Skip to main content


Commonly known as: annoyed, cross, irritated


Explore anger by scrolling through the page or simply select an option from the drop down if you wish to jump to the relevant section of the page:

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.

Last updated: 16.12.2022

Self-help resources to help you manage anger

TypeTitleRelated to…Provider
Reading Reading

Hope | Reading Well

Anger, Children's Mental Wellbeing, Grief and Bereavement, Young Person's Mental Health mind
Reading Reading

The CBT Handbook: A comprehensive guide to using Cognitive Behavioural Therapy to overcome depression, anxiety and anger

Anger, Anxiety, Depression, Low Mood, Self-Esteem, Stress mind
Reading Reading

Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think

Anger, Anxiety, Depression, Eating Disorders, Low Mood mind
Reading Reading

Overcoming Anger and Irritability, 2nd Edition: A self-help guide using cognitive behavioural techniques

Anger mind
Service Service

Aneurin Bevan University Health Board – Psychological Health Practitioners (PHP) service and GP support

Anger, Anxiety, Depression, Low Mood, Men's Mental Health, Mental Health, Older People, Self-Harm, Social Anxiety, Stress mind
Showing 5 out of 16 results View all

Related videos

One Minute Breathing Exercise to Ease Anxiety | Sea Waves | Melo Cymru Wales

Showing 1 out of 6 results View all

Support for help managing anger

The services listed below will be able to provide you with more advice on managing anger. Or visit our helplines page for details of more services.

CALL Mental Health Listening Line Logo

C.A.L.L. Mental Health Listening Line

Community Advice & Listening Line

Provides a confidential mental health listening and emotional support line which is open 24/7. CALL can also signpost to support in local communities and a range of online information.

Visit the CALL website ➝
Samaritans Logo

Samaritans – For Everyone

If you are struggling to cope and need someone to talk to, Samaritans will listen. You can contact Samaritans 24 hours a day, 365 days a year on 116 123 (free from any phone) or email [email protected].

You can also call the Samaritans Welsh Language Line (free from any phone) on 0808 164 0123 (7pm–11pm every day).

Visit the Samaritans Cymru website ➝


Text Shout to 85258 – Shout is the UK’s first 24/7 text servicefree on all major mobile networks, for anyone in crisis anytime, anywhere.

It’s a place to go if you’re struggling to cope and you need immediate help.

Shout is powered by a team of volunteers, who are at the heart of the service. We take people from crisis to calm every single day.

Visit the Shout website ➝
Childline Logo

Childline – for children and young people under 19

Childline is here to help anyone under 19 in the UK with any issue they’re going through. You can talk about anything. Whether it’s something big or small, our trained counsellors are here to support you.

Get help and advice about a wide range of issues, call us, talk to a counsellor online, send Childline an email or post on the message boards.

Call on 0800 1111 – the number will not show up on your phone bill.

Visit the Childline website ➝
Showing 4 results