Experts back these four ways to be less angry all the time

With rising cost-of-living, bitter political landscape, destruction of the environment and fears of the world-altering potential of AI, it’s hard not to be angry these days.

Nearly a quarter of people in 97 countries said they felt angry last year, according to a recent Gallup survey.

In some cases, anger may be good. The powerful emotion can be beneficial when used to motivate or set boundaries. But in others instances, anger can harm your mental and physical health, especially when you’re angry for a long time.

Experts have found ways that people can tame their tempers to benefit their health and relationships.

“We’ve really focused on depression and anxiety as key emotions,” Martin Teicher, an associate professor of psychiatry at Harvard Medical School, explained in a statement.

“But anger is a big problem. It’s a problem when we express it too much and when we express it too little.”

Take a breath

One easy way to stay calm is to simply breathe. Anger makes breathing difficult because it triggers our nervous system’s natural fight-or-flight response – a reaction that prepares the body to confront or flee a perceived threat.

Breathing from the diaphragm, a muscle in the torso, can help to quell feelings of anger because it signals to the nervous system that you need to calm down, according to University of Washington Medicine.

And how you breathe matters. Long, slow deep breaths up to 10 seconds work the best.

“Focus on breathing from your stomach, pushing your stomach out each time you inhale. Take longer breaths, counting to at least three for each inhalation and exhalation,” the experts say.

Go for a run

Fitness helps people channel anger in a constructive way. High-intensity workouts like running and kickboxing mimic our natural fight-or-flight instinct, allowing the body to release energy, Emily Anhalt a psychologist and emotional fitness consultant, told Women’s Health.

“Different types of movement can support working through anger in different ways,” she explained.

Low-impact exercises like yoga and tai chi can help process emotions like anger more gently, too. And all are good for your body, give you more energy and help to burn calories.

Mind matters

Shifting your mindset while feeling angry can make all the difference. Taking a pause to think before you speak will prevent saying something you might regret later, the Mayo Clinic notes.

Expressing feelings calmly will help you to be better understood.

“Remind yourself that getting angry is not going to fix anything, that it won’t make you feel better (and may actually make you feel worse),” the American Psychological Association instructs.

Crack a joke

Humor is a powerful tool that can help people face what’s making them angry and defuse rage. For one, comedy can balance perspective and help you see if your reaction is justified.

Should you be this mad over something you can’t control or something very small? Can you use humor to better face the problems making you angry?

“Laugh at yourself but avoid sarcasm. It often aims to hurt others to make a point about how you are feeling,” the clinic advises.