How to Control Your Anger While Gaming

Sometimes, gaming can bring about feelings of frustration and annoyance. This anger may arise from the game's storyline, struggling to pass a challenging level, or losing to another player. It’s important to take a moment to calm down, but the following simple tips can help you manage your anger while gaming.

Put the game controller down. You certainly don't want to damage your game controller just because of a moment of frustration. So, the first thing to do when you notice your anger is to gently put the controller down. You should also turn off your gaming device to momentarily escape from the visuals and sounds that are fueling your anger.

Recognize the signs of anger. Your body will show signs of anger even before you realize you're feeling it. Pay attention to these physical symptoms. You can be sure you're angry if you experience any of the following:

• Muscle tension and clenching your jaw
• Headaches or stomachaches
• Increased heart rate
• Sweating or chills
• Dizziness

Take a break from gaming. If you're feeling angry, it's best to pause the game for a while. Avoid any in-game content that triggers your frustration. Instead, engage in another activity for a set amount of time. Taking a cooling-off period will help you return to gaming with a clearer mind, and you may even find that you're playing more effectively. The next time you're angry, try:

• Calling or meeting up with a friend
• Preparing a meal or a quick snack for yourself
• Cleaning your room, kitchen, or bathroom

Go outside and play. Changing your environment and getting some fresh air is a great way to calm down quickly. To manage anger effectively, try to balance your gaming time with other outdoor activities each day.

Exercise. This is another effective way to improve your mood. Just five minutes of physical activity can boost your mood. It doesn't matter what you do, as long as it gets your heart rate up and your body releases endorphins that make you feel happier.

Take deep breaths. Anger can cause your heart to race, your body to shake, and your muscles to tense up. Deep breathing can help you avoid these physical reactions. You can also combine deep breathing with meditation to manage your emotions. However, deep breathing alone is often just as effective as meditation.

• To practice deep breathing, count to three as you inhale. Hold your breath for the next three seconds, then count to three as you exhale. Focus on counting while you practice this breathing technique.
• Make sure you're taking full breaths, filling your lungs so your chest and stomach rise. When exhaling, make sure to release all the air before pausing briefly between breaths.
• Continue breathing deeply until you feel your anger has subsided.

Recall why you started gaming. You likely play games simply because you enjoy it. However, if gaming consistently makes you angry, it may be a sign that the enjoyment has faded.

• If you occasionally feel angry while gaming, consider trying a new hobby to take a break from gaming for a while.
• If you're not having fun, it might be time to walk away from that game for good.

Play a less violent game. Playing, or even watching others play violent games, can sometimes make you feel more aggressive and angry, especially if you struggle to manage your emotions. If you find yourself feeling angry after playing or watching violent games, try switching to something with less aggression.

Consider if you're frustrated because of an in-game achievement. Failing to pass a tough level or obstacle in a game can lead to anger. Take a moment to reflect on why you feel upset while playing, and whether failure or being killed in the game might be the trigger.

• To deal with this type of anger, try playing a game you're good at to experience the satisfaction of winning for a while. If the game allows, lower the difficulty setting to avoid frustration.

Block or ignore players who are making you angry. If someone is excessively trolling or harassing you in an online multiplayer game, consider blocking or reporting them. Keep in mind that it’s not worth your time to engage with people who are only making you upset. However, be sure to check with the gaming community or read the guidelines before reporting to ensure the player is violating any of the online multiplayer game's standards.

Explore whether external factors are affecting your emotions. Sometimes, you may find yourself angry at others or even inanimate objects because you're dealing with personal struggles. If you’re getting frustrated with a game (that normally wouldn't upset you), think about whether other aspects of your life might be causing irritation.

• For example: If you’ve recently lost your job or are facing difficulties at school, you may feel disillusioned by the lack of control over your life. In this case, failing to pass a level in a game or not being able to manage the situation could trigger anger, even though the root cause of your frustration isn't related to the game.

If a game consistently frustrates you, stop playing it. You might not want to hear this, but if a particular game repeatedly makes you angry (whether it's due to its violent content, tough levels, or an irritating character), it’s wise to take a break or even stop playing it altogether. Stepping away from a game is a normal way to recover your mental well-being.

Self-diagnose if you’re addicted to gaming. While gaming addiction (or online gaming disorder) is not officially diagnosed yet, it is gaining more attention. If gaming, or your reaction to it, starts affecting your daily life, you might be struggling with an addiction. Addressing this addiction is important for maintaining a healthy mental state. You might be addicted to gaming if you:

• feel angry, violent, or depressed when not playing
• secretly play and lie about the time spent gaming
• notice that gaming has caused you to lose interest in other hobbies, work, or studying
• value gaming more than spending time with people in real life

Control your emotions. You should manage your emotions rather than letting them control you. If you find that your anger during gaming flares up uncontrollably, it’s time to learn how to hold back that anger. You could consult with a therapist or take an anger management course. It’s likely that your anger doesn’t only surface while gaming but may affect other areas of your life as well.

Seek help if your anger turns into violence. You should ask others for guidance on how to manage your anger if it leads to violent thoughts or actions. You may need assistance in the following situations:

• If you're considering harming yourself or others
• If you're engaging in violent actions, such as hitting people or objects
• If this behavior is happening repeatedly
• If your frustration while gaming is affecting other areas of your life
• If you display violent behavior at work or become aggressive with loved ones
• If you're feeling trapped in life