Controlling Anger at Work and at Home

Posted on November 24, 2011


When angry, forgive–one of the attributes of Muslims seeking to better themselves

Nouman Ali Khan explains how reducing anger is tied to surrendering love for this world, refraining from major sins, and guarding against shamelessness.

Five Tips from the Mayo Clinic on Anger Management

No. 1: Take a timeout

Counting to 10 isn’t just for kids. Before reacting to a tense situation, take a few moments to breathe deeply and count to 10. Slowing down can help defuse your temper. If necessary, take a break from the person or situation until your frustration subsides a bit.

No. 2: Once you’re calm, express your anger

As soon as you’re thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

No. 3: Get some exercise

Physical activity can provide an outlet for your emotions, especially if you’re about to erupt. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other favorite physical activities. Physical activity stimulates various brain chemicals that can leave you feeling happier and more relaxed than you were before you worked out.

No. 4: Think before you speak

In the heat of the moment, it’s easy to say something you’ll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.

No. 5: Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your co-worker’s mess drive you crazy?  Offer to hire someone to clean–at his/her expense. Is your spouse late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week. Remind yourself that anger won’t fix anything, and might only make it worse.

For more tips from the Mayo Clinic on Anger Management, please click here.