How to Control Anger: Tips and Foods that can help

Do you often feel anxious or frustrated? Did some pointless things trigger your anger? Do you feel like shouting when people are disagreeing with you? You don’t know how to control your anger at some point? We all make mistakes every now and then, but if your actions are extreme that lead to harming other people, there is a major issue with anger control. Keep reading to explore more anger control strategies and foods that help in boosting your mood.

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Psychology of Anger

Anger is a reaction which is characterised by showing hate towards others that you believe they have purposefully hurt or harmed you. Anger has its own benefits. For instance, it may provide you with a means of expressing bad emotions or encourage you to seek alternatives for troubles. Anger should be let go of, because people holding back their emotions are frequently found engaging in hurting themselves.

Also check, How to manage anger in kids?

What are the impacts of anger control issues?

However, uncontrolled anger might lead to physical and mental issues. Here are some of the following impacts when you have anger control issues:

  • Excessive release of stress hormones called adrenaline and cortisol in the body. 
  • The anger control issue may cause excessive sweating, hypertension, high breath rate and pulse rates. 
  • When this persist for a long period of time, it can cause serious illness which includes,
  • Migraine 
  • Digestive issues
  • Sleep deprivation
  • Anxiety
  • Depression
  • Cardiovascular disease
  • Breaks the relationship with family and friends
  • Isolation from society
  • Can cause borderline-personality disorder

Also check, Oppositional defiant disorder

Tips for managing anger control issues

Anger control is very important which can save us from physical and mental problems. Here are some tips to follow to manage anger control issues:


Even if it may come off as a bit harsh, it is safer to walk away rather than fighting with the triggers of your anger. This is the easiest way to solve anger control issues. De-stress yourself by walking outside which helps to relax your muscles and calm your mind.

Also check, Conduct disorder in kids

2.Take a deep breath

When you are angry, your breathing rate and heart rate is acceleratedwhich can cause high blood pressure. In these situations, slowly inhale deeply through your nose and exhale through your mouth. This can help you to reduce anxiety and  boosts your body’s ability to absorb oxygen and manage your blood flow.

3.Slogan for anger control

Create a slogan that promotes relaxation and concentration. Keep saying that slogan to yourself. Some examples include “Chill,” “Give it a break,” and “Soon, It will be OK.”

Also check, Benefits of behavioural therapies  

4.Don’t talk

You might be compelled to let your temper explode when you have anger control issues, which leads to hurt. Keep your mouth sealed to gather ideas. This can help you to gather ideas before talking.

5.Mature response

Angry outbursts don’t resolve anything, yet polite conversation can help you feel less stressed. Additionally, it might stop future issues.

6.See from their point of view

Consider the situation from the opponent’s viewpoint. By doing this, you might develop a different perspective and can reduce some of your anger.

7.Magic of music

Listen to songs to distract you from your emotions. Use earphones to enjoy your favourite music and let out some of your heat by humming or singing.

8.Engage in creative activities

You may completely engage yourself and release anger successfully by sketching, colouring, or painting. These activities can have a relaxing effect on the mind.

Also check, Sensory activities


Whenever things seem to be going bad, pause that moment to concentrate on the positives in your life. This can help you to manage your anger control issues.

10.Talk to a friend

Talking with a trustworthy, caring friend who might be able to offer a fresh viewpoint will assist you in comprehending this situation.


Meditation can help you to increase your mindfulness. Being mindful means being conscious of your thoughts and emotions as they emerge and pass. It enables kids to remain grounded in the current moment and control their emotions. Breathing exercise like square breathing is taught to children who are feeling furious or tense to reduce their stress and anxiety.

Also check, Benefits of Brahmi

Connection between food and anger

The relationship between food and mood is influenced by factors like the time of day, the food’s nutrient content, and your diet habits. However, research suggests that there is a direct connection between what you eat and how you feel and behave. According to some experts, nutrient deficiency is a primary contributor to abnormal behaviour. The body cannot synthesise the necessary chemicals and hormones for clear thinking and a positive mood without the necessary nutrition, which can result in unreasonable and even harmful behaviours. Additionally, overconsumption of processed junk food has been linked to anger, impatience, and even aggressive tendencies.

Also check, Tips to overcome unhealthy eating habits

Foods that help in anger control


In our body, Magnesium is responsible for nerve transmission and nerve-muscle coordination. In other words, it protects against the excessive excitement (which can be traumatic). There is enough research going on how Magnesium can help in fixing or preventing neurological disorders. Banana, avocado, pumpkin seeds and spinach are some food sources of magnesium.

Also check,What are some disorders in which magnesium can help?


Having whole grains and less processed food and flours reduces risk of blood sugar spikes, also they feel full for longer, this will prevent them from unnecessary snacking. It also enhances mood and encourages better sleep. Fruits, vegetables, whole grains, beans and lentils are carbs rich foods.

Also check, Importance of good carbs for kids

3. Vitamin D

Anxiety and mood disturbances are linked to low vitamin D levels.Eggs are one of the highest natural sources of vitamin D. Just one whole large egg provides 50% of vitamin D required for the day. Those who can may opt for fish (salmon, sardines) also as a source of vitamin D. It helps to regulate the mood and control anger.

Also check, How Vitamin-D affects fertility?


Bananas contain dopamine that helps in enhancing mood. They also contain vitamin B, A, C & B6 which helps the nervous system and also aids sleep. Bananas are also a good source of magnesium which enhances mood and tryptophan which is used in cure of anxiety and depression.

Also check, Benefits of banana


A study showed that eating cocoa for five days improved blood flow to the brain. A small part of dark chocolate helps the brain to discharge endorphins and boost serotonin levels. It helps in lowering stress hormones and decreasing anxiety levels.

Also check, Check this recipe for Hazelnut Dark Choco Balls


Walnuts look like the shape of the human brain and can help brain health. It contains omega 3s, vitamin E, melatonin and antioxidants which are helpful for the human brain. It decreases the enhanced vulnerability to oxidative stress. And it offers the mixed mood-boosting elements of omega-3 fatty acids, tryptophan, and vitamin B6. Walnuts not only boost happiness but also help with anger control.

Also check, What are other benefits of walnuts?


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One thought on “How to Control Anger: Tips and Foods that can help

  1. Good morning, I would appreciate a reference for your comment about anger causing BPD. I’ve read most of the popular books on BPD and never have I seen that claim. ” Can cause borderline-personality disorder”. I would appreciate a reference for that statement. Everything else in the list seems reasonable.

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