Pause before reacting
Take slow, deep breaths
Leave the situation briefly
Count to ten
Relax your jaw, shoulders, and hands
Notice your triggers
Name the feeling silently
Use short, calm self-talk
Drink water
Move your body
Avoid arguing when angry
Delay big decisions
Write down what upset you
Set clear boundaries
Reduce stress and sleep enough
Limit alcohol and substances
Practice mindfulness daily
Talk to someone you trust
Apologize if needed
Seek professional help if anger feels uncontrollable