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How to Manage Your Anger?
Understanding Anger Management & Emotion Regulations

how to manage your anger

Anger is a natural response to a perceived threat or injustice, and it can range from mild irritation to intense fury. However, when anger is not managed effectively, it can lead to outbursts, damaged relationships, and even physical violence. In this article, we’ll explore why anger can’t be suppressed, the healthy ways to deal with anger, effective anger management strategies and how hypnotherapy can help you to deal with anger in a healthy way and be calmer.

Why Anger Has to be Released, Not Suppressed?

When we experience anger, it triggers a subconscious reaction in our brains that prepares us to deal with a perceived threat or challenge. Suppressing anger can lead to negative consequences because it keeps the emotion bottled up inside us. This can cause stress, tension, and other negative emotions to build up, which can eventually result in explosive outbursts or other harmful behaviors.

From a subconscious perspective, when we suppress anger, our brain still recognizes it as a threat, even if we are not consciously aware of it.

By releasing anger in a healthy and constructive way, we allow our brains to process the emotion and move on from it. This can help us avoid the negative consequences of suppressed anger and allow us to deal with future challenges in a more calm and collected manner.

Can You Control Anger?

Anger can be a difficult emotion to control, but gaining a deeper understanding of our unmet needs and underlying causes can help us effectively manage it. Here, we’ll explore how to approach anger management through understanding and self-awareness.

Understand Your Unmet Needs From Anger

Recognizing the warning signs of anger is an important first step in anger management. These signs can include physical symptoms such as a racing heart, clenched fists, or sweating, as well as behavioral symptoms such as raised voice, aggressive behavior, or withdrawal.

Recognizing these signs can help individuals take a moment to pause and reflect what do you need most at that moment.

Understand the Underlying Causes of Our Anger

It’s important to understand the underlying causes of our anger in order to manage it effectively. Recognizing and addressing triggers can help individuals develop healthier coping mechanisms and improve their emotional regulation. 

Frustration and disappointment are two common causes of anger. Frustration occurs when we are prevented from achieving our goals or desires, while disappointment arises when our expectations are not met. Other factors that can lead to anger include stress, fear, jealousy, and feelings of injustice or unfairness. Childhood experiences, such as abuse or neglect, can also contribute to anger issues later in life.

Hypnotherapy for Anger Management

Hypnotherapy is another effective tool for managing anger. This process involves guiding individuals into a relaxed and focused state, where they are more open to suggestions and positive affirmations. During hypnotherapy, individuals can learn to visualize themselves responding to anger triggers in a calm and controlled manner.

Hypnosis Work Process for Anger Management

At MIHH, we help you to understand and address the root causes of your anger issues, you can learn to manage your anger warning signs and keep your emotions under control in difficult situations. We use a process that involves four key steps for anger problems: 

Step 1: Release Anger & Other Negative Emotions

Begin the process by releasing suppressed and repressed emotions, including feelings of anger. This allows you to gain a deeper understanding of your emotions and control your anger more effectively.

Step 2: Challenge Negative Thought Patterns

Challenge negative thought patterns and perspectives on situations that may be making you angry. Hypnosis helps you shift your mindset and find more positive ways of thinking.

Step 3: Gain Understanding of the Protector

Use Parts Therapy to explore the emotions behind your anger and gain a better understanding of the role of the protector. This helps you develop healthy coping mechanisms for dealing with anger triggers.

Step 4: Mental Rehearsal to Stay Calm

Utilize mental rehearsal to practice responding to anger triggers in a calm and controlled manner. This helps you keep your anger under control and express it in healthy ways, while also improving your overall emotional regulation.

Case Study: How K Manage Her Anger Successfully Through Hypnotherapy?

One of the techniques of hypnotherapy is Parts Therapy, which involves accessing different parts of the subconscious mind to understand and address underlying emotions.

K, a lady who struggled with anger management, found success in using Parts Therapy during her hypnotherapy sessions. Our Hypnotherapist guided her to explore two distinct parts of her psyche: Anger and Diplomacy.

The Anger part of K’s subconscious acted as a protector, helping her speak up and avoid being hurt or humiliated. However, K found that Anger was too sensitive and often caused her to overreact. On the other hand, the Diplomacy part of her psyche focused on building connections and avoiding conflict. But K’s tendency to prioritize others’ feelings over her own made it difficult for Diplomacy to be effective.

Through hypnotherapy, K learned to acknowledge and validate her uncomfortable emotions. She realized that rejecting her feelings in an attempt to be “nice” only fueled her anger and made her react in destructive ways. By accessing the Anger part of her subconscious, K was able to find assertive and insistent ways to communicate her needs without overreacting. Meanwhile, the Diplomacy part of her psyche helped her to approach challenges with a more level-headed and empathetic mindset.

By acknowledging and understanding the different parts of her subconscious mind, K was able to gain more clarity in difficult situations and communicate more effectively with others. Hypnotherapy provided her with the tools she needed to manage her anger and build stronger, healthier relationships.

Anger Management Strategies

There are healthy ways to manager anger. These strategies include:

  1. Take a moment to pause: When you feel angry, take a moment to pause before responding. This can help prevent an outburst and allow you to collect your thoughts.

  2. Identify triggers: Recognize the situations, people, or events that trigger your anger. Once you identify these triggers, you can develop a plan for managing your response.

  3. Use Relaxation Techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization can help you calm your mind and body.

  4. Learn how to control your breathing: Breathing exercises can help individuals calm their minds and bodies. Practice deep breathing exercises when you feel angry or stressed.

  5. Express yourself: It’s important to express your feelings in a healthy and constructive way. 

  6. Seek professional help: If you are struggling to manage your anger, seek professional help. A mental health professional can provide you with effective tools and support, as well as teach you effective anger management techniques. 


Anger is a natural emotion that can become destructive when not managed properly. It is important to understand that anger management is a process that requires time and patience.

Hypnosis is an effective tool for managing anger and can help individuals learn to respond to anger triggers in a calm and controlled manner. With practice and patience, individuals can develop new patterns of behavior and enjoy a more peaceful life. Remember, managing anger is not about suppressing or denying your emotions but about expressing them in a healthy and constructive way. 

If you like to make a change for yourself and your relationship, book a FREE Strategy Call with us now.

Frequently Asked Questions

People may get irritated or angry easily due to pent-up emotions that have accumulated over time. When we suppress our feelings, they can build up and become overwhelming, causing a range of negative emotions. This can lead to a dysregulated nervous system, which can make us more prone to outbursts and difficulty controlling our reactions.

Other factors that can contribute to easily triggered anger include stress, poor sleep, and unhealthy coping mechanisms. It’s important to recognize the signs of escalating anger and take steps to manage it effectively, such as practicing relaxation techniques, seeking support from friends or a therapist, and developing healthy coping strategies. By addressing the underlying causes of anger and working to regulate our emotions, we can reduce the frequency and intensity of anger episodes.

When anger is experienced too frequently and intensely, it can become a subconscious reaction, leading to a cycle of increasing irritability and outbursts. Over time, this pattern can escalate, with the brain becoming wired to respond with anger to even minor triggers. This can lead to strained relationships, difficulty at work or school, and a range of physical and mental health problems.

Anger can also trigger the body’s stress response, leading to increased heart rate, blood pressure, and the release of stress hormones. This can contribute to chronic health problems such as heart disease, digestive issues, and weakened immune function.

Effective anger management techniques, such as therapy, mindfulness practices, and healthy coping mechanisms, can help break this cycle and reduce the negative impact of excessive anger. By learning to recognize and regulate our emotional responses, we can improve our relationships, overall well-being, and quality of life.

While there are many potential causes of anger, four primary root causes can be: hurt, fear, frustration, and injustice. Feelings of hurt or betrayal can lead to anger, as can fear of a particular situation or outcome. Frustration and a sense of powerlessness can also contribute to anger, as can perceptions of injustice or unfair treatment.

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You’ll be getting a fully customized breakdown of how to transform your life in many areas which has been effectively used to change the lives of hundreds of people like you. 


Our Clinical Hypnotherapists will guide you into a state of trance similar to daydreaming. By working with your subconscious mind, we will find out the underlying causes of your emotional suffering, and establish desired outcomes for you. To achieve this, we will use various techniques like Inner Child Therapy, Regression, Parts Therapy, Gestalt Therapy, Rewind Technique, and more.