Are your studies making you mad and you feel like you’re losing your mind? Don’t worry, you’re not alone! Did you know that nearly two-thirds of U.S adolescents have experienced an anger attack that involved threatening violence, destroying property or engaging in violence toward others at some point in their lives? The study also found that 1 in 12 young people—close to six million adolescents living in U.S—meet criteria for a diagnosis of Intermittent Explosive Disorder (IED), a syndrome characterized by persistent uncontrollable anger attacks not accounted for by other mental disorders.

If you’re juggling exams, assignments, and social pressures, it’s no surprise that emotions can boil over. But anger, if not properly managed, can affect your mental health, relationships, and academic performance.

If anger is disrupting your day-to-day life, talking to a counsellor or therapist can be incredibly helpful. It’s not just about managing anger in the moment—it’s about understanding its root cause. At the Advanced Psychology Institute, our specialists in Fort Lee, NJ offer personalized Anger Management Therapy NJ We have decades of experience helping students like you find balance, and we’re just a short drive from New York!

If you are not yet ready to seek professional help, here are some practical anger management strategies to help you stay calm and focused in school, which you can practice from the comfort of your home.

Get enough sleep

Believe it or not, getting enough quality sleep can be an efficient first step to control your anger. Several studies have shown that sleep deprivation is associated with aggressive behavior in both humans and animals. This is especially relevant for students, as more than 60% of the university population shows sleep problems, and 25% of students sleep less than 7 hours per night.

Take a break and breathe

It’s okay to step away when you feel anger rising. Deep breathing or stepping outside for a few minutes can help you reset. Try inhaling for 4 counts, holding for 4, and exhaling for 6 counts. This simple practice can help reduce stress in as little as five minutes!

Exercise it out

Physical activity can release pent-up energy and reduce anger. A quick jog, boxing session, workout at the gym, or even dancing around your room can help burn off the adrenaline that fuels anger. Additionally, exercise releases endorphins— “feel-good” chemicals that improve your mood and counteract the negative feelings associated with anger.

Write it down

When your mind is racing with angry thoughts, writing can provide a helpful outlet. Keeping an anger diary of what’s bothering you can help you better understand your triggers. As you recognize patterns, you can begin to plan how to respond to those triggers more effectively in the future. It takes time, but you will gradually notice improvements in your behavioral patterns. If nothing else, simply writing down your feelings when angry will help you calm yourself.

Practice mindfulness

Studies have shown that mindfulness techniques help reduce emotional outbursts and improve emotional regulation. It might sound like just another buzzword, but mindfulness meditation has been proven to reduce stress levels by up to 30%.

Why should you manage your anger now?

Unmanaged anger can affect more than just your mood. It can lead to strained relationships with friends, professors, and even family. Frequent anger is often linked to lower grades and academic burnout. You’ve worked hard to get to where you are, so don’t let anger hold you back. Need help with any of the strategies outlined in this blog? Don’t be hesitant to reach out to our Stress Therapist in NJ for guidance.

Book Your Session Today!

At Advanced Psychology Institute, we specialize in providing professional support to help students across New Jersey manage anger, anxiety, and stress. Explore our latest guide, How to Meditate for Anxiety: Techniques and Tips, for practical tools to calm your mind. Our office is conveniently located at:

440 West Street, Fort Lee, NJ 07024

(by appointment only)

Not from New Jersey or New York location? Book an online consultation.
Take control of your emotions before they take control of you! Call us today or visit our website to schedule an appointment, and let us help you regain control of your mind, your mood, and your future.