angry brunette woman
Leah Berenson
Leah Berenson
May 22, 2024 ·  4 min read

10 Ways to Calm Down When You’re Angry

No one likes to be told to calm down, even though that’s always a welcomed feeling. Here are 10 things to try when you’re angry that can help you feel better or give you a new perspective on the problem at hand.

1. Talk It Out to Calm Down

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In some cases, anger is a feeling or culmination of feelings caused by a situation in which someone feels wronged. Therefore, merely talking through the feelings or problems can be an effective way to calm down. Alternatively, writing a letter or reflection regarding the feelings and the situation from which they arose, can be helpful for people who struggle to open up to or communicate with others.

2. Walk It Out to Calm Down

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Walking in nature is a sure way to calm down when anger or anxiety arises. The fresh air provides a sense of renewal, while the time away from a situation allows you to gain a new perspective or refocus on a solution.

Read More: New research says singing daily reduces stress, clears sinuses, and helps you live longer

3. Do Something Else

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If walking in nature isn’t an option, simply changing your focus to a new or calming activity is another great solution. Cleaning the house, reading a book, or playing a game with the kids are all great options that allow you to “take your mind” off the things plaguing it.

4. Breathe to Calm Down

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Although it might seem silly because we’re always breathing, studies have shown that taking a few slow deep breaths can slow down the heart rate and help make us feel centered. Therefore, it’s a great and easy way to calm down.

“Breathe deeply, from your diaphragm; breathing from your chest won’t relax you.” Explains the APA. “Slowly repeat a calm word or phrase such as “relax” while breathing deeply.”

5. Identification Helps

Notebook with handwritten text WHAT TRIGGERED ME? with list of Identify what triggerred or escalated the interaction in you to figure out how to make it better
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Learning to identify things that trigger big and uncomfortable emotions, coupled with understanding the underlying causes of these emotions, is another great way to calm down. After all, achieving something like peace of mind is difficult without first understanding the fundamental cause of our feelings.

6. Stretch or Do Yoga

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A non-strenuous activity like stretching or yoga is another great way to relieve anger or anxiety and feel centered. These calming activities help give a sense of control over your body. As a result, you’ll feel better in control while navigating tough emotions or feelings.

7. Listen to Music to Calm Down

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Studies have shown that frequencies from music have a calming effect on the body. Additionally, many songs have relatable lyrics that remind people they’re not alone in their suffering.

Read More: 21 Unexpected Ways to Relieve Stress

8. Change in Routine or Scenery

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If big and uncomfortable feelings arise, particularly regarding mundane tasks like driving to and from work, a great way to calm down is to take an alternate route. This can disrupt feelings of monotony while providing new scenery and stimuli.

9. Humor Helps

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The statement “Laughter is the Best Medicine” holds some weight. After all, it releases mood-boosting endorphins in the brain and relieves feelings of anger or angst.

10. Change Your Perspective

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Although it may seem counterintuitive to treat those who’ve wronged us with gratitude, forgiveness, or compassion, there are several reasons to do so. Over time, these feelings will help reframe how our brains interpret and handle feelings of anger, betrayal, or hurt. They’ll also provide a new perspective, reminding us of all the good in our lives. Additionally, letting go of the things that negatively impact our mental health is another great advantage.

Anger is Normal

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According to Charles Spielberger, a psychologist specializing in anger, it is “an emotional state that varies in intensity from mild irritation to intense fury and rage.” It’s a common and normal feeling but can become explosive or take a toll on mental health when left unaddressed. Anger impacts physiological and biological changes such as increased heart rate, blood pressure, and hormone levels. Anger isn’t a mental illness but can be closely connected to certain mood disorders, substance abuse, or other mental health conditions.

In some cases, negative feelings like anger, anxiety, or angst can only be helped by support from a professional. You can contact the SAMHSA at 1-800-662-4357 for information, support, and a list of treatment facilities in your area, or the NHD to learn more.

Put in the Work

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Learning to control these strong feelings and emotions requires control over outward behaviors and internal responses. It takes a lot of work, determination, and repetition to change your perspective and calm down. Alternatively, it can lead to a life of bliss, reducing stress and proving some challenges are only as big as we allow them to be.

Read More: Recognize The Signs Of High Stress: 8 High Cortisol Symptoms


  1. Control anger before it controls you.” APA. November 3, 2023.
  2. How to Control Anger: 25 Tips to Help You Stay Calm.Healthline. Kimberly Holland. January 29, 2019.
  3. 11 Anger Management Strategies to Help You Calm Down.Very Well Mind. Amy Morin November 2, 2023.