Anger

Anger is a natural response when we feel threatened, attacked, frustrated or treated unfairly. It is not always a ‘bad’ emotion as it can help us identify things that are hurting us or causing problems.

 

Anger becomes a problem when:

  • It causes destructive or unhelpful behaviour

  • It has a negative impact on your mental and/or physical health

  • It hurts or upsets others around you

Physical Symptoms

  • Heart beating fast

  • Breathing quicker

  • Tensing muscles 

  • Clenching jaw or fists

  • Tapping feet, getting restless

  • Lump in throat

  • Shaking

  • Sweating

  • Eyes – narrow vision

By recognising these symptoms early you can learn to calm yourself before getting aggressive.

Short Term Coping strategies

When you feel yourself getting angry:

  • Count to 10

  • Remove yourself from the situation to calm down

  • Go for a short walk

  • Talk to someone you trust who is not involved in the situation

  • Tear up a newspaper, hit a pillow

  • Focus on breathing

  • Relax your body

  • Try mindfulness techniques

Prevent

  • Learn your triggers

  • Calm down using coping strategies

 

Prepare

  • Examine your thought patterns; can you interpret the situation differently?

  • Learn to communicate your feelings effectively

 

Continue

  • Practice calming techniques

  • Make lifestyle changes – eat well, sleep well and be active

Useful Websites

Rethink Mental Illness 

We improve the lives of people severely affected by mental illness through our network of local groups and services, expert information and successful campaigning.

Kooth

Your online mental wellbeing community - Free, safe and anonymous support

Young Minds 

We are leading the movement to make sure every young person gets the mental health support they need, when they need it, no matter what.

NHS Child Anger

Helping your child with anger issues

Mind Charity 

Provide advice and support to empower anyone experiencing a mental health problem.