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How to cope with anger

How to cope with anger
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.

Breathe slowly – try to breathe out for longer than you breathe in and focus on each breath as you take it.

Relax your body – if you can feel your body getting tense, try focusing on each part of your body in turn to tense and then relax your muscles. See our pages on relaxation for more tips on how to relax.

Try mindfulness techniques – mindfulness can help you to be aware of when you're getting angry and can help calm your body and mind down. See our pages on mindfulness to learn more.

Exercise – try to work off your anger through exercise. Sports like running or boxing can be really helpful for releasing pent up energy.

Use up your energy safely in other ways – this can help relieve some of your angry feelings in a way that doesn't hurt yourself or others. For example, you could try tearing up a newspaper, hitting a pillow or smashing ice cubes in a sink.

Do something to distract yourself mentally or physically – anything that completely changes your situation, thoughts or patterns can help stop your anger escalating. For example, you could try:
putting on upbeat music and dancing
doing something with your hands, like fixing something or making something
doing something creative like colouring or drawing
writing in a journal
taking a cold shower

Remember: Learning new techniques to help manage your feelings can take time and practice – so try to be patient and gentle with yourself as you learn these new skills.


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