Anger

What is anger?

Anger is a normal human emotion that we are all likely to experience at some time. It can be triggered by a range of things including feeling:

• Let down by someone
• Unfairly treated
• Threatened
• Or are under a lot of stress

When we are feeling angry our bodies respond in different ways, some of the physical signs you may observe include:

• A racing heart beat
• Your muscles feeling tense
• Clenching your fists
• Tightness in your chest
• Feeling hot and sweaty

Emotional responses can include:

• Feeling tense or nervous
• Struggling to relax
• Easily irritated by other people

Anger can sometimes be a positive emotion; it is part of our fight or flight response which helps to keep us safe when we are feeling threatened. Anger becomes a problem when it gets out of control and harms you or other people around you.

If anger is becoming a problem then it is important to learn skills to manage your anger and/or seek help. Visit our Helplines section for more information.

Self-help advice to manage anger

There are things you can do to help manage your anger

• Identify the things that trigger your feelings of anger. Learn to recognise the signs that you are beginning to get angry. If possible, take yourself out of the situation, go for a walk or count to 10 before you react.
• Try relaxation and breathing exercises. See our videos below.
• Distract yourself with activities you enjoy.
• Find out more about anger and how it can be managed. See our self-help resources below.
• Learn new skills to manage anger. See our self-help courses below.
• Some people find physical activity really helpful in managing their anger. Visit our physical activity topic for more information and advice.
• You don’t need to experiences these feelings alone. If you feel your anger is getting out of control, talk to someone you trust or make contact with a free support service. See our Helplines section below. If you or someone you know needs urgent help – go to our urgent help page immediately.

If you need further help managing anger

If the information, advice, resources and courses on this page have not been helpful and/or you think you need more help, there are many free support services available.

If you live in the Aneurin Bevan University Health Board area, and are aged over 18, you can make an appointment with a Psychological Health Practitioner (PHP) or GP by contacting your local GP surgery. PHPs are NHS mental health practitioners who provide a free service for people experiencing mild to moderate mental health problems.

If you are under 18 or worried about someone aged under 18 and need urgent advice/self-referral to local mental health and wellbeing services in the Aneurin Bevan University Health Board area, contact SPACE-Wellbeing.

Or alternatively contact another approved helpline. Some services are available 24 hours a day, 365 days a year.