Center for Integrative Psychiatry

How to manage anger and frustration in healthy ways

Anger and frustration are common and normal emotions that everyone experiences from time to time. However, if they are not managed well, they can lead to problems in your relationships, health, work, and well-being. In this blog post, we will explore some of the causes of anger and frustration, and some of the ways to control them in a positive and productive manner.

What are the causes of anger and frustration?

Anger is a natural response to a perceived threat, injustice, or violation of your rights or values. It can help you defend yourself, assert your needs, or motivate you to take action. However, anger can also be triggered by unrealistic expectations, stress, or unresolved issues from the past.

Frustration is a feeling of dissatisfaction or annoyance when something prevents you from achieving a goal or fulfilling a need. It can be caused by external factors, such as delays, obstacles, or interruptions, or internal factors, such as lack of skills, resources, or confidence.

Both anger and frustration are influenced by your personality, temperament, coping skills, and life experiences. Some people may be more prone to these emotions than others, depending on their genetic makeup, upbringing, culture, or current situation.

How to control anger and frustration

While you cannot always avoid the situations that trigger your anger and frustration, you can learn to manage them in healthy ways. Here are some strategies that can help you calm down and cope with these emotions:

  • Think before you speak. When you are angry or frustrated, you may say or do things that you will regret later. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same .
  • Express your concerns calmly. Once you are calm, communicate your feelings and needs in an assertive but respectful way. Use “I” statements to describe the problem without blaming or criticizing others. For example, say “I feel angry when you interrupt me” instead of “You are so rude” .
  • Get some exercise. Physical activity can help reduce stress and release tension that can fuel your anger and frustration. If you feel your emotions escalating, go for a brisk walk or run, or do some other enjoyable physical activity .
  • Take a timeout. Sometimes, the best way to deal with anger and frustration is to take a break from the situation that is causing them. Give yourself some time and space to cool off and regain your perspective. You can also use this time to practice some relaxation techniques, such as deep breathing, meditation, or listening to soothing music .
  • Identify possible solutions. Rather than dwelling on what made you angry or frustrated, focus on finding ways to resolve the issue at hand. Be realistic about what you can and cannot change, and try to compromise or negotiate with others when possible. Remind yourself that anger and frustration won’t fix anything and might only make it worse .
  • Don’t hold a grudge. Forgiving someone who angered or frustrated you can help you move on from the situation and prevent negative feelings from building up inside you. Forgiveness does not mean that you condone or forget what happened, but that you choose to let go of resentment and bitterness for your own sake .
  • Use humor to release tension. Laughing can help you cope with stress and diffuse tension. Try to find the humor in the situation or make fun of yourself without being sarcastic or hurtful. However, avoid using humor as a way to avoid or deny your feelings .
  • Learn from your experience. Anger and frustration can be opportunities for growth and learning if you reflect on what triggered them and how you handled them. Ask yourself what you can do differently next time to prevent or reduce these emotions, or to express them more constructively .
  • Seek professional help if needed. If your anger and frustration are interfering with your daily functioning, relationships, health, or happiness, you may benefit from seeking professional help. A therapist can help you identify the underlying causes of your emotions, teach you coping skills, and provide support .


Anger and frustration are normal emotions that can be managed in healthy ways. By applying some of the strategies mentioned above, you can learn to control your emotions rather than letting them control you. You can also enhanced well-being and your relationships with others.

Medical disclaimer

This blog post is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or other qualified health provider with any questions you may have regarding a medical condition.

Contact us

If you are looking for professional help to manage your anger and frustration, you can contact the Center for Integrative Psychiatry. We offer evidence-based and holistic treatments for a variety of mental health issues. To schedule an appointment, please visit our website or call us at 1-877-283-5336.

Leave a Comment

Your email address will not be published. Required fields are marked *

Call Us:
+1 877-283-5336
Get an Evaluation Appointment Today

Office Locations

Located in Coppell


Working Hours

By Appointment Only

Phone number


Social Media

Book An Appointment