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Advice, Techniques and Strategies for Dealing With Anger Management Issues: 20 Positive Affirmations to Support the Process

Anger is a normal emotion that everyone experiences from time to time. However, when anger becomes a constant, uncontrollable emotion that negatively impacts one’s life and relationships, it is important to address the root causes and seek effective solutions for anger management.

In this article, we will provide advice and guidance to those with anger issues who want to resolve them. We will explore the root causes of anger management issues and provide techniques and strategies to deal with anger and move into a more peaceful, contented, and compassionate state of being.

Root Causes of Anger Management Issues

There are many different causes of anger management issues. Often, these issues stem from past trauma, unresolved emotional pain, or ongoing stressors in one’s life. Childhood experiences, including abuse or neglect, can also contribute to anger management issues later in life. Genetics and brain chemistry can also play a role in anger management issues.

In addition, anger can be triggered by situations that make a person feel threatened or frustrated. This can include feeling powerless or unheard, feeling disrespected or unappreciated, or feeling overwhelmed by responsibilities. Some people may also have unrealistic expectations of themselves or others, leading to frustration and anger when those expectations are not met.

Advice and Guidance for Anger Management

The first step in managing anger is recognizing that there is a problem and that help is needed. It is important to seek professional help if anger is impacting one’s life and relationships. This can include working with a therapist or counsellor to address underlying issues and learn coping strategies for managing anger.

In addition, there are many techniques and strategies that can be employed to manage anger on a day-to-day basis. These include:

  1. Mindfulness: Mindfulness involves being present in the moment and aware of one’s thoughts and feelings. This can help individuals to recognize the signs of anger before it becomes overwhelming and to respond in a more measured way. Mindfulness practices, such as meditation and deep breathing, can be helpful in managing anger.
  2. Cognitive Restructuring: This technique involves changing negative thought patterns that contribute to anger. It involves identifying the thoughts that trigger anger and replacing them with more positive, rational thoughts.
  3. Communication: Effective communication can help to prevent anger from escalating in relationships. This involves expressing oneself clearly and respectfully, actively listening to the other person’s perspective, and working to find common ground.
  4. Self-Care: Taking care of oneself is important in managing anger. This can include getting enough sleep, eating a healthy diet, exercising regularly, and engaging in hobbies or activities that bring joy and relaxation. (“Building Personal Resilience – Affective Counseling”)
  5. Anger Management Techniques: There are many specific techniques that can be helpful in managing anger, including counting to ten before responding, taking a time-out to cool down, and using relaxation techniques such as progressive muscle relaxation.

Moving Towards a Peaceful, Contented, and Compassionate State

While managing anger is important, it is also important to move towards a more peaceful, contented, and compassionate state of being. This involves developing a deeper understanding of oneself and others, and cultivating positive emotions such as empathy, gratitude, and forgiveness.

One way to cultivate compassion is to practice self-compassion. This involves treating oneself with kindness and understanding, rather than harsh self-judgment. It also involves recognizing that everyone makes mistakes and that one’s worth is not tied to one’s achievements or failures.

Another way to cultivate compassion is to practice empathy towards others. This involves putting oneself in another’s shoes and seeking to understand their perspective. It involves listening with an open mind and heart, and responding with kindness and understanding.

Gratitude is another powerful emotion that can help to cultivate a more peaceful and contented state of being. This involves focusing on the positive aspects of one’s life and expressing gratitude for them. It can involve keeping a gratitude journal, where one writes down things they are thankful for each day. It can also involve expressing gratitude to others, which can strengthen relationships and foster a sense of connection and positivity.

Finally, forgiveness can be a powerful tool for moving towards a more peaceful and compassionate state of being. Forgiveness involves letting go of anger, resentment, and bitterness towards oneself or others. It can involve acknowledging the harm that has been done, but choosing to release negative emotions and move forward in a positive way.


Managing anger is an important skill that can improve one’s life and relationships. It involves recognizing the root causes of anger, seeking professional help if needed, and employing techniques and strategies to manage anger on a day-to-day basis. Moving towards a more peaceful, contented, and compassionate state of being involves cultivating positive emotions such as empathy, gratitude, and forgiveness. With commitment and effort, it is possible to manage anger and create a more positive and fulfilling life.


American Psychological Association. (2019). Anger: Recognizing and managing it. Retrieved from https://www.apa.org/topics/anger/

Harvard Health Publishing. (2019). Anger management: 10 tips to tame your temper. Retrieved from https://www.health.harvard.edu/mind-and-mood/anger-management-10-tips-to-tame-your-temper

Neff, K. (2011). Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass, 5(1), 1-12.

University of California, Berkeley. (2022). Greater Good in Action: Cultivating Gratitude. Retrieved from https://ggia.berkeley.edu/practice/gratitude_journal

University of California, Berkeley. (2022). Greater Good in Action: Forgiveness. Retrieved from https://ggia.berkeley.edu/practice/forgiveness

20 positive affirmations that someone trying to manage their anger issues could use to help them stay calm and centred:

  1. I am in control of my emotions and reactions.
  2. I am capable of handling difficult situations with grace and composure.
  3. I choose to respond with kindness and compassion.
  4. I am patient and understanding.
  5. I release anger and resentment and choose to focus on positivity.
  6. I am grateful for the people and experiences in my life.
  7. I trust in my ability to manage my emotions effectively.
  8. I am worthy of love and respect.
  9. I forgive myself and others for past mistakes and move forward with a positive outlook.
  10. I choose to let go of things I cannot control and focus on what I can control.
  11. I am peaceful and centred, no matter what challenges come my way.
  12. I take deep breaths and allow myself to relax and let go of tension.
  13. I focus on solutions, not problems.
  14. I treat others with kindness and respect, even when I disagree with them.
  15. I am in control of my thoughts and choose to think positively.
  16. I am confident in my ability to manage any situation that comes my way.
  17. I choose to respond with love instead of anger.
  18. I am grateful for every opportunity to learn and grow.
  19. I am patient and understanding with myself and others.
  20. I am at peace with myself and my surroundings.

These affirmations can be repeated to oneself throughout the day, especially during moments of stress or anger. By affirming positive thoughts and feelings, one can gradually shift their mindset towards a more positive and peaceful state.

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