faster. Take several calm, deep breaths from your nose and exhale through your mouth to reverse the tendency (and your anger).

Take a stroll.

Exercise from Trusted Source can help you relax and minimize your anger. Take a walk, ride your bike, or play a round of golf. Anything that stimulates your limbs is beneficial to your mind and body.

Let your muscles unwind.

Progressive muscle relaxation entails tensing and slowly relaxing different muscle groups in your body one by one. Take deep, deliberate breaths as you are tense and relaxed.

Say a mantra again and over.

Look for a word or phrase that can help you relax and refocus. When you’re upset, repeat that term to yourself again and over. “Take it easy,” “relax,” and “you’ll be OK” are all good examples.


Neck and shoulder rolls are two non-strengthening yoga-like moves that can help you gain control of your body and emotions. There’s no need for specialized equipment.

Get away from it all mentally.

Put yourself in a quiet room, close your eyes, and imagine yourself in a pleasant scene. Concentrate on the finer elements of the imagined scene: what color is the water? What is the height of the mountains? What does it sound like when the birds chirp? This technique can assist you in regaining control of your rage.

Also Read: Are You Aggravated? Tips To Help You