Article in English: The endorphins that come from exercise can help you calm down, and moving your body provides a physical outlet for your rage: in this way, exercise can help you relieve anger in the moment.  However, maintaining a regular exercise schedule can also help you regulate your emotions in general.  While you exercise, focus on thinking about the exercise and your body, not what has been on your mind lately.   Some forms of exercise that might appeal to you and help you control your anger include:  Running/Jogging Weight training Cycling Yoga Basketball Martial arts Swimming Dance Boxing Meditating Most adults need at least 7-8 hours of sleep per night to thrive. Being sleep deprived can contribute to a wide range of health problems, including the inability to manage emotions properly. Getting adequate sleep can improve your mood and lessen your anger. If you have chronic sleep problems, consult your physician.  You may be able to make dietary or lifestyle changes to improve your sleep.  You may also be able to try herbal or medicinal supplements to sleep more. Begin writing down details about your anger.  If you have an episode or event in which you lost control of your emotions, write it down.  Be sure to include exactly how you felt, what caused you to be angry, where you were, who you were with, how you reacted, and how you felt afterwards. After you have kept your journal for a while, you should begin to look for commonalities among entries to identify the people, places, or things that trigger your anger.  A sample journal entry may look like this: Today, I became very angry at a coworker.  He called me selfish for not offering to pick up lunch for everyone.  We were in the lounge area, and I was taking a break from a stressful day by eating a cheeseburger from the restaurant next door.  I got really angry and yelled back at him, called him a name and stormed off.  I punched the desk when I got back to my office.  Then I felt guilty and ashamed and hid in my office the rest of the day. Over time, you may...

Summary in Indonesian:
Lakukan aktivitas fisik secara rutin. Biasakan tidur malam yang cukup. Tulislah jurnal. Buatlah rencana untuk mencegah kemarahan. Berlatihlah mengungkapkan kemarahan secara asertif. Carilah pelatihan pengendalian kemarahan di kota Anda. Berkonsultasilah dengan pakar kesehatan mental.