Anger Management: Practical Tools to Control Anger

For more information on how to control your anger, visit angersecrets.com.
You can feel your anger building. Your jaw tightens. Your thoughts get sharper. You know where it's heading, but you don't know how to stop it.
In this episode, I share three practical techniques you can use when anger starts to rise: deep breathing, body scanning and mindful observation. These simple tools help you slow down, calm your nervous system, and create the space needed to make better decisions in difficult moments.
You'll learn why mindfulness is one of the most effective anger management skills available, how to recognise your body's early warning signs of anger, and what to do when your mind starts spiralling toward frustration, resentment or rage.
These techniques won't solve the deeper causes of anger on their own, but they can help you regain control in the moment and prevent small frustrations from turning into major conflicts.
The Anger Management Podcast helps people gain control over destructive anger, stop losing their temper, and create calmer, healthier relationships. Hosted by Alastair Duhs, creator of The Complete Anger Management System and founder of Anger Secrets.
Resources & Next Steps:
Book a free 30-minute phone call
Access the free training on "Breaking The Anger Cycle"
Learn more about The Complete Anger Management System

For more information on how to control your anger, visit angersecrets.com.
Online anger management or face-to-face programs. Which one actually works better?
After running more than 2,000 face-to-face anger management groups, over 10,000 individual counseling sessions, and nearly a decade of online anger management training, I've seen firsthand what helps people create lasting change, and what causes them to lose momentum.
In this episode, I compare traditional face-to-face anger management programs with online programs, including the strengths and weaknesses of each approach. You'll learn why retention is often the biggest challenge in group-based programs, how repetition and self-paced learning accelerate progress, and why many people achieve better results when they can revisit lessons whenever they need to.
I also explain an overlooked benefit of online anger management: the ability for partners to learn together. When both people understand the same tools, language, and strategies, it can dramatically improve communication and reduce conflict at home.
If you're trying to decide between an online anger management program and a face-to-face course, this episode will help you choose the option that's most likely to work for your situation.
The Anger Management Podcast helps people gain control over destructive anger, stop losing their temper, and create calmer, healthier relationships. Hosted by Alastair Duhs, creator of The Complete Anger Management System and founder of Anger Secrets.
Resources & Next Steps:
Book a free 30-minute phone call
Access the free training on "Breaking The Anger Cycle"
Learn more about The Complete Anger Management System

For more information on how to control your anger, visit angersecrets.com.
If your anger keeps coming back no matter how hard you try to control it, the problem may not be your effort. It may be the mistakes that keep you trapped in the same anger cycle.
Most people approach anger management by focusing on what happens after they lose control. They try to stop the outbursts, suppress the emotion or avoid situations that trigger them. But lasting anger control comes from understanding why anger keeps returning in the first place.
In this episode, anger expert Alastair Duhs breaks down seven common mistakes that prevent people from making real progress with anger management. We explore why treating symptoms instead of the root cause keeps you stuck, why suppressing anger often makes things worse, and how blaming other people gives away your power.
You'll also learn how to identify the early warning signs of anger before it escalates, how negative self-talk fuels emotional reactions, why unrealistic expectations create unnecessary frustration and why trying to solve everything alone often slows progress.
The goal isn't to become someone who never feels angry. The goal is to understand what's driving your anger, develop healthier emotional responses, and gain the skills needed to stay in control when life doesn't go as planned. If you've ever wondered why anger keeps coming back despite your best efforts, this episode will help you identify what's really standing in the way.
The Anger Management Podcast helps people gain control over destructive anger, stop losing their temper and create calmer, healthier relationships. Hosted by Alastair Duhs, creator of The Complete Anger Management System and founder of Anger Secrets.
Resources & Next Steps:
Book a free 30-minute phone call
Access the free training on "Breaking The Anger Cycle"
Learn more about The Complete Anger Management System

For more information on how to control your anger, visit angersecrets.com.
In this episode, anger expert Alastair Duhs walks through seven signs that anger may be causing real problems in your life. Whether it is a short fuse that surprises even you, relationships where someone walks on eggshells, or a quiet part of you wondering if others might be right, this episode helps you look honestly at where you stand.
Rather than offering generic reassurance, Alastair walks through each sign with honesty and care, making clear that recognising the problem is not a weakness. It is the starting point for change.
And the good news is that most people do not need years of therapy to turn this around. They need the right tools and a willingness to look clearly at their patterns.
Key Takeaways:
Anger itself is not the problem. The problem is when it gets expressed in ways that hurt you or the people around you. That is the line worth paying attention to.
Your body often knows you are angry before your mind does. A clenched jaw, a racing heart, tension in your shoulders. Learning to read these signals early is often the difference between staying in control and losing it.
Frequently regretting what you say or do after an anger episode is a clear signal. If you are regularly apologising and wishing you could unsay things, your anger is getting ahead of you.
The person holding a grudge suffers more than anyone else. Letting go is not about excusing what someone did. It is about freeing yourself from the weight of carrying it.
If someone in your life has told you that your anger is a problem, take it seriously. It takes courage to say that to someone. They risked your reaction because they care enough to try.

Resources & Next Steps:
If you recognised yourself in any of these seven signs, here is where to start:
Take the free Anger Quiz
Access the free training on "Breaking The Anger Cycle"
Learn more about The Complete Anger Management System

For more information on how to control your anger, visit angersecrets.com.
In this episode, anger expert Alastair Duhs speaks with Fiona, a small business owner and mother who came to him carrying anger rooted in childhood.
Whether it is anger with a partner who walks away mid-conversation, frustration at feeling unheard, or patterns that stretch back decades, Fiona's story will feel familiar to many listeners. In just seven weeks, she made changes significant enough that her husband noticed without being asked.
Rather than accepting that her past defined her future, Fiona focused on one question: what can she actually control?
Alastair walks through her journey, the tools that helped most and what her story means for anyone who feels stuck in the same cycles.
Key Takeaways:
You cannot control how other people communicate, but you can control how you respond. That shift in focus is often where real change begins.
Your tension scale is one of the most practical tools you have. Learning to notice where you are on it early gives you a window to make a different choice before things escalate.
The thoughts and feelings model is not just theory. Once you understand that your thoughts shape your feelings, you can start to interrupt the pattern rather than being swept along by it.
Change is possible even when the starting point is difficult. Fiona came from a background of violence and still made meaningful progress in seven weeks. Your history does not have to determine your future.
And the good news is that the skills you build to manage anger with one person carry across into every area of your life. Fiona found the same tools helped her handle old family wounds surfacing in new situations.

Resources & Next Steps:
If Fiona's story sounds familiar and you are ready to start making changes of your own, here is where to begin:
Book a free 30-minute phone call
Access the free training on "Breaking The Anger Cycle"
Learn more about The Complete Anger Management System