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Anger Management: Top Tips

Anger is a natural emotion and is something that everyone will experience from time to time. However, if it isn’t handled in the right way, it can be destructive to yourself and others around you. So here are our top tips on how to manage anger and unwanted emotions.

1. Listen to your body

Get to know the signs that anger is building up before you have an outburst. The signs tend to be a faster heartbeat and tension in your body, so if you have a history of losing your temper then take some time out of the situation.

2. Deep breathing and mindfulness

Deep breathing and mindfulness are very beneficial to help ease anger, stress

and tension. You don’t have to consider yourself spiritual to benefit from mindfulness and meditation. Try out the Headspace app free trial or a lesson from the Free Mindfulness Project which will teach you the basics of deep breathing and meditation.   

3. Express yourself safely

If a situation is making you angry, remove yourself from it and allow yourself time to calm down. Allow yourself to cry if you need to. Find a safe way to express your anger, such as punching a punch bag or a pillow. Or it try something as simple as listening to music or writing down your emotions.

4. Look after yourself

You’ve probably heard it time and time again, but it’s worth repeating – taking care of your physical health makes you feel happier. This is particularly important if you’re going through a stressful time in your life.

Eat a balanced diet, drink plenty of water, get around 8 hours sleep per night

and exercise regularly. If you’re feeling angry, allow some time for rest and relaxation in order to give your mind a break. Check out our physical wellbeing pages for some tips on looking after your body.

5. Exercise

Doing exercise releases endorphins, which improve your mood, as well as distracting you from any anger or stress you’re experiencing. Find a sport or activity that you enjoy and try to fit it into your routine. Even a half-hour walk can help to relieve tension.

6. Time to relax 

Be kind to yourself and schedule in some regular time for yourself. Do something that relaxes you, such as reading a book, having a bath or listening to music.

7. Ask for help

If you’re struggling with anger or any other emotions, the best thing to do is ask

for help. This isn’t a sign of weakness – you’re taking positive action towards improving your wellbeing.

If you feel comfortable, have a chat with someone you trust. Talking through a problem can help you gain perspective and may even reveal a solution.

Additionally, if your feelings are having a big impact on your life or have been going on for a while, go and see your GP who may be able to refer you for some specialist support.

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