We all experience anger and stress from time to time- and how we respond to it is within our control.

Here are ten simple techniques to reduce anger and stress that have been found to be effective for millions around the globe.

1. Take A Breath

The best way to relax your body is to pause and take a deep breath- or three. Take this time to think about how you want to react and how you should react to the situation. Which provides a better outcome?

2. Get Outside

Spending twenty to thirty minutes outside in a nature setting was associated with the biggest drop in cortisol levels and blood pressure. Our body is telling us: nothing beats nature.

3. Exercise Regularly

Exercise increases production of endorphins. These are neurotransmitters associated with positive emotions that produce a euphoric feeling, often referred to as “runner’s high”.

4. Journaling

Journaling helps us express ourselves, and process our thoughts and feelings. It can also help identify and track symptoms that may be triggered by something specific.

5. Practice Mindfulness

Mindfulness is a form of meditation scientifically proven to reduce anxiety, stress, and depression. It induces the relaxation response and engages the parasympathetic nervous system response. This practice lowers heart and respiratory rate, blood pressure, and muscle tension to restore your body to base levels.

6. Laugh

It is impossible to be angry and laugh at the same time. Get lunch with someone who makes you laugh, or watch a show you enjoy.

7. Do A Good Deed

Doing a good deed should not be a rare occasion. One good deed a day can keep anger away.

8. Explore A Creative Outlet

When your brain wants to focus on something that is making you angry or stressed, distract it with something more interesting. Play a video game that demands your full attention. Read a book, or do a puzzle.

9. Listen To Music

Music has a unique way of tapping in to our positive emotions. Maybe it’s a song from our youth that brings back fond memories, or a current song that inspires or energizes us. Use it.

10. Talk To Someone

Try talking to a friend or family member you can trust. Sometimes, being heard is all it takes to restore peace and calm in one’s heart.

If you’ve tried everything on this list and still find it difficult to control your anger or stress, it may be time to seek professional help. Contact us today to schedule an appointment with a licensed therapist who can put you back in control.