Anger: Learning How to Control Embarrassing Outbursts

Angry reaction

By: Imgbian Caleb

Anger is a feeling that everybody feels one way or another. It becomes embarrassing when we don’t have control over our actions when we are angry. According to the Cambridge Dictionary, anger is “a strong feeling that makes you want to hurt someone or be unpleasant because of something unfair or unkind that has happened” (n.d.).

Anger isn’t always toxic; it is sometimes necessary to show your displeasure in situations that warrant it, such as when people try to disrespect you or take advantage of you, etc. However, the way we express or show our anger can reveal a lot about our personality and our state of mind. In this article, we will be looking at six simple ways that can help us control anger outbursts.

Learn to Observe Yourself

Anger is not a feeling that comes out of the blue; most times it builds up, and the best way to have control over your reaction is to be observant of yourself. This could be your tone of voice, heat in your chest, tensing muscles, or a feeling of restlessness. Depending on your temperament, your signs may vary. Once you are able to notice these things, you have a better chance of controlling your anger and how you react.

Think Before You React 

Once you are able to observe yourself, the next stage is thinking before reacting. This is very important. Depending on your status, relationship, and reputation, your reaction could do irreparable damage. As angry as you may feel in some situations, it is not worth your reaction, as in the heat of the moment, it is easy to say something you will later regret.

Calm Yourself, Then Express Yourself

While it is good to think and not react to every situation, some situations require speaking up. It is important that when you want to express yourself, you do so in a clear, assertive, and non-confrontational way. State your displeasure, concerns, and needs clearly and directly. This will make people listen and, unconsciously, have huge respect for you.

Get Some Exercise

Anger tends to linger for a while, and sometimes it is really difficult to sit still or be calm. Exercise could be a good option to release some of the emotional stress your anger has caused. It could be going for a walk or run in nature or going to the gym. This can help relax your mind or come up with a better way of handling whatever situation made you angry.

Learn to Relax More Often

Many may be familiar with the popular proverb: All work and no play makes Jack a dull boy. When we are stressed and overworked, we tend to misunderstand things. Lots of stress-related arguments and tempers are a result of stored-up stress and resentment. Always try to assign time for relaxation, no matter how little. Do things you enjoy that bring you great joy and happiness. Get rid of tension and bad energies by dissipating them through relaxation, not anger.

Learn to Sleep, Meditate, and Journal

These are counterproductive habits that help people deal with life in general. Incorporating meditation and journaling into our daily lives can give us a sense of calm and clarity over our emotions. Lack of sleep tilts the natural balance in our body and mind more easily towards anger, frustration, and stress. Having a healthy sleeping regime can make you more capable and less prone to embarrassing outbursts.

If you are dealing with anger and would like to discover more about yourself, please feel free to join us at The Love Story in one of our many journaling sessions. No pressure—we are not professional therapists; we are just a bunch of friendly and welcoming individuals who will help you. Hit the link below to get started.

Begin Journaling Here


Cambridge Dictionary (n.d.). Anger. In Cambridge English Dictionary. Retrieved on June 05, 2023, from 

 Mayo Clinic Staff. (2022, April 14) Anger management : 10 tips to tame your temper. Mayo Clinic. Retrieved on June, 05, 2023 from 

Ohwovoriole,T. (2021, May 28). What is anger? Verywell Mind. 

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