103 free anger management tips

Posted on: November 30, 2007

  1. Exercise
  2. Read a book
  3. Breathe deeply
  4. Talk with a friend
  5. Transferring the situation from negative to positive by self talk
  6. HALT find out if you are hungry, angry, lonely or tired
  7. Take a long bubble bath
  8. Have a sexual encounter to release your endorphins
  9. Take a walk in the park
  10. Talk about the issue at hand
  11. Have a good cry
  12. Write down the pros and cons about how to deal with the situation
  13. Walk away
  14. Go to a 24 hour establishment and sit in the parking lot and review the situation
  15. Remove yourself from the situation
  16. Go shopping
  17. Go out to dinner with friends
  18. Paint your nails
  19. Work on a project in your garage
  20. Spend time with someone that is dear to you
  21. Do something special for someone else and keep it to yourself
  22. Use paint to create how you feel on paper
  23. Clean your home
  24. Mow your lawn
  25. Write a story about the situation
  26. Listen to your favorite song
  27. Take a long drive through a very scenic area
  28. Go sit by a body of water and calm down
  29. Talk about what you are angry about
  30. Identify other emotions that you are truly feeling
  31. Ask yourself what is the real reason you are angry
  32. Go to the spa
  33. Seek professional help
  34. Learn to laugh
  35. Watch a comedy
  36. Dance
  37. Go to a night club and have fun
  38. evaluate all of your current relationships
  39. evaluate how people in your life addressed anger when you were a child
  40. Find out what are appropriate and inappropriate ways to express anger
  41. Play your favorite sport
  42. Forgive the person you are angry with
  43. Practice self talk to calm down
  44. Replay in your head the positive way to deal with the situation in which you are angry
  45. Prepare one of your favorite meals
  46. Talk on the phone with someone to help you calm down
  47. Compose a story regarding the situation and develop two endings one that discusses what happens if you follow thru with your anger and one that explains what happens when you express your anger appropriately
  48. Find a place that is special to only you and go there to think
  49. Smile, the more you smile, the more difficult it is to stay angry
  50. Have a massage in your home
  51. Scream as loud as you can, then regroup
  52. Prayer
  53. Live your dreams
  54. Count to ten
  55. Anger is a secondary emotions—always find our what is driving your anger
  56. Be always aware of your emotional state
  57. Check your perception of the situation
  58. Angry thinking creates anger-transform your thoughts
  59. Anger is a normal emotion-embrace it
  60. Never follow another driver in anger
  61. Never listen to your angry self talk
  62. Be aware of your emotional state
  63. Take breaks
  64. Avoid fatigue
  65. Take responsibility for your own actions
  66. Avoid the tendency to be always right
  67. Go for a long drive
  68. Go for a long walk
  69. Reduce stress
  70. Lower your expectations
  71. Mediate
  72. Walk away— repeated because this very important but hard to do.
  73. Avoid excessive use of alcohol
  74. Talk out your problems
  75. Be prepared for life’s surprises
  76. Learn to laugh at yourself
  77. Go to anger management classes
  78. Visit
  79. Visit
  80. Improve your time management
  81. Avoid people that tend to increase your irritability
  82. Learn to communicate your needs
  83. Avoid passive aggressive behavior
  84. Improve money management
  85. You never have the right to hit someone—Never
  86. Get adequate sleep
  87. Behave at sporting events the same way you want your children to behave
  88. Stay clear of angry people
  89. Recognize that what you value or believe others may not
  90. Don’t procrastinate
  91. Be organized
  92. Don’t assume that because you said it other will do it—you are not the center of the universe
  93. Know your pet peeves
  94. Be open to the opinions of others
  95. Avoid excessive overtime
  96. Visit
  97. Take time for yourself
  98. Visit
  99. Compromise
  100. Remember that your needs are not always the most important
  101. Play your favorite sport
  102. Do not use illegal substances
  103. Call Carlos Todd today at 704-804-0841

This list was compiled by Delores Hamilton-Butler and Carlos Todd. They own and operate an Anger Management practice in Charlotte, North Carolina. Visit for details or call 704-804-0841.

Carlos Todd, LPC, NCC, CAMF

President of the American Association of Anger Management Providers

Anger Management/Executive Coaching of Charlotte, North Carolina



3 Responses to "103 free anger management tips"

Thanks for your wonderful insight, as with any form of life changing events we should always study and look for the right solutions and follow our hearts… and it is never to late to say “I am sorry” for anything! Healing takes time, but worth it when you can forgive others.

Thanks again,


THANKS. This list was much needed. Some are things that I wouldn’t have thought of. I will definitely try as much as I can. I agree with Howard though sometimes saying,”I’m sorry” is a difficult thing. And even harder to teach it to a child. Just wanted to know if there was any other parents out there feeling guilty of the effects of anger on them.

[…] These activities will calm your feelings and after sometime you will not be excited as before. Click here for 100 more anger management tips. Tags: Anger, anger management, anger management Classes, Charlotte Anger […]

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