Good Deed: #60 Manage your anger

  • 3:134 (Y. Ali) Those who spend (freely), whether in prosperity, or in adversity; who restrain anger, and pardon (all) men;- for Allah loves those who do good;
  • The good deed and the evil deed cannot be equal. Repel (the evil) with one which is better (i.e. Allâh ordered the faithful believers to be patient at the time of anger, and to excuse those who treat them badly), then verily! he, between whom and you there was enmity, (will become) as though he was a close friend. 41:34
  • Narrated Abu Huraira(RA) Allah’s Apostle Peace and blessings of Allah be upon him said, “The strong is not the one who overcomes the people by his strength, but the strong is the one who controls himself while in anger.” Bukhari 8.135
  • Narrated Abu Huraira, r.a. A man said to the Prophet Peace and blessings of Allah be upon him, “Advise me!” The Prophet said, “Do not become angry.” The man asked (the same) again and again, and the Prophet said in each case, “Do not become angry .” Bukhari 8.137
  • Narrated Sulaiman bin Sarad, r.a. Two men abused each other in front of the Prophet while we were sitting with him. One of the two abused his companion furiously and his face became red. The Prophet said, “I know a word (sentence) the saying of which will cause him to relax if this man says it. Only if he said, ‘I seek refuge with Allah from Satan, the outcast.’ ” So they said to that (furious) man, “Don’t you hear what the Prophet is saying?” He said, “I am not mad.” 8.136
  • Narrated Atiyyah as-Sa’di, r.a. AbuWa’il al-Qass said: We entered upon Urwah ibn Muhammad ibn as-Sa’di. A man spoke to him and made him angry. So he stood and performed ablution; he then returned and performed ablution, and said: My father told me on the authority of my grandfather Atiyyah who reported the Apostle of Allah (peace be upon him) as saying: Anger comes from the devil, the devil was created of fire, and fire is extinguished only with water; so when one of you becomes angry, he should perform ablution. (Sunan of Abu Dawood)
  • Narrated Abu Dharr, r.a. The Apostle of Allah (peace be upon him) said to us: When one of you becomes angry while standing, he should sit down. If the anger leaves him, well and good; otherwise he should lie down. (Sunan of Abu Dawood)

Source of hadith

Control Your Anger – Abu Hamza

Action Plan

1. When angry recite Taawwuz –


(A’uzu billahi min-ash-shaitan-ir-rajim)

‘I seek refuge with Allah from Satan, the outcast

2. Make wudhu/ablution if you are angry.
3. If you standing sit down, if you are sitting lie down.
4. Drink a glass of water
5. Take a time out. Remove yourself from the situation and take deep breaths.Count till 10. Get a relaxation technique that works for you.

6. Know you anger triggers and try and find ways to calm yourself  or avoid them all together.

7. Have good time management skills to avoid unnecessary anger.

8. Exercise it creates endorphin(happy hormones) and is a great destressor.

9. Deal with the anger and don’t keep it in. Calm down first and think rationally about it.Express yourself non confrontationally. Use I statements.

10.  Find solutions to problems that making you angry.

11.  If you anger is becoming abusive especially emotionally and physically see someone to help you with your anger management.

12. Lighten up and smile

13. Be Patient

14.  Forgive and forget

Other Resources

Control anger by Bilal Asad Part 1

Bilal Assad part 2- Control of Anger and Dua Part2

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