In today’s world, society is exploding with anger at the high level of political unrest and economic struggles. You can see it in public performances, personal interactions, and on social media. Unfortunately, each burn often ignites more anger.

It seriously affects individuals and society as a whole. Reports of an increase in mental health problems are evidence of this, and looking around you supports things you may have already noticed. While you personally cannot change this rising tide of anger and anxiety, you can make a difference in your life and the lives of those around you by learning to control your anger.

When you feel justified in your feelings. You may think that it is a good idea to cleanse yourself of anger. However, it also increases your internal heat and increases anger. Research shows that irritating behaviors, such as blowing your car horn or celebrating obscenity (or typing insanely on social media), can provoke people. While it may seem good to put energy into doing these things, any relief from this is generally undermining by causing more anger.

The serious problem with extreme anger is that it hinders clear thinking. Someone who overcomes anger can hurt a loved one or destroy their property. These inclinations are evident in the centuries-old admonition: “Do not cut your nose to defile your face.”  For this reason, it is important to control your anger.

This does not mean that anger is a "bad" feeling that must be eliminated. On the contrary, it is an indication that there is a problem to be solved. It is a regular response to the heart, a way of dealing with weakness through force. Issues related to COVID-19 and current political unrest are recent heart triggers and subsequent anger.  Importantly, if anger is to be creative rather than destructive, use energy to correct mistakes or take active steps to solve a problem.

To control your anger and use it in a healthy way, consider doing the following:

Match your emotions: When you become aware of your anger - especially at low levels of intensity - you can consciously choose how to proceed. Otherwise, you may fall into its strong current.

Exercise: Exercise can help burn some of the intense energy of your anger.  You can jog, take a kickboxing class, or lift weights. Your anger will still be there, but you can reduce the intensity as much as you can think more clearly through your actions.

Relax your body: Find an activity that gives you rest. Some options include learning options, relaxation exercises, or calming visualizations. You can also relax by taking a hot shower or bath, walking around, listening to music, or getting a massage.

Focus on your anger: Once you are calm enough to think clearly, think about the things that make you angry. Challenge yourself to adopt a more objective view of the situation. Journal‌ or talking to a loyal friend can help you.

Find a therapist to heal you from anger. Take action by understanding your anger better, you can decide how to solve the problem. If someone is involved in a crime, you can deal with it by talking to them directly and aggressively. With this approach, they are more likely to listen to your concerns and work with you to resolve conflicts. If the problem is more about a big situation like injustice, you may decide to take action on the cause or get support and evaluation from others.

By managing your anger effectively, you will choose to be more proactive, to be more capable of navigating life, and to make a positive change in the world by helping to calm down the occasional anger in public affairs.