7 Anger management activities for adults

The current blogpost will be based on the question “what are anger management activities for adults?”.We will enlist the various activities that are used for anger management among adults. We will also discuss each activity in detail and learn their individual effectiveness in managing anger.

What are anger management activities for adults?

Anger management activities for adults are various activities that are based on various techniques and exercises that are used to manage the anger among  the adult population. By performing these activities, adults feel a decrease in their anger levels and also behave less aggressively towards others. Through the anger management activities the adults are able to manage their behaviors that are triggered in reaction to aggression and frustration. 

Following are some of the activities for anger management among adults :

  • Identify triggers
  • Evaluate your anger
  • Recognize warning signs
  • Step away
  • Talk to a friend
  • Get moving
  • Manage your thoughts
  • Change the channel
  • Focus on relaxation
  • Explore your feel

Identify triggers

The first and foremost important activity for anger management among adults is to identify your triggers. This activity is a strategy to be mindful of your aggressive behavior and what activates the aggressive behavior. Instead of being mindlessly aggressive, being mindful of your anger helps you to manage it in advance instead of regretting it later as an adult.

Evaluate your anger

Before an adult starts behaving aggressively, it is always recommended that they evaluate whether the anger is their friend or enemy. They clearly need to analyze if the anger is because they are witnessing their own rights being sabotaged or someone else’s rights being violated. In such a scenario the spark that anger ignites in an adult helps them in changing the scenario for changing the outcome. 

On the other hand, if anger is causing an adult to harm himself or anyone else in his surroundings, relative or property, in such a scenario anger is an adult’s enemy. The adults often feel out of control while being angry. Under such circumstances, anger needs to be calmed down effectively with a midnful evaluation of the consequences.

Recognize warning signs

Anger often hits adults in an instant. Adults have been seen to go from calm to furious in a short while. Often there are incidents and behaviors that may appear seemingly irrelevant but they have a strong connection with the anger in adults and serve as waring signs for anger in adults. Recgnizing the anger related warnings may help the adults to manage their anger effectively.

Step away

Steping away from the triggering event may often help in anger management. Often while we are trying to prove our point in conversations or win over na argument, we tend to get more agressive and become more angry. When a conversation tends to get heated, it is always suggested to take a break and leave the scenario. Going for a walk or taking a time out can always help adults to step away from getting invovled in to aggressive scenario and thus facilitates anger managememnt in adults. 

Talk to a friend

Talking to a friend or seeking social support is an anger management activity for adults. Adults can overcome their anger issues and their passive aggression by talking to a friend about it. Being listened to, attended well and sharing your feelings with another person often provides us with an opportunity to vent out the unpleasant and negative emotions. Talking to a friend also serves as a social support in times of negative experiences.

Get moving

Being physically active and involved is a way to exercise for managing anger among adults. Anger in adults can be channelized by being physically active, being engaged and being distracted from one’s own unpleasant thoughts and feelings. 

Manage your thoughts

Often anger in adults is a result of unpleasant thoughts and feelings. Managing the anger in adults is related to managing unpleasant thoughts and emotions. Since anger is a behavioral outcome of distorted cognitive patterns and negative feelings, by challenging the negative thoughts and channelizing the negative feelings, anger can be productively managed among adults.

Change the channel

Changing the channel and distracting your negative thoughts often help to distract the anger activating event. The best way to manage anger among adults is to change the channel in your brain and focus on something entirely different. Using your five senses, and being busy in various activities can help to diffuse the anger related thoughts and cut down its effect on daily routine behaviors of adults.

Explore your feel

Exploring your feelings often helps to understand your feelings that are lurking beneath your anger. Often anger is an iceberg’s tip underneath which many different feelings can be identified. Anger among adults is a common response that results due to various negative feelings. Anger is usually a result of irritability, feeling of neglect, being misunderstood, being disliked, being bullied, being overpowered, being dejected, being on the edge, feeling hopeless, feeling alone, feeling fearful, feeling anxious and other such negative scenarios.

Exploring the underneath feelings helps in managing the anger in adults as adults learn that only expressing anger is not enough if they want to get their negative feelings addressed. It is necessary to identify the primary feeling beneath the anger and try to address them individually.


The current blogpost was based on the question ““what are anger management activities for adults?”. We enlisted various activities for anger management in detail. We also discussed each activity for anger management in detail with regards its effectiveness.

Frequently asked questions : anger management activities for adults


What is the best exercise for anger?

Following are some of the exercises for anger :

  • Deep Breathing
  • Progressive Relaxation
  • Boxing
  • Brisk Walking
  • Weight Lifting
  • Join a Team Sport
  • Aerobic Activity: Skipping Rope
  • Yoga

What are 7 ways to manage anger?

Following are the 7 ways to manage anger :

  • Breathe
  • Count
  • Keep a journal or log about your anger
  • Visualize peace
  • Embrace confrontation
  • Exercise
  • Take some time

How do you control anger outbursts in adults?

Following are some of the ways to control anger outbursts in adults :

  • Think before you speak
  • Once you’re calm, express your anger
  • Get some exercise
  • Take a timeout
  • Identify possible solutions
  • Stick with ‘I’ statements
  • Don’t hold a grudge
  • Use humor to release tension

What are the 5 steps to managing anger?

Following are the 5 Steps of Anger Management:

  • Admit that you are angry, to yourself and/or to someone else.
  • Believe you can control your anger. 
  • Calm down
  • Decide how to solve the problem. 
  • Express yourself assertively. Ask for what you need





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