For more information on how to control your anger, visit angersecrets.com. In this episode, anger expert Alastair Duhs shares ten rules of anger management that he has refined over more than thirty years of working with clients. Whether your anger shows up in the big blowups, the sharp comments you didn't mean to make or the slow build of tension your partner can see before you even realise it yourself, these rules give you a practical framework to work with, starting today. Rather than focusing on a single trick for calming down in the heat of the moment, Alastair walks through the deeper shifts that actually change things, from recognising your early warning signs to taking responsibility for your actions and knowing when to ask for help. Key Takeaways: Awareness is the foundation everything else rests on. By the time most people realise they are angry, it is already too late to manage it cleanly. Learning your early warning signs gives you a window to act before anger takes hold. Other people do not make you angry. You do. Anger is the emotional response you create based on your thoughts and expectations, and that is actually good news. If you create it, you can change it. Feeling angry is not the problem. The problem is when anger turns into action, shouting, name-calling, putting someone down. Feelings and actions are separate. That gap between the two is where your power lives. Anger almost never leads to a good outcome. It damages trust, shuts down communication and makes the other person defensive. Before you speak in a heated moment, ask yourself: will this actually help? You cannot force another person to change. What you can do is change how you show up. When you consistently respond with more calm and intention, the dynamic between you and the people around you often begins to shift too. Use the tension scale throughout your day. By the time most people recognise they are angry, they are already at an eight or nine out of ten. The goal is to catch it at a three or four, when you still have real choices. If your anger is causing problems in your relationships, please ask for help. The people who reach out are the ones who change the fastest, because they stop trying to figure it out alone. Resources & Next Steps: If you would like support applying these ten rules and building calmer, more loving relationships: Visit: angersecrets.com Learn more about The Complete Anger Management System Access the free training on " Breaking The Anger Cycle "