Anger is a strong emotion and learning to deal with it takes effort, practice and patience. You need to really think about why you are feeling angry; sometimes anger is a sign that you are upset about a far deeper issue inside.

Talk to someone who you can trust especially if you feel:

  • Irritable and in a bad mood all the time.
  • Anger towards yourself and at everything you do.
  • Anger that makes you want to hurt yourself or someone else.

These could be signs of depression and you shouldn’t have to go through these emotions alone. Confide in a close family member, a friend, parent/carer or a teacher.
Feeling angry is a natural emotion. We all get angry at some point in our lives and you may feel angry for a number of reasons.

For instance, the changes in your body during puberty can cause mood swings or you might feel under a lot of pressure with work, exams or at home. You might also have seen people in your family react angrily, so you do the same.

No matter what pushes your buttons, anger is a normal emotion and you’re bound to feel angry at some point.

Try and handle your anger by:

  • Tune into your feelings and think about what makes you angry and why.
  • Write down your feelings so the next time you can put into words how angry you feel.
  • Try and compose yourself and your thoughts, so you can formulate a constructive argument.
  • Think about how your reactions will affect other people and what the consequences of your actions will be.

Other Ways to Manage Anger

Besides the steps above you may want to consider other forms of physical activity to control your anger:

  • Exercise – Go for a walk, a run, work out, or play sport with friends. By getting away from the situation and putting your energies into a physical activity you have time to clear your head and put your feelings into perspective.
  • Listen to music – Put on some of your favourite tunes. Music can help to change your mood.
  • Put pen to paper – Instead of reacting angrily try and put down all your feelings and emotions on paper. Some people find it easier to express themselves through writing and it can help not to let things build up inside.
  • Meditate or practice deep breathing – This can help in various ways. Whether you’re feeling angry or stressed the technique teaches you self-control and if you do it regularly, you’ll find that anger is less likely to build up.
  • Talk about your feelings – A problem shared is a problem halved and more than likely a close family member or friend can relate to how you are feeling and give you the advice you need.

These are great ways of distracting you from how angry you are feeling and will allow you the space you need to cool down. It also gives you the chance to think and manage you anger instead of dwelling on it.

Everyone can change, and deciding to get control of your anger rather than letting it control you is the first major step.

Who can help?

Talk to your parents or carers, a close family member, friend or teacher – they may have felt like you at some point and can give you advice on how to deal with certain situations.

Visit the NHS web site at . You can also visit the NHS Direct website at or call the NHS Direct helpline on 0845 46 47 with any problems you may have.

Visit the BBC website for more information on anger management

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