Canyon Ranch Blog

On-the-Spot Ways to Deal with Anger

Managing your anger can sometimes seem like a distant priority. A significant other forgets a special day, a coworker undermines you, a neighbor makes noise late at night—and you’re lost in fury before you know it. Anger is a normal, human response. But the more it goes unchecked, the harder it can be to temper your reactions and prevent a tense situation from escalating in the future.

Though some feelings of anger are more complicated than others, anger is an energy that is meant to move you to resolve the problem. These anger management solutions may be useful to you when you’re seeing red over life’s more simple aggravations.

Move Your Body

Whether it’s going for a run, dancing, raking leaves or jumping rope, getting active may be the single best way to calm rage. In particular, activities like whacking a tennis ball or punching a bag allow you to physically release aggression in a constructive way. Breaking a sweat increases levels of the feel-good chemical serotonin in the brain, which can help squash negative feelings, so experiment and see which physical activities work for you.

Just Breathe

Focusing on your breath—instead of the traffic you’re stuck in—is not only a great attention diversion; it can help slow your heart rate, which can have a calming effect on your body. Aim for deep inhales that fill your lungs, followed by long, dramatic exhales. Be conscious of how it feels as air moves in and out of your body.

Get a Grip

Similarly, squeezing a stress ball—or any other squishable object—can help dissolve tension by giving you something other than your emotions to focus on for a few moments. Try compressing a ball ten times before you respond to the next situation that upsets you.

Belt—or Write—it Out

This technique is a great way to give a “voice” to pent up emotions: Turn on your favorite song and sing along at the top of your lungs (without straining your vocal chords, of course). As you do, imagine that each word sung carries a little bit of your anger away with it. Or, for a quieter release, try writing down your angry feelings in a journal. Both act as healthy forms of venting, allowing you to release pent up energy and emotion so you don’t carry it with you.

Make an Exit

When you feel like you’re in a pressure cooker and your immediate surroundings contribute to your irritation, a simple step such as changing your environment can act as a soothing salve on your anger. Moving yourself into another space or physical setting may create an opportunity to try some breath work or another anger-reducing tip, and it also gives you the chance to start problem-solving constructively, which is considered one of the most effective anger management strategies.

Detox Your Diet
Help lighten your toxic load by following these clean-eating guidelines
Read More
60-Second Meditations
Try these quick and easy acts of mindfulness when you need a moment of calm
Read More
The Health Benefits of Dancing
Why dancing is one of the best workouts you can do—for your body and soul
Read More
Can Genomics Help With Weight Loss?
 Weight loss might take more than dialing in your diet and adding in exercise. But, that ...
Read More
5 Key Practices to Remember When You Exercise
These details can be easy to overlook—but here’s why they’re important
Read More
At-Home Fitness Equipment: Our Top Picks
You don’t need a lot of equipment to get a great workout
Read More
Cardio Machines: Get Your Best Workout
Not-so-common knowledge about your favorite calorie-burning machines
Read More
5 Simple Seated Stretches
Get that ahhh feeling as you release tension and soothe your muscles and joints
Read More
6 “This-or-That” Fitness Questions Answered
Take the guesswork out of your workout and make it time well spent
Read More
5 Yoga Poses for a Stronger Spine
This practice can strengthen your spine and help you stand tall and pain-free
Read More
Use Your Own Bodyweight to Strength Train
10 exercises you can do anytime, anywhere—no equipment required
Read More
Your Workout Back-Up Plan
What to do when circumstances get in the way of your original intentions
Read More
Book Online or Contact Us
Book Now Contact Us

Questions & Reservations

Tucson, Arizona +1 800 742 9000
Lenox, Massachusetts +1 800 742 9000
SpaClub®, Las Vegas +1 877 220 2688
Groups: +1 877 862 0583
SpaClub®, At Sea Queen Mary 2: +1 866 860 4662
Oceania Cruises: +1 877 329 1924
Regent Seven Seas: +1 877 329 1924
Celebrity Cruises: +1 844 860 4662