Anger itself is not sinful. What makes anger dangerous is what follows it. Islam does not ask you to pretend you are calm. It teaches you how to stop anger from turning into harm.
How to Practice Islamic Adab When You’re Angry?
1. Recognize Anger as a Test, Not a Justification
Feeling angry does not give permission to cross limits.
Allah says:
ٱلَّذِينَ يُنفِقُونَ فِى ٱلسَّرَّآءِ وَٱلضَّرَّآءِ وَٱلْكَـٰظِمِينَ ٱلْغَيْظَ وَٱلْعَافِينَ عَنِ ٱلنَّاسِ ۗ وَٱللَّهُ يُحِبُّ ٱلْمُحْسِنِينَ
“˹They are˺ those who donate in prosperity and adversity, control their anger, and pardon others. And Allah loves the good-doers.”
[Qur’an 3:134]
Control is praised even when anger is real.
2. Seek Refuge in Allah Immediately
Anger opens the door to Shayṭān.
The Prophet ﷺ said:
إِنِّي لَأَعْلَمُ كَلِمَةً لَوْ قَالَهَا لَذَهَبَ عَنْهُ مَا يَجِدُ
“I know a word that, if he says it, what he feels will go away.”
[Ṣaḥīḥ al-Bukhārī 6115 | Ṣaḥīḥ Muslim 2610]
That word is:
أَعُوذُ بِاللَّهِ مِنَ الشَّيْطَانِ الرَّجِيمِ
3. Stop Speaking Before Words Escalate
Anger and speech together create damage.
The Prophet ﷺ said:
إِذَا غَضِبَ أَحَدُكُمْ فَلْيَسْكُتْ
“If one of you becomes angry, let him be silent.”
[Musnad Aḥmad 2137 | Ṣaḥīḥ]
Silence is an active choice, not avoidance.
4. Change Your Physical Position
Movement breaks escalation.
The Prophet ﷺ said:
إِذَا غَضِبَ أَحَدُكُمْ وَهُوَ قَائِمٌ فَلْيَجْلِسْ فَإِنْ ذَهَبَ عَنْهُ الْغَضَبُ وَإِلاَّ فَلْيَضْطَجِعْ
“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 Abī Dāwūd 4782 | Ṣaḥīḥ]
Changing position interrupts the cycle.
5. Delay Decisions Until Calm Returns
Anger distorts judgment.
The Prophet ﷺ said:
لاَ يَقْضِيَنَّ حَكَمٌ بَيْنَ اثْنَيْنِ وَهْوَ غَضْبَانُ
“A judge should not judge between two persons while he is in an angry mood.”
[Ṣaḥīḥ al-Bukhārī 7158 | Ṣaḥīḥ Muslim 1717]
If rulings should wait, words and decisions should too.
6. Choose Restraint Over Immediate Release
Releasing anger feels powerful but weakens character.
The Prophet ﷺ said:
لَيْسَ الشَّدِيدُ بِالصُّرَعَةِ، إِنَّمَا الشَّدِيدُ الَّذِي يَمْلِكُ نَفْسَهُ عِنْدَ الْغَضَبِ
“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.”
[Ṣaḥīḥ al-Bukhārī 6114 | Ṣaḥīḥ Muslim 2609]
Strength is self-control.
7. Forgive When You Are Able
Forgiveness restores dignity.
Allah says:
وَٱلْعَافِينَ عَنِ ٱلنَّاسِ
“And those who pardon people.”
[Qur’an 3:134]
Forgiveness is a choice, not denial.
8. Do Not Let Anger Become Habitual
Repeated anger reshapes character.
The Prophet ﷺ advised a man repeatedly:
لَا تَغْضَبْ
“Do not get angry.”
[Ṣaḥīḥ al-Bukhārī 6116]
Meaning do not make anger your default state.
9. Ask Allah to Improve Your Character
Anger management is part of character.
The Prophet ﷺ used to say:
اللَّهُمَّ كَمَا حَسَّنْتَ خَلْقِي فَحَسِّنْ خُلُقِي
“O Allah, just as You have perfected my appearance, perfect my character.”
[Musnad Aḥmad 24392 | Ṣaḥīḥ]
Islamic adab during anger is not suppression.
It is restraint, wisdom, and choosing not to cause harm.
Anger passes. Damage can last much longer.
