8 Ways to Overcome Anger as a Man

Effective Ways to Overcome Anger
Additional Ways to Control Rage
8 Ways to Overcome Anger

We live in a stressful world. People wake up before sunrise, eat the same breakfast they always eat, commute to the workplace, and endure 8 hours of monotonous tasks to earn the right to freedom. They don’t know about the 8 ways to overcome anger and suffer consequences because of it.

Outside of constant work and deadlines, people always have to worry about friendship, relationships, bills, taxes, and unexpected events that all gather as never-ending stress.

It’s okay, often beneficial to feel stressed, as it allows us to be focused, push ourselves past the limits, and solve problems effectively.

However, when the stress is chronic and never ends, it transforms into strong negative emotions, like depression, apathy, anxiety, and, you’ve guessed it right – anger.

As a man, you can either use anger energy productively or let it consume you, and force you to do things you’ll regret later. How do you overcome anger, reduce it, or at least make it work for you instead of against you?

In this article, I’ll give you 8 ways and strategies to overcome anger as a man. Let’s begin.

Effective Ways to Overcome Anger

Most people don’t know how to deal with their emotions. They listen too much to their emotional side and allow it to control their actions and decisions.

The truth is that emotions often mislead people into committing illogical, sometimes stupid acts that ruin their lives forever.

The first way to overcome anger is to be in the Present moment more.

1: Meditate and Focus on the Present Moment

How does anger usually accumulate? It often arises when a person focuses his attention entirely on difficulties and injustices of life, often those that cannot be directly solved.

If that’s the case, the obvious solution is to pay attention to these thoughts less. And the best way to do that is by practicing mindfulness.

It is the skill of being aware of what’s going on in the Present moment, and paying full attention to it. The more mindful you are, the more you truly live, and the less you pay attention to negative thoughts that bother you.

There are various ways to always be in the Present moment, but the most effective way is regular meditation.

Sit down in a comfortable position, close your eyes, and breathe deeply. Focus on the sensations of breathing, and concentrate back on it whenever thoughts arise.

This habit is simple, yet it has hundreds of life-changing benefits. Meditate daily for 10-20 minutes in the morning, and you’ll find yourself being angry much less often.

2: Lift Weights and Fight

Another great way to overcome anger is to exercise on a regular basis. Whenever we are angry, we have a strong urge to harm and destroy objects that caused the anger.

Instead of letting it out on coworkers or friends, you can accumulate anger and let it all out in the gym, where you’ll make quicker progress by working harder.

Lift weights and/or practice martial arts 3-4 times a week, 1 hour per session. Learn how to do weightlifting effectively and achieve more progress in increasing muscle mass.

Aside from that, you can teach yourself how to fight so that you can protect yourself in dangerous scenarios. You don’t need to fight like Batman or Bruce Lee. Simply learn basic stances, moves, and techniques, and practice them regularly.

By letting your anger out on punching bags and new PRs instead of other people, you’ll increase your masculine energy, improve your mood, and deal with stress quickly.

Related article: How to Properly Rest After a Workout

3: Journal Your Thoughts to Overcome Anger

When you hold everything in your head, everything irritates and annoys you. Your anger accumulates slowly as you shift attention from that annoying coworker who never stops talking to tons of tasks that you hate doing.

It can all get overwhelming and result in mental burnout. Aside from exercise and meditation, another one of the 8 ways to overcome anger is journaling.

Journaling and Its Benefits

The next time you feel angry, grab a notebook, a pen, and write down everything you feel at the moment. Do not hold yourself back: write swear words, ignore grammar, and let your thoughts flow freely.

The main goal of journaling is to help you let emotions out and understand yourself better. And no, it’s not a feminine thing to do. A lot of successful and well-respected men did journaling, too. Among them are Napoleon, Leonardo da Vinci, Mark Twain, and Albert Einstein.

They used it for introspection, dealing with difficult emotions, planning, and making major life decisions. Journaling has tons of benefits, so why don’t you try it too?

All you need to do is write in a journal 10-15 minutes a day, preferably in the early evening. Write about anything you want, even your darkest thoughts and desires. Over time, you’ll learn to control these dark desires and use them to conquer challenges.

So far, we’ve discussed how you can contain your emotions, but not how to eliminate all the root causes. One of the most effective ways to overcome anger in the long term is by focusing on what’s in your control.

4: Focus on What You Can Control

The next way to overcome anger as a man is to focus on what you can control. Far too many of us concern ourselves with outside things, objects, and events that, in the grand scheme of things, don’t matter.

We are often irritated not by the things in our lives, but by our perceptions of them. It means that the main source of anger is often how you perceive the event or object, not the thing itself.

For example, suppose that there are 2 people who look at a cat simultaneously. One of them feels annoyed by the cat and its behavior, while the other has a neutral or even positive perception of it.

Objectively, both men are in the same situation, but it’s the perception that makes the true difference. Therefore, one of the best 8 ways to overcome anger is to look at things that irritate you from a different perspective.

Instead of hating the boss and how he acts towards you, ignore his actions, and say to yourself that he’s likely an unhappy person. Instead of thinking “Ugh, I fucking hate the rain”, say to yourself: “It’s raining outside, and it makes me calm.”

Try it today, practice more tomorrow, and soon enough, nothing will ever bother you again.

5: Limit Information Inflow to Overcome Anger

Constant stimulation is damaging to the brain. The more time you spend in loud, high-stimulation environments (parties, large offices, public events), the more strain you put on your nervous system.

If you don’t allow your mind to rest from constant external stimuli, it starts to get irritated and seeks ways to get rid of that irritation. Therefore, another possible cause of your anger is that you just bombard your brain with too much bullshit.

Not only do you spend time around people you don’t like, but you also come back home to consume news, TikTok videos, porn, video games, and other things that overstimulate your brain.

How to Do an Information Detox

Take a step back from constantly consuming info. Spend more time breathing deeply in nature, without occupying your mind with deadlines, news, relationships, and memes you saw yesterday.

Spend evenings meditating, creating personal projects, or reading good books in a quiet place. Do everything you can to minimize external stimulation and relax your nerves.

Yes, it feels boring at first. But boredom is much better than constantly feeling like you’re about to explode. Moreover, boredom can motivate you to work hard, pursue new hobbies, learn new stuff, and create new ideas. So, go do quiet and boring things. You’ll love it.

One of the best ways to overcome anger and solve problems effectively is through detached, rational thinking.

6: Practice Rational Thinking

Emotions are an inherent part of human nature, and without them, we wouldn’t be human. Despite this, though, emotions can mislead us into doing shit we’ll regret later. Therefore, we need to control our emotions and use our minds to solve problems.

Whenever you are angry, you wish to hurt other people out of a desire for revenge. Instead of solving the problem effectively, anger urges you to cut all contact and achieve justice.

Problem solving requires pure rationality, objectivity, and focus. Anger gives you none of that; only emotionless thinking does.

How to Analyze Problems Calmly

The next time you feel angry, try your best to calm down through breathing deeply and not acting upon your anger. Later in the day, let your rage out in your gym and journal, and, once you’re calm again, think about what happened.

What caused your anger? Is this cause objectively bad, or were you irritated by your perception of it? How can you solve this problem with maximum benefit for all sides involved?

Once you do this analysis with a calm mind, you’ll realize that the problem isn’t as bad as you thought it was, and your anger will disappear.

7: Take Cold Showers to Overcome Anger

Yet another good way to overcome anger as a man is to take cold showers. Yes, they’re uncomfortable, but that’s the best part.

Discomfort forces you to adapt to challenges and cultivate resilience, which can later help you to control emotions better and achieve your goals. The more uncomfortable you are, the more you control yourself, and hence, the better you manage your anger.

Take cold showers every morning for 2-3 months. Put yourself under freezing water, apply some shampoo and shower gel, and enjoy your body’s reaction to the cold.

Cold showers feel unpleasant in the moment, but once you finish them, you feel absolutely incredible: relaxed, yet energized and confident.

This mood will last for hours after the shower, and help you focus on work better, be more confident in social situations, and ignore things that usually irritate you.

8: Use Anger to Work With Focus

Finally, the last and best way to overcome anger as a man is to use your anger to work. A man’s anger is one of the most powerful energy sources there is.

For this reason, if nothing else works, and your anger is too strong, try your best to hold it back, and once you’re back home, use it to work with maximum focus and commitment.

How to Do Deep Work

Sit down in a quiet room, put your phone away in another room, and remove other distractions. Amplify your anger by remembering the insults and demoralizing speeches that other people gave you.

Once you’re ready, start working with maximum focus, and do your best to prove that these people are wrong. Concentrate all your attention on the screen, and do not look away for 1-2 hours straight.

After that time passes, you’ll find that you no longer feel angry. Not only did you remove this negative emotion, but you also converted its energy into progress towards your goals.

You should aim for 2-3 hours of daily deep work, even when you don’t feel intense anger. Deep work is the best way to develop attention span, alongside drinking water and meditating.

In a world where people can barely focus, this habit will give you an advantage over all other competitors. Consider doing it, for it will accelerate your progress greatly.

Additional Ways to Control Rage

Aside from the above 8 ways to overcome anger, there are other things you can do to solve your problem:

Listen to music while lifting weights. Turning on the right music can help you concentrate anger and use it to perform exceptionally well at the gym. Turn on heavy metal, DOOM soundtrack, phonk, or any other genre you like, and lift until failure.
Relax your body more often. Anger often manifests itself as tension inside your body. To calm yourself down and reduce chronic negativity, practice relaxation. Simply lie down on the bed, relax your muscles, and do nothing for 5-10 minutes. Over time, this habit will help you eliminate the issue completely and make you calmer.
Reframe the situation. Finally, the last extra tip I can give you is to look at the situation from a different perspective. Instead of focusing on the aspects that annoy you, look for funny stuff that can help you treat it less seriously and weaken anger.

8 Ways to Overcome Anger

In the stressful world of today, it’s hard for many people to control their emotions and deal with stress effectively. If not dealt with in time, stress transforms into chronic anger, and the more you endure it, the more likely you are to do something you will later regret.

Thankfully, there are 8 effective ways to overcome anger as a man:

Meditate and focus on the Now;
Lift weights and do martial arts;
Journal your thoughts;
Focus on what’s in your control;
Take a step back from overstimulation;
Think rationally about solving problems;
Take cold showers;
Use anger to work with focus.

These 8 ways to overcome anger are guaranteed to help you, but only if you use them. Ultimately, it’s up to you to apply the advice, and if you do, your anger issues will disappear for good.

Do the good habits, focus on the process, and keep improving yourself. I believe in you, brother.

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