We all feel angry at times – it's part of being human.
Anger is a normal, healthy emotion, which we might experience if we feel:
It isn't necessarily a 'bad' emotion; in fact it can sometimes be useful. For example, feeling angry about something can:
Most people will experience episodes of anger which feel manageable and don't have a big impact on their lives. Learning healthy ways to recognise, express and deal with anger is important for our mental and physical health. (Our pages on managing outbursts and long-term coping have some tips on how to deal with anger.)
Anger only becomes a problem when it gets out of control and harms you or people around you. This can happen when:
It feels like there's a ball of fire in the middle of my chest that blurts its way straight out of my mouth and burns the people around me.
It can be frightening when your anger overwhelms you. But there are ways you can learn to manage your anger when you find yourself in difficult situations. You can:
Look out for warning signs
Anger can cause a rush of adrenaline through your body, so before you recognise the emotion you're feeling you might notice:
Recognising these signs gives you the chance to think about how you want to react to a situation before doing anything. This can be difficult in the heat of the moment, but the earlier you notice how you're feeling, the easier it can be to choose how to manage your anger.
Buy yourself time to think
Sometimes when we're feeling angry, we just need to walk away from the situation for a while. This can give you time to work out what you're thinking about the situation, decide how you want to react to it and feel more in control. Some ways you can buy yourself time to think are:
Try some techniques to manage your feelings
There are many ways to calm down and let go of angry feelings, depending on what suits you and what’s convenient at the time you are angry.
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