Anger Management from a Georgetown University Psychologist

Discover the stop technique for diffusing anger, picture a stop sign in your head as you breathe, observe your feelings and the situation, gain distance, and avoid quick reactions.

Practice box breathing to calm the nervous system during anger by inhaling four seconds, holding, and exhaling four seconds; Navy SEALs and first responders use it with numbers 1–4.

Use humor to diffuse anger and reduce arousal, by not taking yourself too seriously and finding humor in situations, using the half-smile concept from DBT by Marsha Linehan.

Master cognitive restructuring, a CBT-based strategy that challenges assumptions and urges generous interpretations of others. Practice over time to reduce anger and shape long-term thinking.

Explore sensory mindfulness as a practical approach to anger management, practice sensory experiments, and learn how long-term meditation reshapes brain patterns to reduce anger reactivity.

Practice sight-based sensory mindfulness to stay in the present moment and cultivate calm for anger management. Observe what you see without judgment, repeat daily to improve mood and reduce stress.

Practice sensory mindfulness with sound by listening to music or your surroundings without judging them. Train your brain to stay present, reduce reactivity, and respond productively to stress and anger.

Practice touch mindfulness by handling a small object and staying in the moment, training your brain to stay nonjudgmental, cultivate an observing ego, reduce overreacting, and act productively under stress.

Practice sensory mindfulness through taste by slowly chewing a raisin or M&M many times, savoring each bite and staying non-judgmentally in the present moment.

Engage in sensory mindfulness by observing sights, sounds, and tactile feelings in a park to stay present and non-judgmental, training your brain to regulate emotions and reduce anger.

Practice healthy self-assertion to set boundaries firmly but calmly and reduce anger buildup. Being assertive supports self-esteem, prevents passive aggression, and diffuses anger in relationships.

Question the myth that getting the anger out through primal scream therapy or rage rooms reduces anger; instead, channel anger into productive, non-aggressive outlets like running to prevent future aggression.

Understand how a history of trauma can lead to PTSD, irritability, and aggression. Recognize when professional help is essential to reduce these symptoms.

Identify how substance use and withdrawal trigger irritability and anger, and learn strategies to limit drugs or alcohol with professional help, AA/NA, and honest self-assessment.

Develop empathy by identifying with others' struggles, and practice self-compassion when you slip, as day-to-day mindfulness and other strategies support your anger management and strengthen patience, forgiveness, and self-esteem.

Celebrate completing anger management training and commit to practicing the skills daily to transform your relationships and self, recognizing this course marks the beginning of a lasting journey.