I'm Angry Right Now

1. Seek refuge with Allah immediately

Say: 'A'udhu billahi minash-shaytanir-rajeem' (I seek refuge in Allah from the accursed devil).

Sahih al-Bukhari 6115: The Prophet ﷺ saw an angry man whose face was red and veins swollen, and said: 'I know a word which, if he said it, his anger would leave him: A'udhu billahi minash-shaytan.'

2. Keep complete silence for 60 seconds

Do not respond, argue, or retaliate. Words spoken in anger rarely build, they almost always destroy.

Musnad Ahmad 2136: The Messenger of Allah ﷺ said: 'Teach, make things easy, and do not make them difficult. And if you become angry, remain silent.'

3. Change your physical posture (Sit or Lie Down)

If standing, sit down immediately. If sitting, recline or recline on your side.

Sunan Abi Dawud 4782: 'When one of you becomes angry while standing, let him sit down. If his anger leaves him, well and good; otherwise let him lie down.'

4. Perform Wudu (Ablution) with cool water

Wash your hands, mouth, nostrils, face, and forearms with cool water to extinguish emotional heat.

Sunan Abi Dawud 4784: 'Anger comes from Satan, and Satan was created from fire, and fire is extinguished with water; so when one of you gets angry, let him make wudu.'

5. Do not send the message / save to drafts

Never send an angry text, email, or post. Save it to drafts and read it tomorrow morning.

The strong believer is the one who rules their impulses in anger (Sahih al-Bukhari 6114).