The Best Methods for Controlling Anger in the Quran and Hadith

Using Quranic Recommendations to Prevent and Treat Anger

Anger is part of human behavior that can be used as a trigger for defending one’s rights, but it must be controlled to prevent it from causing chaos. In life, even small issues can provoke anger, but unjust anger is the devil's strongest method for leading humans toward misguidance and darkness. The Quran and Islamic traditions provide multiple ways to subdue and treat anger, which we will explore in this section.

1. Taqwa (God-consciousness) and Piety

Allah describes the pious individuals as those who have the ability to control their anger, and their strength comes from their piety. As the Quran says:

"And race to forgiveness from your Lord and a garden as wide as the heavens and earth, prepared for the righteous. Those who spend in ease and in hardship, who restrain their anger and who pardon the people—and Allah loves the doers of good."

(Surah Al-Imran, 3:133–134)

Humans respond to unpleasant situations with emotions like anger. Among the most common reactions in such moments is anger.

The Prophet Muhammad (PBUH) said:

"The wisest of people are those who suppress their anger."

(Al-Kafi, Vol. 4, p. 395)

Imam Ali (A.S.) said:

"The most difficult enemy for a person is their anger and desires. Whoever can overcome these two will attain a high rank and reach the highest level of perfection."

(Sharh Ghorar, Vol. 2, p. 454, Hadith 3269)

2. Ignoring the Mistakes of Others

The Quran states:

"And those who avoid major sins and immoralities, and when they are angry, they forgive."

(Surah Ash-Shura, 42:37)

By overlooking and forgiving the mistakes of others, a person can prevent anger from taking root and find peace.

3. Remembrance of Allah

Allah says in the Quran:

"Indeed, in the remembrance of Allah do hearts find rest."

(Surah Ar-Ra'd, 13:28)

According to this verse, remembering Allah brings tranquility, which is one of the most crucial elements in preventing violent behavior. When anger arises, the best course of action is to follow this divine command. By remembering Allah, a person can make the best decisions in moments of anger.

Allah also says:

"Those who spend in ease and hardship, who restrain their anger, and who pardon the people—and Allah loves the doers of good."

(Surah Al-Imran, 3:134)

4. Sending Blessings upon the Prophet (PBUH) and His Pure Family

One method for treating anger is to send blessings upon the Prophet and his family. This helps to extinguish the fire of anger and fury. Self-love is the root of many undesirable traits in humans and is like a toxic seed planted in the heart, which yields the bitter fruits of greed, pride, and arrogance.

5. Prostration (Sujood)

Prostration is one of the beneficial ways to control anger. By placing one's forehead on the ground in submission to Allah, a person can seek patience and help in quelling their anger. Abu Sa'id Khudri narrates from the Prophet Muhammad (PBUH):

"Anger is a spark in the heart, as you can see when a person's eyes turn red and their veins swell. If someone experiences such a state, they should place their face on the ground in prostration. Whoever does so and seeks refuge in Allah from Satan and anger will find peace."

(Al-Mahajjat Al-Bayda, Vol. 5, p. 308)

6. Changing Physical Position

According to Hadith and teachings from the Imams (A.S.), when someone is angry, if they are sitting, they should stand up; if they are standing, they should sit down or change their location. This shift in position is effective in controlling anger. Imam Ja'far Sadiq (A.S.) narrates from Imam Muhammad Baqir (A.S.):

"A man gets so angry that his rage never subsides, and because of it, he might end up in hell. So, if a person becomes angry while standing, they should sit, because the anger of the devil will soon leave. If they are sitting, they should stand."

(Wasail al-Shia, Kitab Jihad al-Nafs, Hadith 536)

7. Ablution (Wudu) and Ghusl (Ritual Washing)

Contact with water is very effective in cooling the fire of anger. Ablution and ghusl (ritual washing) are more effective than ordinary washing in reducing the heat created by anger. The Prophet Muhammad (PBUH) said:

"When one of you becomes angry, they should perform wudu and ghusl, because anger is from the fire."

(Bihar al-Anwar, Vol. 70, p. 272)

8. Saying “A’udhu Billahi Min Ash-Shaytan Ar-Rajim”

Without a doubt, it is Satan who kindles the fire of anger in the heart of a person and insists on its escalation. To relieve anger, one should distance themselves from Satan by saying the supplication:

"I seek refuge with Allah from the accursed Satan."

Allah says in the Quran:

"Indeed, those who fear Allah—when an impulse touches them from Satan, they remember Him, and at once they have insight."

(Surah Al-A'raf, 7:201)

In this verse, Allah advises that when Satan's whispers attack your mind, remember Allah and seek His protection.

9. Yunus’ Supplication

The Yunus Supplication, "La ilaha illa Anta, Subhanaka Inni Kuntu Minaz-Zalimīn" (There is no god but You, Glory be to You, indeed I have been among the wrongdoers) is a powerful prayer for healing emotional wounds and distress. In this prayer, we seek refuge in Allah, glorify Him, and confess our mistakes, acknowledging that the suffering and hardships we face come from our own actions. Seeking forgiveness for ourselves and others helps to calm the inner flames of anger.

10. Patience and Forbearance

Patience and forbearance in moments of anger can prevent it from escalating further and distance Satan from the person. The Prophet Muhammad (PBUH) said:

"The best of men are those who become angry slowly and are easily satisfied."

(Nahj al-Fisaha, p. 243, Hadith 469)

Imam Ali (A.S.) said:

"Forbearance extinguishes the fire of anger, while harshness ignites it further."

(Tasnif Ghorar al-Hikam wa Durar al-Kalim, p. 287, Hadith 6450)

Imam Ja'far Sadiq (A.S.) said:

"No servant swallows his anger except that Allah increases his honor in this world and the Hereafter."

(Al-Kafi, Vol. 2, p. 110, Hadith 5)

11. Maintaining Family Ties

Whenever a person gets angry with their relatives, they should go to them, draw close, and greet them with peace. This action will calm the angry person and restore peace to their heart and soul.

(Imam Khomeini, Sharh Hadith Junud Aql wa Jahl, p. 238)