39 - How To Break The Anger Cycle

Anger Management

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

If you've ever said, “I'm sorry, it won’t happen again,” but found yourself losing your temper anyway — this episode is for you. Anger expert Alastair Duhs, with help from AI co-hosts Jake and Sarah, unpacks why anger keeps hijacking your reactions despite your best intentions.

You’ll learn how to break the anger cycle not with willpower alone, but with awareness, skill and support — so you can finally start living the change you keep promising.

Key Takeaways:

Anger doesn’t appear out of nowhere — it builds. Learning to spot your early warning signs of anger (like clenched jaws, fast breathing, or racing thoughts) gives you the power to intervene before things escalate.

Most people wait too long to act. By recognising anger early and using tools like deep breathing or taking space, you give yourself the pause needed to stay in control.

Positive self-talk can de-escalate intense emotions. Replacing unhelpful thoughts like “I can’t handle this” with “I can stay calm and in control” helps shift your emotional state in the moment.

Underlying beliefs shape your anger patterns. Beliefs like “I must be right” or “life should be fair” often drive repeat anger episodes — challenging and changing these can lead to lasting transformation.

You don’t need perfection — just practice. Small, consistent changes can profoundly improve how you handle anger and how safe your relationships feel.

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 — Enroll in The Complete Anger Management System