Dua for anger, what to say when angry.

When you feel anger rising, say A'udhu billahi minash-shaytanir-rajim: I seek refuge in Allah from Satan, the outcast. Two men were arguing near the Prophet ﷺ, one of them red in the face, and he said that if the man said these words, his anger would leave him.¹

The Sunnah steps when you are angry

1. Seek refuge in Allah (Dua 1).
2. Stop talking. Words said in anger are the ones people regret.
3. Change your position: if you are standing, sit down, and if that is not enough, lie down.²
4. Some make wudu to cool their anger. The hadith for this in Abu Dawud is weak, but wudu is good in itself.³
5. Remember the reward: "The strong man is not the one who wrestles others down, but the one who controls himself when angry."⁴

"Do not get angry"

A man asked the Prophet ﷺ for advice. He said, "Do not get angry," and repeated it each time the man asked again.⁵ Scholars explain this as: avoid what makes you angry, and do not act on anger when it comes. Allah praises "those who restrain anger and who pardon the people" (Quran 3:134).

Ask Allah for a just tongue

Dua 2 is a line from a longer dua the Prophet ﷺ made in his prayer, asking Allah for the word of truth in contentment and in anger. Say it in calm moments, so the habit is there when you need it.

1. Sahih al-Bukhari 6115; Sahih Muslim 2610.
2. Sunan Abi Dawud 4782, graded sahih.
3. Sunan Abi Dawud 4784, graded weak.
4. Sahih al-Bukhari 6114.
5. Sahih al-Bukhari 6116.
6. Sahih al-Bukhari 6115; Sahih Muslim 2610
7. Part of a longer dua in Sunan an-Nasa'i 1305, graded sahih