For more information on how to control your anger, visit angersecrets.com.

Have you ever said something in anger that you instantly regretted? In this episode of the Anger Secrets Podcast, anger expert Alastair Duhs shares six powerful, practical tips to help you stay calm and in control—even in the heat of the moment.

Whether you're struggling with sudden outbursts or lingering tension, these strategies can help you shift from reactive to reflective, strengthening your relationships and your emotional well-being.

Key Takeaways:

-Anger is a habit, not your identity—and habits can be changed with the right tools and awareness.

-Your thoughts—not the events themselves—are what trigger your anger, which means you have the power to shift your emotional response.

-The Tension Scale helps you recognise how close you are to an angry outburst so you can act before things escalate.

-Expressing anger aggressively or abusively never helps—it often worsens the situation and damages trust in your relationships.

-Simple relaxation techniques, like deep breathing and reframing your thoughts, can calm your body and mind in moments of stress.

-Taking a Time-Out—done respectfully and with clear agreements—can prevent conflict from spiralling out of control and protect your connection with others.

Links referenced in this episode:

angersecrets.com — Learn more about anger management

angersecrets.com/training — Watch the free training: Breaking The Anger Cycle

angersecrets.com/course — Enroll in The Complete Anger Management System