Anger is one of the strongest emotions that humans experience. It can cloud our judgment, ruin relationships, and even lead to regretful actions. In Islam, anger is recognized as a natural human feeling, but one that must be controlled. The Prophet Muhammad ﷺ (peace be upon him) taught us how to manage our anger in a way that protects our hearts, our tongues, and our deeds. In this article, we’ll explore how to control anger the Sunnah way, with guidance from the Qur’an and Hadith.
Understanding Anger in Islam
Anger, by itself, is not sinful. It is a human emotion that can sometimes be justified — for example, when it arises out of injustice, oppression, or the violation of Allah’s commands. However, how we respond to anger determines whether it brings us reward or sin.
The Prophet ﷺ said:
“The strong man is not the one who can wrestle, but the one who controls himself when he is angry.”
(Sahih al-Bukhari, 6114; Sahih Muslim, 2609)
This hadith shows that real strength lies not in physical power but in self-control. Islam encourages believers to overcome the impulses of anger through patience, humility, and remembrance of Allah.
The Dangers of Uncontrolled Anger
Uncontrolled anger can destroy both our worldly life and our Hereafter. It leads to hasty decisions, hurtful words, and actions that we later regret. The Prophet ﷺ warned that anger is from Shaytaan (Satan), who seeks to sow division and hatred among people.
When we lose control, we allow Shaytaan to influence us. This is why controlling anger is not only an emotional skill but also a spiritual struggle — a form of jihad al-nafs (striving against the self).
The Qur’anic Perspective on Anger
The Qur’an praises those who restrain their anger and forgive others:
“Those who spend [in Allah’s Cause] in prosperity and in adversity, who restrain anger and pardon people — and Allah loves the doers of good.”
(Surah Aal Imran, 3:134)
This verse connects controlling anger with generosity, forgiveness, and goodness. Allah doesn’t just ask us to suppress anger — He asks us to rise above it, respond with kindness, and earn His love.
Practical Sunnah Steps to Control Anger
Islam provides practical, easy-to-follow steps for dealing with anger. The Prophet Muhammad ﷺ gave us a complete guide on how to calm ourselves and avoid sin when anger arises.
1. Seek Refuge in Allah
The first step is spiritual. The Prophet ﷺ said:
“I know a word, if he were to say it, what he feels would go away. If he said, ‘A‘udhu billahi min ash-shaytan ir-rajim (I seek refuge with Allah from the accursed devil),’ his anger would go away.”
(Sahih al-Bukhari, 3282; Sahih Muslim, 2610)
Whenever you feel anger rising, quietly say “A‘udhu billahi min ash-shaytan ir-rajim.” This simple act disconnects you from Shaytaan’s influence and reminds you that you’re accountable to Allah.
2. Change Your Physical State
The Prophet ﷺ taught that changing your posture helps reduce anger:
“If one of you becomes angry while standing, let him sit down. If the anger leaves him, well and good; otherwise, let him lie down.”
(Sunan Abi Dawood, 4782)
This advice has a psychological basis — changing your body position signals your mind to relax. Sitting or lying down makes it harder to act aggressively or say something hurtful.
3. Keep Silent
When angry, our tongues often cause the most damage. The Prophet ﷺ advised:
“When one of you is angry, let him keep silent.”
(Musnad Ahmad, 23171)
Silence gives you time to think, calm down, and avoid saying words you’ll later regret. Even a few moments of silence can prevent a major conflict.
4. Perform Wudu (Ablution)
The Prophet ﷺ said:
“Anger comes from the devil, and the devil was created from fire. Fire is extinguished only with water; so when one of you becomes angry, let him perform wudu.”
(Sunan Abi Dawood, 4784)
Performing wudu not only cools your body but also purifies your soul. It reminds you that you are a servant of Allah who must respond with discipline and purity.
5. Walk Away From the Situation
Sometimes, the best solution is to leave the place where the anger began. The Prophet ﷺ said:
“If you feel anger, walk away from the situation.”
(Meaning derived from various narrations and the Prophet’s actions)
Walking away gives you physical distance and emotional clarity. It prevents escalation and gives you time to regain self-control.
6. Remember the Rewards of Patience
Remind yourself that every time you control your anger, you earn immense rewards. The Prophet ﷺ said:
“Whoever controls his anger when he has the power to act upon it, Allah will fill his heart with satisfaction on the Day of Judgment.”
(Musnad Ahmad, 23164)
Patience is not weakness — it’s a sign of spiritual strength and maturity. Every time you forgive instead of retaliate, you gain closeness to Allah.
Examples from the Prophet’s Life
The Prophet Muhammad ﷺ himself demonstrated perfect control over his emotions. Despite being insulted, mocked, and even physically harmed, he never responded with anger for personal reasons.
Once, a man rudely demanded charity from him. Instead of reacting harshly, the Prophet ﷺ smiled and gave him what he asked. On another occasion, when a Bedouin pulled his cloak roughly, the Prophet ﷺ simply turned and smiled.
These moments show that true leadership and character lie in calmness and mercy, not in reacting out of anger.
Tips for Modern Life: Applying the Sunnah Today
Controlling anger in today’s fast-paced world can be challenging — especially with daily stress, social media arguments, and workplace pressures. Here are some practical ways to apply the Sunnah today:
- Pause before reacting — take a deep breath or count to ten before responding.
- Make dhikr (remembrance) — saying SubhanAllah, Alhamdulillah, or Allahu Akbar calms the heart.
- Pray two rak‘ahs — when anger feels overwhelming, turn to Allah in prayer.
- Keep good company — surround yourself with calm and patient people.
- Limit online arguments — protect your heart from unnecessary conflict.
The Spiritual Power of Forgiveness
Forgiving others is one of the hardest but most rewarding actions. When you forgive, you free yourself from the burden of anger and earn Allah’s mercy.
Allah says:
“Let them pardon and forgive. Do you not wish that Allah should forgive you?”
(Surah An-Nur, 24:22)
Every time you let go of anger and choose forgiveness, you reflect the character of the Prophet ﷺ and bring peace to your heart.
Conclusion: Strength Lies in Self-Control
Controlling anger the Sunnah way isn’t about suppressing emotions — it’s about transforming them. It’s about using Islamic wisdom to turn anger into calmness, hatred into forgiveness, and pain into spiritual growth.
The next time anger rises, remember these steps:
- Seek refuge in Allah.
- Change your position.
- Stay silent.
- Make wudu.
- Forgive and move on.
In doing so, you follow the path of the Prophet ﷺ — the path of peace, mercy, and true inner strength.
