48 Insightful Quotes About Anger + Free Anger Worksheets

Struggle with anger issues? Here are 48 quotes about anger to help you understand and deal with this challenging emotion.

Be sure to check out our free Anger Worksheets with exercises and coping skills for managing anger.

These worksheets also contain a printable list of the following quotes plus space to add your own.

Quotes About Anger: The Root Causes of Anger

“Where there is anger, there is always pain underneath.” - Eckhart Tolle
“At the core of all anger is a need that is not being fulfilled.” - Marshall Rosenberg
“Anger always comes from frustrated expectations." - Elliott Larson
“Much everyday anger results when we confuse our own personal wants with general moral codes. When you get mad at someone and you claim they are acting “unfairly,” more often than not what is really going on is that they are acting “fairly” relative to a set of standards and a frame of reference that is different from yours.” - David Burns
“Inappropriate should and shouldn’t statements […] feed your anger. When you find that some people’s actions are not to your liking, you tell yourself they “shouldn’t” have done what they did, or they “should have” done something they failed to do […] When you insist on perfection from others, you will make yourself miserable.” - David Burns
“When we are in pain or fear, anger and hate are our go to emotions.” – Brené Brown
“Anger is inevitable when our lives consist of giving in and going along; when we assume responsibility for other people’s feelings and reactions; when we relinquish our primary responsibility to proceed with our own growth and ensure the quality of our own lives; when we behave as if having a relationship is more important than having a self.” - Harriet Lerner
“When a person’s speech is full of anger, it is because he or she suffers deeply.”- Thich Nhat Hanh
“Every criticism, judgment, diagnosis, and expression of anger is the tragic expression of an unmet need.” - Marshall Rosenberg
“Another distortion characteristic of anger-generating thoughts is mind reading – you invent motives that explains to your satisfaction why the other person did what he or she did. These hypotheses are frequently erroneous because they will not describe the actual thoughts and perceptions that motivated the other person.” - David Burns

Quotes About Anger: The Consequences of Anger

“Speak when you are angry and you'll make the best speech you'll ever regret.” - Ambrose Bierce
“We are primarily responsible for our anger, but we believe very naively that if we can say something or do something to punish the other person, we will suffer less. This kind of belief should be uprooted. Because whatever you do or say in a state of anger will only cause more damage in the relationship. Instead, we should try not to do anything or say anything when we are angry.”- Thich Nhat Hanh
“Anger is the feeling that makes your mouth work faster than your mind.” - Evan Esar
“Whatever is begun in anger ends in shame.” - Benjamin Franklin
“Anger is only one letter short of danger.” - Eleanor Roosevelt
“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” - Buddha
“Anger is temporary but words said in anger aren't.” - Marion Bekoe
“When you say something really unkind, when you do something in retaliation, your anger increases. You make the other person suffer, and he will try hard to say or to do something back to get relief from his suffering. That is how conflict escalates.” - Thich Nhat Hanh

Quotes About Anger Coping Skills: Identifying Unhelpful Thoughts

“Most misunderstandings in the world could be avoided if people would simply take the time to ask, 'What else could this mean?'” - Shannon L. Alder
“Steps to expressing anger: 1. Stop. Breathe. 2. Identify our judgmental thoughts. 3. Connect with our needs. 4. Express our feelings and unmet needs.” - Marshall B. Rosenberg
“Be not angry that you cannot make others as you wish them to be, since you cannot make yourself as you wish to be.” - Thomas Kempis
“How satisfying it is to dismiss and block out any upsetting or foreign impression, and immediately to have peace in all things.” - Marcus Aurelius
“There are two things a person should never be angry at, what they can help, and what they cannot.” - Plato
“Every thought, word, and action plants seeds in the garden of your life. Are you planting seeds of love, compassion, peace, or those of anger, resentment and dissatisfaction? Choose wisely and tend your garden well.” - John Bruna
“So other people hurt me? That's their problem. Their character and actions are not mine.” - Marcus Aurelius

Quotes About Anger Coping Skills: Processing Primary Emotions

“Anger is the go-to feeling for most people because it’s outward-directed - angrily blaming others can feel deliciously sanctimonious. But often it’s only the tip of the iceberg, and if you look beneath the surface, you’ll glimpse submerged feelings you either weren’t aware of or didn’t want to show: fear, helplessness, envy, loneliness, insecurity. And if you can tolerate these deeper feelings long enough to understand them and listen to what they’re telling you, you’ll not only manage your anger in more productive ways, you also won’t be so angry all the time.” - Lori Gottlieb
“Pain will subside only when we acknowledge it and care for it. Addressing it with love and compassion would take only a minuscule percentage of the energy it takes to fight it, but approaching pain head-on is terrifying. Most of us were not taught how to recognize pain, name it, and be with it. Our families and culture believed that the vulnerability that it takes to acknowledge pain was weakness, so we were taught anger, rage, and denial instead. But what we know now is that when we deny our emotion, it owns us. When we own our emotion, we can rebuild and find our way through the pain.” - Brené Brown
“If you want to choose the pleasure of growth, prepare yourself for some pain.” - Irvin Yalom

Quotes About Anger Coping Skills: Taking a Time Out

“When angry, count to ten before you speak. If very angry, count to one hundred.” - Thomas Jefferson
“The greatest remedy for anger is delay.” - Seneca
“When anger rises, think of the consequences.” - Confucius
“If you are patient in one moment of anger, you will escape a hundred days of sorrow.” - Chinese Proverb
“Patience is the direct antithesis of anger.” - Allan Lokos
“When you are angry, be still and do not speak.” - Lailah Gifty Akita
“Scores of studies have shown that venting doesn’t soothe anger; it fuels it.” - Susan Cain

Quotes About Anger Coping Skills: Mindfulness

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” - Viktor Frankl
“Anger is like a storm rising up from the bottom of your consciousness. When you feel it coming, turn your focus to your breath.” -Thich Nhat Hanh
“You are not the anger, you are the awareness behind the anger. Realize this and the anger will no longer control you.” - Eckhart Tolle
“Instead of catching ourselves after we first felt angry, we develop a visceral sensitivity to what's happening within us in the moment and through mindfulness, we can shape our reaction right away.” - Sharon Salzberg

Quotes About Anger Coping Skills: Exercise

"The best remedy for a short temper is a long walk." - Joseph Joubert
"I was very fortunate to play sports. All the anger in me went out. I had to do what I had to do. If you stay angry all the time, then you really don't have a good life." - Willie Mays
“Movement is a medicine for creating change in a person’s physical, emotional and mental states.” - Carol Welch
“Walking is man’s best medicine.” - Hippocrates
“Exercise is the most potent and underutilized antidepressant.” - Bill Phillips

Quotes About Anger Coping Skills: Practicing Empathy

“Anger can be valuable if we use it as an alarm clock to wake us up - to realize we have a need that isn’t being met and that we are thinking in a way that makes it unlikely to be met. To fully express anger requires full consciousness of our need […] Anger, however, co-opts our energy by directing it toward punishing people rather than meeting our needs. Instead of engaging in “righteous indignation,” I recommend connecting empathically with our own needs or those of others.” - Marshall Rosenberg
“When you look deeply into your anger, you will see that the person you call your enemy is also suffering. As soon as you see that, the capacity for accepting and having compassion for them is there.” - Thich Nhat Hanh
“The opposite of anger is not calmness, it’s empathy.” - Mehmet Oz
“People are afraid that if they let go of their anger and righteousness and wrath, and look at their own feelings - and even see the good in a bad person - they're going to lose the energy they need to do something about the problem. But actually, you get more strength and energy by operating from a place of love and concern. You can be just as tough, but more effectively tough.” - Robert Thurman

We hope you found these quotes about anger insightful. Don't forget to download your free Anger Worksheets with exercises and anger coping skills using the form below:


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