How to manage your anger?

How many times have we said something out of anger and then regretted it later on? The key is to manage such situations before emotions take over. The Qur’an and Sunnah provide guidance to transform anger into patience, self-control, and even an opportunity for spiritual growth.
1. Turn to Allah and Practice Patience
When anger begins to rise, seeking Allah’s help is critical. This may be through Dua or by remembering Allah’s sovereignty over all things. Cultivating patience means restraining negative impulses and waiting calmly rather than acting rashly. Reciting the Quran also helps to calm you down and prevents you from acting impulsively.
2. Engage in Dhikr and Gratitude
Remembrance of Allah through Adhkar like “SubhanAllah” or “Astaghfirullah” can bring immediate calm when anger strikes. Dhikr helps redirect attention from the emotion to spiritual awareness. Alongside that, focusing on gratitude can shift the mindset away from frustration toward appreciation. This dual practice softens the heart and reduces harsh emotional reactions.
3. Use Breathing Techniques and Physical Activity
Islamic-inspired breathing exercises can calm the nervous system; for instance, combining deep breaths with tasbih or other forms of glorifying Allah. This kind of rhythmic breathing helps to lower heart rate and blood pressure. In addition, physical exercise like walking or running helps dissipate built-up tension and stress, reducing the risk of explosive or uncontrolled responses.
4. Communicate with Kindness and Seek Support
When conflicts or stressful situations arise, speaking gently, choosing words carefully, and avoiding harsh tones helps preserve relationships. Wisdom and empathy in conversations help resolve misunderstandings rather than inflame them. Also, relying on one’s support network such as family, friends, or community members can provide perspective, encouragement, and accountability. Sharing these struggles with your support network can itself lighten the emotional burden.
5. Reflect on Triggers and Seek Help
Self-reflection is essential: identifying what kinds of situations, thoughts, or behaviors tend to provoke anger helps you anticipate and prepare for them. Keeping track of patterns gives you foresight to avoid or manage triggers. And Islam does not discourage seeking professional help — if anger becomes overwhelming or recurring, counseling with someone who understands Islamic values can be very beneficial.
This article was originally published on AthanAcademy.com.