Anger management

Overview

Anger is a natural emotional response — often signalling frustration, fear, injustice, or unmet needs. In moderation, it can motivate change and help define healthy boundaries. However, when anger becomes chronic, explosive, or suppressed, it can harm relationships, physical health, and emotional well-being^[1].

Unresolved anger is linked to increased stress, cardiovascular strain, digestive issues, insomnia, and mental health conditions such as anxiety and depression. Learning to understand and regulate anger is therefore an important part of emotional and physical balance^[2][3].

Common Causes of Anger

Anger can stem from a range of personal, social, and biological factors, including:

• Chronic stress or burnout – constant pressure at work or home may reduce emotional resilience.
• Unresolved trauma or grief – past experiences of injustice, abandonment, or hurt can trigger strong emotional responses^[4].
• Underlying mental or physical health conditions – depression, anxiety, hormonal changes, or chronic pain may increase irritability.
• Learned patterns – growing up around aggression or emotional suppression can shape how we express anger^[5].
• Unmet needs or boundaries – feeling disrespected, powerless, or unheard often fuel frustration.

Signs and Symptoms

Some signs of unhealthy anger patterns include:

• Frequent irritability, impatience, or explosive outbursts
• Difficulty calming down or letting go of resentment
• Negative self-talk, guilt, or regret after episodes
• Physical symptoms such as tension, headaches, or increased heart rate
• Withdrawal from relationships or social isolation
• Difficulty communicating needs without aggression

Holistic and TCIH Approaches

Traditional, Complementary and Integrative Healthcare (TCIH) approaches support emotional regulation by addressing the body, mind and spirit together. They can complement medical or psychological treatment to promote calm, clarity and self-awareness^[6][7].

You may wish to explore:

• Yoga – integrates movement, breath and mindfulness to reduce physical tension and cultivate patience.
• Meditation – strengthens self-observation and helps manage reactivity^[8].
• Breathwork – regulates the nervous system and interrupts the physiological surge of anger.
• Mindfulness – develops awareness of emotional triggers and patterns before they escalate^[9].
• Somatic Therapy – helps release stored anger and trauma held in the body.
• Art Therapy – channels emotion through creativity for healthy expression.
• Counselling or Psychotherapy – supports insight into root causes and the development of new coping strategies^[10]. 
• Reiki or Energy Healing – clears emotional blockages and restores energetic balance.
• Massage Therapy – eases muscular tension and supports relaxation.
• Sound Healing – soothes the nervous system and reduces agitation.
• Tai Chi or Qigong – promote calm focus and inner harmony through gentle movement.
• Hypnotherapy – assists in reshaping subconscious reactions linked to anger.
• Coaching – helps develop emotional intelligence and practical tools for communication.

Self-Care and Lifestyle Practices

In addition to working with a practitioner, small daily changes can make a meaningful difference:

• Prioritise restorative sleep and balanced nutrition
• Engage in regular physical activity to release stress hormones
• Practise daily mindfulness or meditation
• Limit stimulants such as caffeine, alcohol, and sugar
• Develop healthy communication and boundary-setting skills
• Keep a journal to reflect on triggers and progress
• Spend time in nature to reconnect with calm and perspective

When to Seek Professional Support

If anger feels uncontrollable, results in harm to yourself or others, or is accompanied by depression, anxiety, or substance use, professional help is essential. A verified practitioner or counsellor can provide tools to manage strong emotions safely and effectively^[3][10].

Holistic Practitioners for Anger Management

Many practitioners within the SoulAdvisor community specialise in emotional regulation, trauma recovery, and stress management. Explore practitioners who offer Yoga Therapy, Mindfulness Coaching, Somatic Counselling, or Energy Balancing to help you restore calm and connection.