Having the right tools to know how to calm down from anger can be essential for maintaining mental health and fostering healthy relationships. Although it’s a natural human emotion, many types of anger can be destructive when you don’t know how to manage it effectively.
When you learn how to stay calm when angry with the following methods, you can express yourself effectively without letting your anger get the best of you.
Ever wondered, why am I so angry all the time? Getting mad is a natural emotion and it can happen for any number of reasons. After all, anger is an appropriate response to certain experiences. For example, you might be angry about injustice or betrayal, a fight you’ve had with a partner or friend, a misunderstanding, or when you’re disappointed. These are all normal reasons to have an angry reaction. Sometimes, though, we realize we’re mad about things that may not be that big of a deal in life’s grand scheme.
“Everyone experiences anger. It is a typical response to a negative stimulus. The main idea is not to avoid it but to have the tools to calm down and avoid hurting ourselves or others.”
– Talkspace therapist Cynthia Catchings, LCSW-S
Whether you get mad often or it’s a rare occurrence, knowing how to calm down when angry can be a valuable skill to have in your arsenal. Learn nine easy, effective ways to calm down when angry emotions are getting the best of you.
Try using the following tips and techniques if you want to know how to keep calm when angry.
Research shows that diaphragmatic breathing triggers a relaxation response in the body which can be beneficial if you’re angry. Taking long, slow, deep breaths can help calm you down and reset your brain to get you out of the fight or flight response.
There are several powerful breathing exercises that are easy to use regardless of where you are. Try one of these breathing techniques the next time you want to calm down when you’re angry.
Visualization is a powerful way to calm down and reset your thoughts so you can let go of your anger. You can combine visualization with deep breathing for an even more effective result.
Take a few deep breaths and close your eyes. Imagine yourself in a calm and peaceful place, completely relaxed and focused. Focus on the sights, smells, textures, and sounds of your imagined location. Go to a place that makes you happy and picture yourself there until you can feel that you’re calming down and your anger is dissipating.
Physical exercise is a great (and proven) way to manage anger and relieve tension. Frequent physical exertion can keep you feeling tranquil and resolve irritation while enhancing your overall psychological well-being.
Good exercises for anger management include:
The next time you’re feeling angry, take a break to slow your impulsive reactions and regain control over the intense emotions you might be feeling. The “walk-away” theory works, giving you time and space to cool off before you return to a volatile situation or conversation.
It’s the easiest of the methods, too. You simply, and literally, just walk away from whatever’s angering you. Use the time to regroup and implement other techniques you’ve learned here, like deep breathing techniques or visualization.
Challenging unhealthy thought patterns can help you shift your perspective and change your emotional reaction to an event, person, or circumstance. To do it, use the following tips:
Before responding with frustration, think about how to release anger in a healthy way that’s calm and effective. If you find this challenging, try using the strategies below.
Focusing on solutions can help you let go of your rage or at least become instrumental in your ability to reign it in. There are several techniques you can use to do this.
We’ve already discussed taking a timeout, but sometimes you need to do more than just take a breather. Building on the idea of setting boundaries, it’s important to know when it might be time to walk all-the-way away. Sometimes, relationships or situations are unhealthy for you. If you’re in a toxic relationship that’s causing you to be consistently angry, you might need to consider getting out.
Specific pressure points in the body are associated with tension. The next time you’re feeling angry, try putting pressure on one of the known points that might help. Try using gentle pressure on any of the following spots:
Implementing long-term and consistent strategies for anger management can help you change your mindset and increase your sense of calm so you don’t react in angry ways. Try regularly doing the following to keep a positive attitude so your anger doesn’t take over:
If you want to learn how to stay calm when angry, it can help to focus on your natural response to upsetting situations. It will take work, but you can reprogram your brain so that instead of reacting with aggression, criticism, or sarcasm, you learn to calmly express yourself in ways other than anger. Identifying triggers so you can avoid them or manage your reactions is key.
“Talking to a behavioral professional, practicing meditation or mindfulness, and learning to recognize your triggers can help you develop a healthier response to anger.”
– Talkspace therapist Cynthia Catchings, LCSW-S
If you have anger management issues and are struggling to get them under control on your own, it might be time to seek professional help. Therapy for anger management can be a great way to learn how to remain calm when angry, especially if your intense emotions are starting to affect relationships with others.
The good news is you don’t have to live in a perpetual state of anger. You can take proactive steps to overcome your anger response patterns and build healthy, mutually-rewarding relationships where joy and peace — not anger — are the foundations. Getting professional support from an online therapy provider like Talkspace can be a great first step.
Reach out to Talkspace today to learn how to stay calm when angry emotions take over. Talkspace makes the process easy, convenient, and affordable, with therapy from the comfort of your home.
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For low-income Collier County residents who are working but uninsured, access to the medications they need is not as easy as going to a regular chain pharmacy to pick them up. Thats where the Neighborhood Health Clinics expanded non-narcotic medication room comes in, giving patients managing chronic conditions including hypertension and diabetes timely access to medications at no cost. The 1,850-square-foot medication room, located at the clinic on Goodlette-Frank Road near Central Avenue, was built at a cost of $500,000 and is named for the late Stacy Forman, a Naples philanthropist who donated funding for the expansion.Keith Maples, CEO of Neighborhood Health Clinic, said the expanded medications facility enhances the clinics ability to serve patients faster and more efficiently. On a typical day, a patient can walk in and when they walk out, theyre walking out with thousands of dollars worth of medication that, if it were outside of the Clinic, they would not be able to fill those prescriptions because it would be outside of what they could afford, Maples said. He said the expanded space, equipped with updated technology and increased storage capacity, allows for a larger inventory of non-narcotic medications that enables the Clinic to fill prescriptions immediately to minimize delays in treatment. In 2024, the Clinic distributed $6.5 million in retail value of medications thanks to partnerships with Americares, Direct Relief, Dispensary of Hope and other pharmaceutical companies. The expansion allows us to work even more with our pharmaceutical partners to basically procure all of the medications necessary for our patients, Maples said. He said that many patients arriving at the Clinic for the first time have not previously received medical care for the condition needing treatment and may have vastly elevated blood pressure or blood sugar levels, for example. When they walk through the doors, theyre at such a heightened level that were trying to bring it back to a controlled number to where its manageable for them, Maples said. If their A1Cs are through the roof, their [blood] sugars are through the roof, were trying to get them back to an established number that helps them feel better. Well never cure them of all those illnesses, but well maintain that health for them, so they feel better and have a better quality of life.Clinic grows to meet patient demand The nonprofit Neighborhood Health Clinic was established in 1999 by Dr. Bill and Nancy Lascheid to provide medical care to low-income, working but uninsured Collier County adults. Their daughter, Leslie Lascheid, now serves as president of the organization. In 2024 the clinic saw more than 12,000 patient visits and delivered more than 30,000 patient procedures, Maples said, with all medications, primary care, specialty care, surgeries and outpatient procedures provided free of charge to patients.All funding is through philanthropy, as the Clinic does not receive any city, county, state or federal funding including Medicaid or Medicare. Over the years the clinic has expanded as the patient load has increased. The original 11,000-square-foot facility more than doubled in size with the completion of the Armstrong Medical Specialties Building in 2021, which expanded the campus to 23,000 square feet. The addition of the Van Domelen Education and Wellness Building, also in 2021, took the total to its current 32,000 square feet, and when the Bill and Candy Raveis Pathology Building is completed this summer, the total campus will be at 43,000 square feet, according to Marcie Berland, the Clinics director of development. Maples said the Clinic has expanded strategically over the years to meet the medical needs of patients many of whom work in hospitality, service or construction industries in Collier County and the growing volume of patient visits. When weve expanded, we didnt do it just to do it, he said. We based it on what were the patient needs and what do we need in-house on a daily basis to deliver the care, providing the opportunity for a patient to walk in the door, get all the care they need and not have to go to another location somewhere else, or come for another appointment. Because when our patients miss days of work, thats food on the table and the roof over their heads. Its not like if I call in sick: I get a sick day and still get paid. He said the campus expansions allow most procedures including lab work to be done in-house, creating opportunities for sustainable, uninterrupted patient care. When that patient walks through the doors, I never want them to wonder where theyre going to get their care or how theyre getting to their next appointment, Maples said. Many of our patients get rides here, or they walk or ride their bikes, because very few own cars that they can drive in. And while the Clinic does have a full-time paid staff of 14 and five part-time staff, no medical professionals are paid to deliver care, Maples said. More than 250 physicians, 50 dentists, 100 nurses and 300 non-medical personnel deliver care and provide patient education on a volunteer basis.
Beyond the Surface: Naples Cancer Advisors Spotlight Melanoma During Awareness MonthMay 1, 20256 Min ReadBy Jillian Hunt, CNP Executive Director of Clinical Operations at Naples Cancer AdvisorsMay is Melanoma Awareness Month, and in sun-drenched Collier and Lee Counties, its more than a calendar observance. Its a call to action. The sunny environment increases exposure to ultraviolet (UV) rays, which are a significant risk factor for skin cancer, including melanoma. Understanding the risks and adopting preventive measures can help residents enjoy the sun safely while minimizing their skin cancer risk.At NCA, we specialize in delivering second opinions and expert oncology guidance at no cost to patients. Our team, including nationally recognized oncologist Dr. Philip Leming, believes that no one should face a cancer diagnosis alone. This month, we want to shine a light on reshaping melanoma prevention, detection, and awarenessso you can stay protected and proactive.Prevention: A Daily Practice, Not Just a Summer ChecklistMost people know the basics: use sunscreen, avoid tanning beds, cover up when outside. But melanoma doesnt just show up where the sun shines. It can develop under your fingernails, between your toes, even on your scalp or eyes. We educate patients to look everywhere, not just the obvious spots.One powerful (and often overlooked) fact: a single blistering sunburn in childhood doubles your lifetime risk of melanoma. Thats why prevention is a family affair. We urge parents to build sun safety habits early and keep them consistent all year.Detection: A Watchful Eye is The Best ToolThe front line of defense against skin cancer is early detection. Identifying skin changes especially changes in moles is the easiest way to catch skin cancer earlier.What is a mole?A mole is a benign (non-cancerous) growth on the skin that develops when melanocytes, the cells responsible for producing pigment, cluster together instead of being evenly distributed. Moles can be present from birth or develop later in life.ABCDEs of Moles and Melanoma Detection Asymmetry: One half of the mole doesnt match the other. Border irregularity: The edges of the mole are uneven, ragged, or notched. Color variation: The mole has multiple shades of brown, black, or other colors like red, white, or blue. Diameter: The mole is larger than 6 millimeters (about the size of a pencil eraser). Evolving: The mole has changed in size, shape, or color, or has new symptoms like itching, bleeding, or crusting.The ABCDEs are a helpful tool for self-examination and can prompt individuals to seek professional medical advice if any of these signs are present.Dermatologists remain the front line in detection and diagnosis. However, emerging technologies are offering exciting backup. Artificial intelligence skin scanners and total body imaging are improving the speed and accuracy of diagnosis.Whether its through advanced tools or a trained eye, one truth remains: catching melanoma early saves lives.The NCA Difference: Compassionate, Cost-Free Cancer GuidanceNaples Cancer Advisors was founded to be a bridge for patients who feel lost, overwhelmed, or unsure where to turn after a cancer diagnosis. We offer a second set of expert eyes, help explain treatment options, connect people to top-tier providers, and support them throughout their journey.Melanoma may be aggressive, but its also highly preventable and treatable when caught early. This May, we urge everyone in our community to schedule a skin check, learn your ABCDEs (Asymmetry, Border, Color, Diameter, Evolving), and take sun safety seriously.And if you ever need clarity or support after a diagnosis, Naples Cancer Advisors is herefree, local, and fully focused on you.Jillian Hunt, CNP BioJillian has been caring for cancer patients since 2004. In that time, she has set the benchmark for her patient-centric approach in Cincinnati, Southwest Florida, and beyond.Her professional journey began at Cincinnati Childrens Hospital Medical Center in 1999 on the hematology/oncology/bone marrow transplant unit and later the emergency department.After spending five years caring for children, Jillian found her passion in caring for the adult oncology patient. Starting as a chemotherapy infusion nurse in private practice with Dr. Philip Leming at Cincinnati Hematology Oncology, she then pursued an advanced degree to offer a higher level of care to her cancer patients.Jillian has been an oncology nurse practitioner since 2011 and is passionate about patient care, education and staying current on research opportunities available for the patients she cares for.Jillian is a national speaker traveling to educate clinicians on the use and management of toxicities of medications that are used in cancer treatments. She has spoken at national nursing conferences and sits on several advisory boards. Jillian feels strongly about staying on the front lines to improve patient care and expert advice on cancer.Jillian was born and raised in Cincinnati and graduated from Lakota High School. She and her husband have five children. Outside of her love and passion for oncology, Jillian and her husband are licensed foster parents and have participated in global mission trips to serve orphaned children around the world.Naples Cancer Advisors239-846-2273 (CARE)3201 Tamiami Trail N, Suite 112, Naples, FL 34103
Online Mental Health TherapyMental health support from anywhere, available fast Talkspace provides mental health support privately and conveniently online. Receive live video therapy appointments from a highly qualified licensed therapist covered by your Medicare or Medicare Advantage plan with little wait. Individual therapy, psychiatry, or couples counseling covered by your private insurance plan is also readily available.Talkspace provides:A private space to discuss relationships, retirement, grief, health conditions, financial concerns, life changes, and anything thats on your mindLive one-on-one therapy sessions from your computer or phoneTreatment for over 150 mental health conditions including anxiety, stress, grief, depression, OCD, BPD, and moreMessaging therapy allows you to share with your therapist 24/7 and receive feedback and advice, and is proven to be as effective as traditional therapy..Connect with a therapist within daysTalkspace will match you with a therapist who is licensed in your state and should be a good fit for your needs. Start communicating with your therapist in 1-2 days.Receive care on your scheduleTalkspace removes all the scheduling hassles so you can get mental health support anytime, anywhere. Send your therapist text, voice, or video messages through the secure Talkspace platform and hear back daily, 5 days / weekStart your care journey with Talkspace today, visit www.talkspace.com
Online Mental Health TherapyMental health support from anywhere, available fast Talkspace provides mental health support privately and conveniently online. Receive live video therapy appointments from a highly qualified licensed therapist covered by your Medicare or Medicare Advantage plan with little wait. Individual therapy, psychiatry, or couples counseling covered by your private insurance plan is also readily available.Talkspace provides:A private space to discuss relationships, retirement, grief, health conditions, financial concerns, life changes, and anything thats on your mindLive one-on-one therapy sessions from your computer or phoneTreatment for over 150 mental health conditions including anxiety, stress, grief, depression, OCD, BPD, and moreMessaging therapy allows you to share with your therapist 24/7 and receive feedback and advice, and is proven to be as effective as traditional therapy..Connect with a therapist within daysTalkspace will match you with a therapist who is licensed in your state and should be a good fit for your needs. Start communicating with your therapist in 1-2 days.Receive care on your scheduleTalkspace removes all the scheduling hassles so you can get mental health support anytime, anywhere. Send your therapist text, voice, or video messages through the secure Talkspace platform and hear back daily, 5 days / weekStart your care journey with Talkspace today, visit www.talkspace.com
Online Mental Health TherapyMental health support from anywhere, available fast Talkspace provides mental health support privately and conveniently online. Receive live video therapy appointments from a highly qualified licensed therapist covered by your Medicare or Medicare Advantage plan with little wait. Individual therapy, psychiatry, or couples counseling covered by your private insurance plan is also readily available.Talkspace provides:A private space to discuss relationships, retirement, grief, health conditions, financial concerns, life changes, and anything thats on your mindLive one-on-one therapy sessions from your computer or phoneTreatment for over 150 mental health conditions including anxiety, stress, grief, depression, OCD, BPD, and moreMessaging therapy allows you to share with your therapist 24/7 and receive feedback and advice, and is proven to be as effective as traditional therapy..Connect with a therapist within daysTalkspace will match you with a therapist who is licensed in your state and should be a good fit for your needs. Start communicating with your therapist in 1-2 days.Receive care on your scheduleTalkspace removes all the scheduling hassles so you can get mental health support anytime, anywhere. Send your therapist text, voice, or video messages through the secure Talkspace platform and hear back daily, 5 days / weekStart your care journey with Talkspace today, visit www.talkspace.com