Anger is a natural emotion, and anyone can feel it just like any other emotion. Stress, irritability, and frustration can lead to anger. But when the anger rises out of proportion, it impedes a person’s decision-making ability and causes harm to others.
According to a study(1), more than 7% of people in the US have trouble controlling their anger. Calming yourself down in a bad situation can go a long way in helping to reduce anger.
How to Control Anger Naturally
Why Is Anger Management Essential?
Anger management means implementing the right skills and techniques while facing signs of anger. With time and patience, anyone can learn to deal with anger. Sometimes, anger can motivate you to do something positive, but when it gets out of control and interferes with your rational thinking, it’s best to implement anger management techniques.
Many people also ignore too much anger, and one in seven people agree that they wouldn’t know how to seek help from anger issues, according to a report(2). Uncontrolled anger can cause health disorders, such as stress, insomnia, and heart diseases.
CURE 1: Foods
It is well-known that what you eat influences your mood. This is especially true for anger, and a combination of hunger and anger has resulted in the term “hangry. ” According to a study by the National Academy of Science(3), low glucose levels resulting from hunger can cause aggression. So, to stop anger, eating right is essential. Here are some foods that will help manage anger.
1. Kiwi
Why is it effective?
Feeling constantly angry can be a sign of oxidative damage. So, consuming foods rich in vitamin C can increase the antioxidants in your body. Kiwi is a rich source of antioxidants and vitamin C.
How to use?
Take a cup of kiwi for breakfast or as a snack.
How much to use?
Try to eat kiwi three to four times a week.
2. Pumpkin Seeds
Why is it effective?
A nack can prevent hunger until lunchtime, which also means you will not feel cranky. Pumpkin seeds are a great morning snack, and they contain magnesium, which reduces blood pressure.
How to use?
You can eat plain pumpkin seeds or in a trail mix for a healthy snack.
How much to use?
A handful of pumpkin seeds at a time are sufficient.
[Also Read: The Proven Benefits of Pumpkin Seeds]
3. Dark Chocolate
Why is it effective?
If a stressful situation causes your anger, dark chocolate is the best remedy. Research has shown that dark chocolate can reduce stress hormones and uplifts the spirit.
How to use?
Take a bar of chocolate whenever you feel stressed or angry.
How much to use?
1.4 ounces of dark chocolate can successfully alleviate stress and calm anger.
4. Spinach
Why is it effective?
Spinach contains folic acid that helps blood flow to the brain. This means you will be more alert and can handle a bad situation easily.
How to use?
Spinach makes a great addition to your salad or smoothie.
How much to use?
Take one serving of spinach three to four times a week.
5. Green Tea
Why is it effective?
The health benefits of green tea are plenty, and it is also caffeine-free, so you won’t have to worry about caffeine-induced agitation.
[Also Read: Green Tea Health Benefits You Should Know]
How to use?
Take a cup of green tea instead of your daily coffee.
How much to use?
You can consume two to three cups of green tea daily.
Anger is a burst of energy, and thus has physical effects too, such as tightness, contraction, and burning.
CURE 2: Essential Oils for Anger
Essential oils are a popular home remedy, mainly due to the calming effect they have on an individual. With the right essential oils, you can create a sense of well-being and peace, which helps to reduce anger.
1. Lavender Oil
Why is it effective?
Lavender is a popular calming herb when it comes to controlling anger. The lavender essential oil can not just reduce your anger and induce a sense of peace, but also reduces your heart rate.
How to use?
Inhaling lavender oil is an instant way to absorb its effects, or add it into your room diffuser.
How much to use?
Three to five drops of lavender oil should be added to your room diffuser.
2. Bergamot Oil
Why is it effective?
Bergamot has a deep and calming scent, and continually using this oil can help keep anger at bay.
How to use?
Bergamot oil can be diluted with a carrier oil and applied on your neck and hands when you feel angry.
How much to use?
Mix two to three drops of this oil with a carrier oil to apply it topically.
3. Ylang-Ylang Oil
Why is it effective?
Ylang ylang is used as an antidepressant and is also a popular sedative. It’s floral scent also helps uplift spirits and works to reduce anger.
How to use?
You can add ylang ylang oil to hot water and inhale the steam.
How much to use?
Generally, two to three drops of ylang-ylang oil can be added to steaming water.
4. Orange Blossom Oil
Why is it effective?
The amazing fragrance of this oil helps calms the mood and reduces agitation. Orange blossom is popularly known as a mood-altering oil.
How to use?
To keep the scent of the oil with you the whole day, you can add oil to your lotion.
How much to use?
You can safely add three to four drops of Orange Blossom oil in a regular bottle of lotion.
5. Patchouli Oil
Why is it effective?
Patchouli is an essential oil known for its calming effects. The oil can help enhance relaxation and reduce anxiety, which is a common cause of anger.
How to use?
Patchouli oil can be added to your bath water or to your room diffuser.
How much to use?
Two to three drops of Patchouli can effectively help to relieve anger.
6. Chamomile Oil
Why is it effective?
With its natural soothing and calming properties, chamomile oil has an instant reliever for aggression. The oil is also popularly used to calm crying babies.
How to use?
You can inhale the oil directly for a quick result.
How much to use?
Inhaling the oil whenever you feel angry or agitated can help.
You cannot control when you get angry, but dwelling in the energetic sensations and thinking that your angry thoughts are real can increase anger.
[ Read: 7 Effective Essential Oils for Anger Therapy ]
CURE 3: Herbs for Anger
Herbs are an effective natural remedy used for treating many health problems. And they can also help to deal with anger. Below are the top herbs for anger management.
1. Ashwagandha
Why is it effective?
Ashwagandha is an Ayurvedic herb, which has potent calming and sedative properties. The root of this plant also used in antidepressant medicines.
How to use?
Ashwagandha powder can be taken with a glass of water or milk.
How much to use?
It is recommended to take ashwagandha twice a day.
2. Ginger Root
Why is it effective?
Ginger is another antidepressant with sedative properties. Consuming ginger root has shown to calm aggression and reduce anxiety.
How to use?
Grate ginger root and add it in your tea, or you can use crushed ginger in your salad.
How much to use?
One root of ginger a day is the recommended intake.
3. Ginkgo Biloba
Why is it effective?
Ginkgo biloba improves blood circulation and supplies oxygen to the brain. This helps you stay alert and avoid angry outbursts.
How to use?
This herb is available in root and powder form.
How much to use?
One tablet of ginkgo biloba a day is advised.
4. Lemon Balm
Why is it effective?
Lemon balm is a soothing herb that works to calm anxiety; it also helps relax the nervous system.
How to use?
Lemon balm is available in various forms, such as herbal tea or extract.
How much to use?
You can take one cup of lemon balm infused tea every day.
Humour is the best way to calm anger instantly. Laughing at anger can instantly reduce it.
CURE 4: Alternative Treatments
Controlling anger can be difficult, but relaxing your mind and surrounding yourself with calming things can help to relieve anger. Here are some effective home remedies to reduce anger.
1. Meditation
Why is it effective?
Meditation is an effective way to improve focus and calm the mind. After practicing meditation daily, you will notice a definite improvement in your mood, and you will be able to control your emotions in a bad situation better.
How to use?
Close your eyes and sit in a quiet place. Now, clear your mind of all thoughts and focus on a single object or phrase. Repeat this phrase and remove any other thoughts from your mind.
How much to use?
Practicing meditation for 15-20 minutes in a day can help you keep calm and induce a sense of well-being.
[Also Read: Meditation For Anger Management ]
2. Yoga
Why is it effective?
Yoga is known as an all-round exercise, since it can help reduce a lot of disorders, including insomnia, stress, and anxiety.
How to use?
Child pose is the most effective yoga asana to reduce anger since it increases blood circulation. To practice this pose, sit on the floor on your knees. Now stretch your arms forward so that your palms are on the floor and bow down your head as much as possible.
How much to use?
Practicing yoga daily for 30 minutes can help you stay calm and energetic.
3. Massage
Why is it effective?
Anger is also a physical sensation that can tighten your muscles and cause tension. With a massage, you can not just relax your muscles but also keep the stress levels down.
How to use?
There are various massages you can choose from, or you can go for a special therapy massage for anger management from a licensed practitioner.
How much to use?
Opting for a relaxing massage once a month can help improve overall health and also keeps you calm.
4. Distraction Techniques
Why is it effective?
Distracting yourself from a bad situation can divert your mind to other things that can calm your agitation and helps to stop anger.
How to use?
There are various distraction techniques that you can implement to reduce anger. These include listening to a calming tune or playing a short game that helps calm you down.
How much to use?
A distraction technique can be implemented whenever you feel angry.
Angry retribution and threats won’t make you feel good about yourself; instead, it will only lead to separation from loved ones.
Anger Prevention Tips
While you don’t have control over anger, you can still reduce the feeling by adopting some calming techniques. Below are some ways to prevent aggravation.
- Counting down can help distract you and reduce anger. When you feel angry, try to count backward from ten.
- Take a walk and distance yourself from the situation, making you angry.
- Find a mental happy place and focus on it whenever you are around a situation that triggers your anger.
- Maintain a diary. This way, you can healthily express your feelings without it leading to anger.
- Rehearsing your response to a problem can help you control your anger in the future when faced with the same problem or situation.
Feeling angry is common and can be a result of frustration or irritation. Feeling angry also teaches us about our ability to cope with adverse situations, since it helps us look at ourselves objectively. Feeling pressured or rushed can also lead to rage, and this is not abnormal.
But, if you are having trouble controlling your anger, then you should consider getting professional help to reduce anger. People often say or do things when angry that they usually wouldn’t do, and inadvertently hurt others.
This damages relationships, according to research by the British Association of Anger Management(4), over 20% of people say that they ended a relationship with a person because of how they behaved when they were angry.
FAQs
1. Is it always bad to get angry?
Being angry isn’t always a bad thing; it will help you express your emotions. Sometimes, being angry can help you do something positive. But, getting angry at every little thing is what you should focus on and try to reduce.
2. How to best handle anger?
Expressing your feelings is a healthy way to get rid of your anger. And when you feel outraged, specific calming exercises or taking deep breaths can help you calm down.
3. Is anger bad for your health?
Pent-up anger and too much aggression can harm your health. Researchers also suggest that anger and hostility can be linked to high blood pressure and stroke.
