How To Create An Anger Control Plan?

Anger is a strong emotion that is a natural component of the human experience. Everyone has experienced anger at some point in their lives.

Anger in and of itself is not a terrible thing. However, expressing your anger in harmful ways might become a problem. Learning to create an anger management plan might help you deal with events that can cause anxiety and panic attacks.

It is common for persons with panic disorder, agoraphobia, or similar anxiety illness to be frustrated by their condition. This dissatisfaction may sometimes turn into anger directed toward yourself, your position, or others. Anger might amplify your anxiety and exacerbate your symptoms. At worst, you may endure incapacitating and distressing rage attacks.

If your anger is out of control, you may find it challenging to maintain good professional or personal relationships. In addition, there is additional evidence that inappropriate anger expression is a risk factor for heart disease.

Considering all these complications, it becomes crucial to devise an effective anger control plan, so you know what to do when you are angry.

Why Should You Create An Anger Management Plan?

Anger in and of itself is not a terrible thing. However, expressing your anger in harmful ways might become a problem. Learning to create an anger management plan might help you deal with events that can cause anxiety and panic attacks.

The anger management plan is ideal for targeting the physical triggers and emotional side of the anger. Though it becomes impossible to change the feelings and people that annoy you, anger can be controlled and managed.

If you can develop an anger management control plan, you will identify the triggers and decide on the solution that can help you control your emotions.

9 Effective Strategies To Develop an Anger Control Plan

Developing an anger management plan can help you decide the course of action that can help your control anger issues. Here are some of the effective strategies you can utilize to develop an effective anger management plan

1 – Identify Triggers

Take inventory of the things that make you angry if you’ve developed a pattern of losing your cool. For example, maybe you get irked by an individual, workplace anger, traffic jams, or family disputes. As the triggers impact everyone differently, it becomes crucial to identify yours.

While you should not blame others or external events for failing to maintain your cool, recognizing what causes your rage will help you plan properly.

You may opt to restructure your day to manage your stress better. Alternatively, you can start physical anger management exercises before encountering situations that usually bother you.

2 – Mindful Meditation

Many individuals find meditation to be both relaxing and energizing. Mindfulness meditation can provide clarity and tranquility. A meditation activity can be done either by sitting or lying down. Make sure that your surroundings are peaceful and that you are dressed comfortably.

Try it out by following these steps:

  • For many minutes, close your eyes and perform some deep breathing.
  • Focus on a particular phrase or item. Repeat the word “relax” slowly, for example.
  • If your mind wanders throughout the workout, simply take deep breaths and refocus.
  • Repeat the procedure until you feel peaceful and rejuvenated.

Meditation and focusing can be difficult at the start but as you get used to the feeling, you will observe a positive change in your attitude.

3 – Deep Breathing

When people are worried, they tend to take fast, shallow breaths from their chests. This is referred to as thoracic or chest breathing. You might not even realize you’re breathing this way when you’re nervous or furious. Deep breathing might help you calm down and keep your anger under control.

Before you begin, keep the following suggestions in mind:

  • Select a location for your breathing workout. It can be in your bed, on the floor of your living room, or in a comfy chair.
  • Don’t push yourself, as exertion might exacerbate your tension.
  • Try to perform it once or twice a day at the same time.
  • Put on something comfy.

Many breathing exercises only take a few minutes to complete. However, if you have more time, you may do them for 10 minutes or longer to get even more advantages.

4 – Anger Management Class

If you experience regular episodes of anger, it is essential to address this problem. Individuals can try self-help approaches, but there is also assistance available.

Enrolling in anger management classes is one of the most common ways to control your anger. Anger management programs teach you how to cope with anger to regulate your emotions and anger.

There are different courses available, with information that can be completed in a 4-hour, 6-hour, 8-hour, or 26-hour class. You may choose the best option based on the severity of your symptoms and the level of support you require.

5 – Get Help and Support

If you are having difficulty expressing your anger, talk to a friend, family member, or mental health professional. Building a solid support system allows you to let your hair down in a healthy way: via open communication and trust. In addition, you may learn to express your feelings constructively rather than allowing anger to do it for you.

6 – Rewire your Thoughts 

You may start thinking about everything in a destructive manner when angry. Constantly thinking negatively can further cause angry emotions. When you start reframing your thoughts, you can shift your focus to positive approaches. 

If you want to reframe your brain positively, start thinking about things that are actually happening rather than presuming the worst. Additionally, you can start telling yourself you are okay or anger is not helpful. These thoughts will ultimately retune your brain to think positively. 

7 – Relax your Mind and Body 

There are several relaxation-based anger management exercises. The important thing is to pick the one that works best for you. Two main methods for lowering stress are breathing exercises and gradual muscle relaxation. 

The nice aspect is that both exercises can be done swiftly and quietly. So, whether you’re dissatisfied at work or outraged at a dinner invitation, you may release tension swiftly and efficiently.

It should be noted, however, that relaxation techniques require experience. So, at first, you may not believe they are effective, or you may doubt that they will work for you. But on the other hand, they may become your go-to tactics for anger control with practice.

8 – Explore your Feelings

It might be beneficial to pause and consider what feelings are behind your anger issues. For example, anger is frequently a barrier that keeps you from experiencing more painful emotions such as shame, grief, and disappointment.

9 – Avoid Blame Game

You will not be able to overcome your anger by blaming others. Furthermore, blaming yourself will prolong feelings of wrath and resentment. Instead, accept responsibility for your anger and how you respond to it when things don’t go your way.


While aggressive conduct may meet your immediate demands, it has long-term implications. Your remarks may inflict long-term damage to your relationships or even bring them to an end. You are also giving yourself more stress by lashing out, which can negatively influence your general health.

Using your anger as a weapon, you can benefit from adopting healthy coping mechanisms. For example, rather than shouting, try asking for help politely. If you require more support, develop an anger control plan, enroll in anger management courses or discuss your anger control concerns with your doctor.

Carlos Todd PhD LCMHC

Dr. Carlos Todd PhD LCMHC specializes in anger management, family conflict resolution, marital and premarital conflict resolution. His extensive knowledge in the field of anger management may enable you to use his tested methods to deal with your anger issues.


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