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

What if you could stop anger before it spirals out of control? In this episode of The Anger Management Podcast, anger expert Alastair Duhs shares five powerful strategies to help you take control of anger in the heat of the moment—before it causes lasting damage to your relationships or peace of mind.

Whether you're prone to explosive outbursts or just want to stay calm under pressure, this episode offers practical tools that can make a real difference.

Key Takeaways:

-Recognise your early warning signs of anger: Learn how to spot the physical and emotional signals—like a clenched jaw or rising heart rate—that anger is building before it takes over

-Take a time out (the right way): Stepping away isn’t enough—learn how to use that time intentionally to cool down and reset your mindset.

-Use your breath to calm your body: Discover a simple breathing technique that helps deactivate the body’s fight-or-flight response and restore emotional balance.

-Reframe the situation: Shift your perspective in the moment by challenging negative thoughts and considering alternative explanations.

-Think about the consequences: Before you react, ask yourself: Will this really help me get what I want? This one pause can protect your relationships—and your self-respect.

Links referenced in this episode:

angersecrets.com — Learn more about anger management

angersecrets.com/training — Watch the free training: Control Your Anger in 7 Days

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