What to Do After an Angry Outburst: A Guide to Bouncing Back

We’ve all been there—one moment, everything’s fine, and the next, you’re boiling over with anger. Maybe you snapped at someone you care about, or maybe the stress of the day just got to you. Whatever the trigger, losing your temper can leave you feeling guilty, frustrated, and even more upset.

But here’s the good news: Margaret Cullen has discussed in her article that it is possible to recover from an angry outburst and come back better. You don’t have to let that one moment define your day—or your relationships. So, what can you do after anger gets the best of you? Let’s break it down.

1. Take a timeout. (Yes, you too!)

When tempers flare, the best thing you can do for yourself, and others is to step away. This doesn’t mean storming off in a huff—it’s about giving yourself space to cool down. Whether it’s three minutes or ten, find a quiet spot where you can be alone with your thoughts. Taking a timeout helps you avoid saying or doing something you’ll regret later.

2. Tune into your body’s signals.

Anger isn’t just an emotion—it’s a physical experience. Your heart races, your muscles tense, and your breath quickens. Instead of trying to shove those feelings down, take a moment to notice them. Where do you feel the anger in your body? Is it in your chest, your gut, or maybe even your head? By tracking these sensations, you can start to understand your anger better, and it might even begin to fade on its own.

3. Name it to tame it.

Once you’ve tuned into how your body is reacting, it’s time to put a name to your emotions. Are you feeling frustrated, irritated, or in full-blown rage? Getting specific about what you’re feeling can be surprisingly powerful. It’s like hitting the sweet spot on a tennis racket—suddenly, everything feels more manageable.

4. Show your anger some compassion. 

This might sound strange but try treating your anger with kindness. After all, it’s a part of you, just like any other emotion. Imagine holding your anger the way you would hold a crying baby—with care and gentleness. When you stop fighting your feelings and start accepting them, they lose a lot of their power over you.

5. Forgive yourself.

Here’s the thing—getting angry doesn’t make you a bad person. We all lose our cool sometimes. What’s important is how you handle it afterward. So, forgive yourself. Beating yourself up will only keep you stuck in a cycle of shame and negativity. Instead, practice self-forgiveness, and you’ll find it’s much easier to move forward and make things right.

Moving forward with mindfulness

Mindfulness is a powerful tool when it comes to managing anger. By staying present and aware of your emotions, you can catch yourself before you blow up—and even if you do lose your temper, you’ll know how to come back from it.

So, the next time you feel anger bubbling up, remember: It’s okay to feel what you’re feeling. With a little mindfulness, you can turn your anger into an opportunity for growth and understanding. And when do you have an outburst? You now know exactly how to bounce back.