Strategies to Manage Anger

Follow these 10 simple steps to managing anger. Use the guide yourself or work through the steps with someone you are with.

A simple guide to managing anger in 10 easy to follow steps

1. Take Deep Breaths

Pause and take slow, deep breaths to calm your emotions.


2. Count to Ten

Counting before reacting can give you time to think before responding impulsively.


3. Physical Activity

Engaging in exercise or going for a walk can help release built-up tension.


4. Use 'I' Statements

Express your feelings and needs using statements like 'I feel' rather than blaming others.


5. Practice Mindfulness

Stay present in the moment, observing your thoughts and emotions without judgement.


6. Journaling

Write down your feelings to gain insights into sources of your anger.


7. Visualise Calm

Imagine a peaceful place or situation to help shift your focus away from anger.


8. Problem Solving

Address the underlying issues causing your anger and work on finding solutions.


9. Humour

Sometimes a lighthearted perspective can diffuse anger and tension.


10. Seek Professional Help

If anger is impacting your relationships or daily life, consider speaking to a therapist or counselor.



Managing anger is about finding healthy ways to express and process your emotions. It's okay to feel angry, but it's important to respond in ways that are constructive and respectful to yourself and others.

Positive Behaviour Support Resources and Services

Everything parents, educators and professionals need to help children of all ages learn positive ways of behaving and managing emotions so that they can be happier, healthier and reach their full potential.

Behaviour Help is a registered NDIS provider.




Online Courses