How to control anger?

Anger is a natural human emotion that can arise in various situations. However, Islam, as a comprehensive religion, does not merely address the manifestation of emotions but places great emphasis on how to manage and control them. The Holy Quran, the book of guidance for humanity, offers practical and profound strategies for dealing with anger and transforming it into tranquility and forbearance. These teachings not only contribute to an individual's mental well-being but also lead to the improvement of social relationships and the creation of an environment filled with peace and affection. One of the most prominent Quranic teachings regarding anger management is the concept of "Kazm al-Ghayz" or suppressing anger. Allah Almighty states in Surah Al-Imran, verse 134: "وَالْكَاظِمِينَ الْغَيْظَ وَالْعَافِينَ عَنِ النَّاسِ ۗ وَاللَّهُ يُحِبُّ الْمُحْسِنِينَ" (And those who restrain [their] anger and who pardon the people - and Allah loves the doers of good). This noble verse clearly indicates that suppressing anger and forgiving others are characteristics of righteous believers who earn divine love. "Kazm al-Ghayz" does not mean suppressing the feeling of anger itself, but rather controlling outward reactions and preventing aggressive and harmful behaviors, while maintaining inner peace. This trait is a sign of spiritual strength and self-mastery. Someone who suppresses their anger has truly understood that momentary emotional reactions often lead to long-term regrets. This act requires continuous practice and self-discipline. For instance, imagine in a social setting, someone verbally abuses you or acts unpleasantly. If your immediate reaction is anger and retaliation, the cycle of aggression continues. However, if you can restrain your anger and respond with forbearance, or even remain silent, not only do you protect yourself from negative consequences, but you also provide an opportunity for the other person to perhaps regret their behavior. Such an approach is a sign of intellectual and spiritual maturity, which the Holy Quran highly values. Another point highlighted in verse 134 of Surah Al-Imran is "Afw" or pardoning the mistakes of others. Forgiveness not only helps the individual struggling with anger to be freed from the heavy burden of hatred and resentment but also contributes to fostering peace and reconciliation in society. When a person decides to relinquish their right and forgive others, they effectively break a chain of negative energies and, in its place, create space for mutual love and understanding. Forgiveness is a conscious and powerful act that frees a person from the bondage of the past. The Holy Quran states in Surah Al-A'raf, verse 199: "خُذِ الْعَفْوَ وَأْمُرْ بِالْعُرْفِ وَأَعْرِضْ عَنِ الْجَاهِلِينَ" (Take what is given, enjoin what is good, and turn away from the ignorant). This verse also emphasizes the importance of forgiveness and not engaging with those who, out of ignorance, provoke anger. Turning away from the ignorant does not mean avoiding responsibility, but rather not entering into futile disputes and maintaining inner tranquility. In situations where the provocateur is ignorant, the best course of action is to distance oneself and not respond to their provocations. This helps one avoid falling into the trap of anger and fruitless conflicts. Patience (Sabr) is the backbone of anger management in Quranic teachings. Indeed, suppressing anger is not possible without patience. Allah invites believers to patience in numerous verses. In Surah Al-Baqarah, verse 153, we read: "يَاأَيُّهَا الَّذِينَ آمَنُوا اسْتَعِينُوا بِالصَّبْرِ وَالصَّلَاةِ ۚ إِنَّ اللَّهَ مَعَ الصَّابِرِينَ" (O you who have believed, seek help through patience and prayer. Indeed, Allah is with the patient). Patience applies not only in facing hardships but also in controlling the self and emotions. When a person becomes angry, patience helps them pause, reflect, and make the best decision before reacting. Prayer and remembrance of Allah are also introduced in this verse as supportive tools for acquiring patience. The remembrance of Allah (Dhikr) and seeking refuge in Him calm the heart and free it from satanic whispers, which are often the source of anger. The Holy Quran considers anger to be a satanic trait. Satan constantly tries to provoke humans to anger, leading them to sin and disobedience. Therefore, seeking refuge in Allah from the accursed Satan is another Quranic strategy for dealing with anger. Whenever you feel overwhelmed by anger, you can say "A'udhu billahi minash-Shaytanir-Rajim" (I seek refuge in Allah from the accursed Satan) to free yourself from satanic whisperings. This simple act allows the individual to exit the emotional state and find peace through the remembrance of Allah. It is important to recall that in Surah Fussilat (41:34-35), the Quran states: "وَلَا تَسْتَوِي الْحَسَنَةُ وَلَا السَّيِّئَةُ ۚ ادْفَعْ بِالَّتِي هِيَ أَحْسَنُ فَإِذَا الَّذِي بَيْنَكَ وَبَيْنَهُ عَدَاوَةٌ كَأَنَّهُ وَلِيٌّ حَمِيمٌ ۝ وَمَا يُلَقَّاهَا إِلَّا الَّذِينَ صَبَرُوا وَمَا يُلَقَّاهَا إِلَّا ذُو حَظٍّ عَظِيمٍ" (And not equal are the good deed and the bad. Repel [evil] by that which is best; then behold, he between whom and you was enmity [will become] as though he was a devoted friend. But none is granted it except those who are patient, and none is granted it except one having a great portion [of good]). These verses clearly emphasize the importance of repelling evil with good and consider it a result of patience and a great bounty from Allah. This method is one of the most powerful ways to neutralize anger and transform enmity into friendship. Ultimately, anger management from a Quranic perspective is a comprehensive and continuous process that requires self-knowledge, self-discipline, and reliance on Allah. This path includes practicing patience, forgiveness, suppressing anger, remembering Allah, and seeking refuge in Him from Satan. The Holy Quran teaches us that our reactions in moments of anger affect not only ourselves but also our surroundings. Therefore, by controlling anger, we not only preserve our inner peace but also contribute to creating a kinder and more just society. These divine teachings provide a roadmap for a life full of tranquility and spirituality, whose fruits will be reaped by believers in this world and the Hereafter. This struggle with the self and its discipline is a greater jihad, for which Allah has prepared immense rewards. By adhering to these teachings, we can be freed from the bondage of anger and instead dedicate our energy to constructive and benevolent deeds.