Explore Our Blog
Anger & Domestic Violence – Part 13: Anger Management Techniques That Actually Work (When Practised Daily)
Advance Minds Blog
A safe space to explore subjects within the community such as mental health, substance abuse and personal identity.
Our safe space also provides the opportunity for real individuals to express their hardships and success through writing.
Anger in itself isn’t the enemy—it’s how it’s expressed that can hurt others and damage relationships.
Daily anger management isn’t about “never getting mad”—it’s about learning to respond instead of react.
Like any skill, it improves with consistent practice.
🧠 Understanding the Role of Daily Habits
Anger builds up when stress, exhaustion, or unprocessed emotions pile on.
Just like physical health, emotional regulation depends on daily routines that keep you grounded and clear-headed.
Without those routines, the smallest trigger can set off a storm.
Here’s what helps—when you do it consistently.
🧘♂️ 1. Grounding and Breath Work
When you feel anger rising:
- 🌬️ Take deep, slow breaths (in for 4, hold for 4, out for 6)
- 🧍 Plant your feet on the floor and feel the ground beneath you
- ✋ Notice what you can see, hear, touch—come back to the present moment
This activates the part of your nervous system that calms stress and slows impulsive reactions.
📝 2. Daily Check-Ins
Make a habit of asking yourself:
- “What’s been bothering me lately?”
- “Am I holding onto resentment or stress?”
- “Have I had time to unwind or rest today?”
A journal or short voice memo can help you catch anger before it builds up.
🚶 3. Physical Movement
Anger is energy—and it needs to move.
- 🏃 Go for a walk or run
- 🏋️ Hit the gym or punch a pillow, not a wall
- 🧘 Try yoga, stretching, or bodyweight exercises
Even 15 minutes of movement can lower adrenaline and help you think more clearly.
🗣️ 4. Assertive, Not Aggressive, Communication
Practice saying:
- “I’m frustrated because I need…”
- “I’m not okay right now, and I don’t want to take it out on you.”
- “Let’s talk about this later when I’m calmer.”
Being clear about your feelings doesn’t mean being loud or hurtful.
🛠 5. Learn Your Patterns
Notice the triggers that set you off:
- Is it feeling disrespected?
- Being interrupted?
- Not feeling heard?
The more you understand your patterns, the more you can prepare and respond thoughtfully.
🧩 6. Get Support Before It’s a Crisis
Regular sessions with a counsellor or joining a men’s group can provide a safe space to explore what’s underneath your anger.
You don’t have to wait until things explode to start learning how to manage it better.
🌿 Final Thoughts 💞🌈
You don’t have to “cure” anger—you just have to build a healthier relationship with it.
Daily anger management isn’t about being perfect; it’s about being honest, consistent, and committed to change.
When you practice these small habits every day, they become your new default—one that leads to safety, respect, and stronger relationships.
