This is true because anger is a natural and expected feeling in every person and has its reasons at some time in one’s life. But one has to understand that anger that is not regulated has the potential to harm one's physical health, mental health, relationships as well as overall well-being. 


Breathe, don't vent: This is in agreement with the notion of reducing heat to curtail anger:



It can be helpful to understand how to deal with anger constructively for the overall development of an individual. The secret is in lowering the “thermal” level of your anger before transitioning to the boiling stage. 


Breathe First, Vent Later

As the anger builds up and you begin to feel that aggression, you may be tempted to lash out and let it out. However, it is suggested that first one should take some time to breathe deeply to stop overemoting the nervous system. 


It stimulates the parasympathetic division that decreases heart rate, and blood pressure, and is the stress hormone. Oxygen also circulates better in the brain whereby you can be able to think better.  


After some minutes of breathing exercise, you will be in a more respectable position to convey your complaints than when you are fuming with anger you will have articulated your complaints in a very civilized manner unlike when you are so angry that you wish you never said what you said. But as the famous saying goes, 


‘The best defense is offense,’ always remember to ask yourself first, do you want to be understood or do you want to vent? You get the satisfaction of having said it when you are angry but you will not solve any problem.


Even if you can turn up your cool switch, you may find yourself facing some of the following challenges.  

This is another technique that can help to reduce the anger heat; this is through self-talking and conquering the anger instigated. Affirm to yourself that you require some rest or use phrases like ‘yelling won’t solve this problem’ to counter the anger. 


Another good tip is to use visualization and picture a place that makes you happy. These interventions in your thinking pattern help in moderating the fight or flight mode. It is wise to apply them most of the time because the more you are conversant with them, the more you can apply them when things get out of hand.


Get Moving

Instead of getting upset and feeling furious, you must understand that, after the provoking event, it is necessary to engage in physical activities to discharge anger healthily. Any form of physical activity will assist in reducing anger especially if it is an intense one such as going for jogging, boxing, or any other vigorous exercise. Besides boosting your mood by releasing endorphins, exercise ensures that you can sleep well, and since lack of sleep makes people irritable, it plays a major role.  


Listen More Than Speak

This is because, during conflicts, people get defensive and hence should abstain from such behaviors. Specifically, balance the amount of speaking and listening during the argument about the problems. The anger-prone person in the scenario cuts in and avoids taking ownership of their decisions. 


Shut your mouth and listen, take a deep breath, and then reply. You will be getting a new point of view, defensiveness will be reduced all through and there will be no increase in the degree of competition. It should be about mutual communication, not about who will be right.


Laugh It Off

The application of humor also improves the mood in a very short time so be ready to laugh off when possible. Recalling the funny side helps to calm you down because the feelings of anger stimulate the release of happiness hormones such as dopamine and endorphin. 


It’s also important to avoid using humor as a way to dismiss someone’s feelings or to minimize their pain but rather it’s a good way of finding another view. Banters such as memes with friends also help to relieve daily stress that might make one more irritable. 


Surround Yourself with Peace  

It impacts your inner self and the state of calmness that is enabled by your social and physical setting. Avoid getting easily angered by turning off programs or even blocking or limiting people that trigger you, avoiding material that causes anger, or not watching or reading the news as often. 


But to maintain peace, try playing calming music that helps in creating a playlist, light up candles to keep your environment warm, clean up your house, avoid spending time with negative people, and finally, spend most of your time outdoors because the fresh air has a calming effect.


While some of these anger management tips will take a lot of practice, they will ultimately bring about actual and long-term positive changes in your physiologic and emotive ability to handle rage, by merely reducing its volume. Reduced is the actuality that the enhanced management of fury will result in enhanced being and association.