For example, you notice you’ve clenched your jaw really tight and your head starts pounding. This occurred after you were cut off in traffic.

For instance, if terrible traffic leads to rage, head out early to avoid traffic. If flustered, over-worked cashiers tick you off, try to shop during quieter, off hours. If your roommate’s messy bedroom bugs you, avoid going in there so you can stay calm.

For instance, if your boss keeps dropping more work on your desk before you’ve finished your current projects, your temper may flare. Instead of holding it in, meet with your boss one-on-one and express your frustration. Say something like, “You’re giving me more work than I can handle right now. I’m trying to focus my efforts on the upcoming briefing. Can I delegate some of these assignments to Jenny?”

Remember to speak for your anger, not from it. [5] X Expert Source Catherine Boswell, PhDLicensed Psychologist Expert Interview. 18 December 2020.

For example, if you’re struggling to contain rage at an insensitive partner, express your needs with an “I” statement like, “I feel ignored and misunderstood when you minimize my anxiety. ”

Try pulling in deep breaths from your diaphragm. Inhale and watch your belly expand. Exhale and watch it deflate. With each inhale, imagine yourself being filled with calm energy. With each exhale, envision the rage being expelled from your body. Bringing yourself to a more reasonable state can help you avoid harmful words or actions that you can’t take back. [8] X Expert Source Catherine Boswell, PhDLicensed Psychologist Expert Interview. 18 December 2020.

Take deep, calming breaths. Start at your toes and work your way up through your body, gradually contracting and relaxing each muscle group. For instance, you might tense your toes up and notice what that feels like for a few seconds. Then, release the tension and notice what that feels like before moving to a new muscle group. This technique also helps you become more aware of the experience of holding tension in your body. In the future, when you feel that tension, you’ll know how to relax your muscles.

Start a rage journal in which you regularly jot down all the people or situations that rub you the wrong way. Describe everything in as much detail as you can. Once you’ve let off some steam, go back and re-read what you wrote. You might decide to go ahead and rip the paper to pieces. You might also decide to brainstorm some ways to actively problem-solve the situations that make you so angry.

Ask your family physician for a referral if you would like to talk to a therapist.

You might also connect with others who have rage issues online by searching for support groups on websites like Psychology Today. [13] X Research source

Treatment for intermittent explosive disorder typically includes a combination of medication and psychotherapy to help gain control of rage.

Get in your car and yell to the top of your lungs. Or, briefly shout into a pillow to let it all out.

Rage rooms provide a safe environment for you to smash and throw things and burn off steam. If you can’t locate a rage room nearby, buy a stack of cheap plates at the dollar store, go to a contained area like a garage, and throw them at the wall. Feels good, huh? Be careful about what you break. A plate is more replaceable than an heirloom vase.

While you’re angry, avoid boxing with an actual human, as your anger may cause you to do more damage than intended.

For example, if you’re enraged because someone called you a scumbag, try and picture what an actual scumbag would look like. Think of the most humorous examples you can.