Anger 2018
Anger 2018
Anger 2018
Anger
Explains anger, giving practical suggestions for what you can do and where you can go
for support. Also includes advice for friends and family.
If you require this information in Word document format for compatibility with screen
readers, please email: publications@mind.org.uk
Contents
What is anger? ........................................................................................................................................ 2
What does anger feel like? ..................................................................................................................... 3
Why do I get angry? ................................................................................................................................ 4
What can I do to manage my anger? ...................................................................................................... 6
How can I control my anger long term? ................................................................................................. 8
What help is available? ......................................................................................................................... 10
What can friends and family do? .......................................................................................................... 14
Useful contacts...................................................................................................................................... 16
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What is anger?
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:
attacked
deceived
frustrated
invalidated or unfairly treated
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.)
“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.”
Not everyone expresses anger in the same way. For example, some unhelpful ways you
may have learned to express anger include:
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“My brain goes blank and I absent-mindedly release my anger through physical violence
towards myself or objects around me. I don't realise how destructive I've been until
immediately afterwards.”
If you find you express your anger through outward aggression and violence, this can be
extremely frightening and damaging for people around you - especially children. And it
can have serious consequences: it could mean you lose your family, job and get into
trouble with the law. In this case it's very important to seek treatment and support.
But even if you're never outwardly violent or aggressive towards others, and never even
raise your voice, you might still recognise some of these angry behaviours and feel that
they're a problem for you. For example, you turn your anger inwards and self-harm or
deny yourself food.
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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 express and
manage your anger.
“The best advice I was given was to stop briefly once I am angry to ask myself what
painful emotion I am feeling in the situation where I became angry. A bit of compassion
for my own pain often stops me from taking that pain out on others.”
threatened or attacked
frustrated or powerless
like we're being invalidated or treated unfairly
like people are not respecting our feelings or possessions
People can interpret situations differently, so a situation that makes you feel very angry
may not make someone else feel angry at all (for example, other reactions could include
annoyance, hurt or amusement). But just because we can interpret things differently, it
doesn't mean that you're interpreting things 'wrong' if you get angry.
How you interpret and react to a situation can depend on lots of factors in your life,
including:
Whether your anger is about something that happened in the past or something that's
going on right now, thinking about how and why we interpret and react to situations can
help us learn how to cope with our emotions better. It can also help us find productive
strategies to handle our anger.
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You may have grown up thinking that it's always okay to act out your anger
aggressively or violently, and so you didn't learn how to understand and manage
your angry feelings. This could mean you have angry outbursts whenever you
don’t like the way someone is behaving, or whenever you are in a situation you
don’t like.
You may have been brought up to believe that you shouldn’t complain, and may
have been punished for expressing anger as a child. This could mean that you
tend to suppress your anger and it becomes a long-term problem, where you
react inappropriately to new situations you’re not comfortable with. If you don't feel
you can release your anger in a healthy way, you might also turn this inwards on
yourself.
You may have witnessed your parents' or other adults' anger when it was out of
control, and learned to think of anger as something that is destructive and
terrifying. This could mean that you now feel afraid of your own anger and don't
feel safe expressing your feelings when something makes you angry. Those
feelings might then surface at another unconnected time, which may feel hard to
explain.
Past experiences
If you've experienced particular situations in the past that made you feel angry, such as
abuse, trauma or bullying (either as a child or more recently as an adult), and you
weren't able to safely express your anger at the time, you might still be coping with those
angry feelings now.
This might mean that you now find certain situations particularly challenging, and more
likely to make you angry.
Sometimes your present feeling of anger may not only be about the current situation but
may also be related to a past experience, which can mean that the anger you are feeling
in the present is at a level that reflects your past situation.
Becoming aware of this can help us to find ways of responding to situations in the
present in a safer and less distressed way.
Current circumstances
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If you're dealing with a lot of other problems in your life right now, you might find yourself
feeling angry more easily than usual, or getting angry at unrelated things.
If there's a particular situation that's making you feel angry, but you don't feel able to
express your anger directly or resolve it, then you might find you express that anger at
other times.
Anger can also be a part of grief. If you've lost someone important to you, it can be
hugely difficult to cope with all the conflicting things you might be feeling. Cruse
Bereavement Care can offer support and information in this situation.
(For more information on organisations that can help with your anger see our page on
useful contacts.)
“Breathing techniques have helped me to control my anger. I know that if I take a moment
to concentrate on my breathing and not my anger, I'll have something else to focus on.”
Remember: if your outbursts can be violent or abusive this can cause serious
problems in your life and relationships, and can be very damaging to the people
around you. In this case, it's essential to seek professional treatment and support for
your anger.
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
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earlier you notice how you're feeling, the easier it can be to choose how to manage your
anger.
“Breathing techniques have helped me to control my anger. I know that if I take a moment
to concentrate on my breathing and not my anger, I'll have something else to focus on.”
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. Be Mindful has
more information on mindfulness and guidance on how to practice it. (See our
information 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:
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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.
If you do this for a while, you might start to see patterns emerging. You could do this
yourself using a mood diary (many are available online for free, see our useful contacts
page for suggestions), or you could find a professional therapist to help you – see our
page on treatment and support.
“Over time I have been able to spot certain triggers, which then enables me to look at
myself and choose a healthier path.”
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If you're feeling upset or angry, you might find yourself automatically thinking or saying
things like:
But often there are lots of different ways we could interpret a situation. It can make you
feel worse if you think in terms of 'always', 'never' and 'should', because in reality things
are rarely so black and white. Making an effort to replace these words with softer terms
like 'sometimes' or 'could' when thinking about your situation might help you to break up
negative thought patterns, reflect more calmly on your situation and find new ways
through conflicts.
“The best advice I was given was to stop briefly once I am angry to ask myself what
painful emotion I am feeling in the situation where I became angry. A bit of compassion
for my own pain often stops me from taking that pain out on others.”
Being assertive means standing up for yourself while still respecting other people and
their opinions. It can:
Learning to be assertive might not feel easy to start with, but here are some things to try:
Think about the outcome you want to achieve. What's making you angry, and what
do you want to change? Is it enough just to explain what you are angry about?
Be specific. For example, you could open your statement with, “I feel angry with
you because...” Using the phrase ‘I feel’ avoids blaming anyone and the other
person is less likely to feel attacked.
Really listen to the other person's response and try to understand their point of
view.
Be prepared for the conversation to go wrong and try to spot when this is
happening. If you feel yourself getting angry, you might want to come back to the
conversation another time.
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“What helps me is acknowledging how I'm feeling and why, then taking time to address it
productively.”
Avoid drugs and alcohol. Although you might feel this could help you cope in the
short term, alcohol and drugs can both affect your ability to control your emotions
and actions, and can be a factor in violence. For information and support to stop
using drugs or alcohol you can contact Turning Point or Alcoholics Anonymous.
See our pages on the mental health effects of alcohol and street drugs for more
information.
Be more active. Being active can help let out any tension you're feeling, as well as
having benefits to your self-esteem. Even gentle exercise like going for a walk can
make a difference. See our pages on exercise for more information.
Get good sleep. Not sleeping well can have a huge impact on how we're feeling,
and how well we cope with things that happen to us. See our pages on sleep
problems for more information.
Look at what you're eating and drinking. See our pages on food and mood for
more information.
Learn to deal with pressure. We can feel pressured or stressed for lots of different
reasons, but taking some time to learn how to deal with pressure can help us feel
more in control of difficult situations. See our page on dealing with pressure for
more information.
Develop your emotional resilience. Emotional resilience helps us feel more able to
handle difficult emotions. See our page on developing resilience for more
information.
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Talking therapy and counselling involves talking about your problems with a trained
professional (such as a counsellor or psychotherapist) who can help you explore the
causes of your anger and ways to manage it. This can help you work through your
feelings and improve your responses to situations that make you angry.
There are different types of talking therapies, and some are specifically tailored to anger
issues.
For more information about different kinds of talking treatments and how they can help,
see our pages on talking therapies.
Talking, talking, talking over many years has helped immensely. Now I don't bottle it all up
inside.
In some areas, you can also self-refer for counselling through the NHS Improving Access
to Psychological Therapies (IAPT) programme.
(See our pages on seeking help for a mental health problem for tips on how to talk to
your doctor about your mental health.)
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might sometimes feel frustrated and angry about your situation – especially if you
don't feel you're getting the help you want.
But if you express your anger aggressively towards your healthcare professionals,
this can cause more problems and delays in getting the help you want. Healthcare
professionals have a right to feel safe at work; so if your behaviour becomes
aggressive or threatening, they may not feel able to help you.
(See our pages on managing outbursts and long-term coping for some techniques
you can use to manage angry feelings. If you feel you've been unfairly refused
treatment, see our pages on complaining about health and social care for more
information on what you can do.)
I get angry when I don't get the help I need. That worsens my mental health so I feel more
anxious and frustrated.
NHS anger management courses. Many NHS Trusts run free local anger
management services – you can ask your GP what's available near you.
Local Mind anger management courses. Some local Minds also provide free
counselling or anger management services. Contact your Local Mind directly and
ask them what services they provide.
Online self-help. Some organisations have produced online self-help guides for
managing anger (see our page on useful contacts for more information).
A private course or therapist specialising in anger. You can use the British
Association of Counselling and Psychotherapy's (BACP) website to search for
accredited therapists near you. See our pages on talking therapies for more
information about private therapy.
Your GP. They can talk through your options with you, and refer you on to any
local services. In many areas, the NHS, social services or your local council will
run programmes to help perpetrators of domestic abuse change their
behaviour.
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Respect runs a phoneline offering advice, information and support on 0808 802
4040. You can also email them on info@respectphoneline.org.uk or use their live
chat on their website. Live chat is available Tuesdays and Thursdays 10 am-4 pm.
They run programmes across the country to help you understand and change
your behaviour.
The Freedom Programme runs online and in-person courses for anyone who
wants to change their abusive behaviour.
The Alternatives to Violence Project (AVP) runs courses to help people learn new
ways to tackle situations where violence could arise.
Local support
ADAPT is a course run across Hampshire and the Channel Islands to support
men over 18 to change abusive or violent behaviour.
The Everyman Project has information, self-help strategies and programmes
based in London to help perpetrators of domestic abuse. They also run an
advice line on 020 7263 8884.
The Domestic Violence Intervention Project offers support to stop domestic
abuse across London and the south east.
Atal y Fro runs a free programme for male perpetrators of domestic abuse in
the Vale of Glamorgan. It is also available to people outside this area for a
fee.
The Phoenix Respect Programme For Men is run by Gwent Domestic Abuse
Services for men who have been or are at risk of being abusive to their
partners.
Bridging to Change is a Manchester-based service for perpetrators of
domestic abuse.
The South Tyneside Domestic Abuse Perpetrators Programme helps men
living in South Tyneside to change abusive behaviour.
The BRAVE project is a not-for-profit organisation based in Bradford which
offers a confidential service comprising group work, one-to-one counselling
and telephone support for men to help change abusive
behaviour.
The Pennine Domestic Violence Group provides information and runs a
programme of support for perpetrators of domestic abuse in the Pennine
area.
Please note:
Mind does not endorse any particular support service, including those listed on
this page. We have no knowledge of their services or
performance.
This is not an exhaustive list. You may be able to find other services near
you.
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It can be very difficult when someone you care about is experiencing problems with anger
– especially if they sometimes direct their anger towards you, others close to them, or
themselves.
We are all responsible for our own actions, so ultimately it will be up to them to learn how
to manage and express their anger appropriately. But there are still lots of things you can
do to help support them:
Stay calm. Although you probably have a lot of difficult feelings of your own, if you
can stay calm it can help to stop anger escalating.
Try to listen to them. If you can, allow them time to communicate their feelings
without judging them. Often when someone feels that they are being listened to,
they are more able to hear other people's points of view as well. And sometimes
just being given permission to communicate angry feelings can be enough to help
someone calm down.
Give them space. If you notice that continuing the conversation is making it worse,
give them space to calm down and think. This could be something like going into
another room for a while, or spending a few days apart. It's important to give
yourself space as well, so you don't find yourself getting too angry.
Set boundaries. While there are lots of reasons why this can be difficult, it's
important to set limits and boundaries. Be clear in advance about what sort of
behaviour is and isn't acceptable to you, and think about what action you can take
if someone crosses the line. You don't have to put up with any behaviour that
makes you feel unsafe or seriously affects your own wellbeing.
Help them identify their triggers. This is something you can try when you're both
feeling calm, away from any heated situation. Identifying someone's triggers for
anger can help you both think about ways you can avoid triggering situations, and
plan how to handle them and how to communicate when they do arise. But try not
to be judgemental, or accusatory. While it can be useful to give specific examples
of when you remember them getting angry, be aware that this is probably
upsetting for them to think about.
Support them to seek professional help. For example, you could help them arrange
to see their GP, or help research anger management courses. See our pages on
treatments for anger and supporting someone to seek help for their mental health
for more information.
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Look after your own wellbeing. It can be difficult at times to support someone else,
so make sure you're looking after your own wellbeing too. (See our information on
How to cope when supporting someone else for more on this.)
“The worst thing is for people to tell me to calm down or say that whatever caused my
anger doesn't matter. People listening and accepting my feelings (even if my anger seems
unprecedented) helps the most.”
Don't confront someone who is behaving aggressively. If you want to talk to them,
wait until the situation has calmed down.
You may want to make a safety plan. This might include:
o Making a list of phone numbers of people, organisations and services that
you can call if you are scared.
o Arranging to stay at a friend’s or neighbour’s house until things are calm.
Make sure you take any children or other people at risk with you.
o Having a bag prepared to leave in an emergency.
Refuge runs safe houses for women and children escaping domestic abuse. You
can contact them to find a place in a refuge.
The National Domestic Abuse Helpline is available 24 hours day on 0808 2000 247
for women experiencing domestic violence who need advice and support.
Women's Aid offers information, an online forum, support and information for
children and young people, and a directory of local services for women and
children experiencing domestic abuse.
Men's Advice Line offers support to male victims of domestic abuse on 0808 801
0327, or you can email them at info@mensadviceline.org.uk.
Galop offers support to lesbian, gay, bi, trans and queer people who've
experienced domestic abuse on 0800 999 5428.
You can call the police. If your safety is in danger – or the safety of others in your
home, such as children – dial 999. You might feel worried about getting your loved
one in trouble, but it's important to always put your own safety first.
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It's understandable to feel frustrated, distressed and powerless as a result of this. But it’s
important to accept that they are an individual, and that there are always limits to what
you can do to support another person.
(Our pages on helping someone seek help have more information on what you can and
can't do in this situation.)
Useful contacts
Mind's services
Helplines – all our helplines provide information and support by phone and email.
Our Blue Light Infoline is just for emergency service staff, volunteers and their
families.
o Mind’s Infoline – 0300 123 3393, info@mind
o Mind’s Legal Line – 0300 466 6463, legal@mind
o Blue Light Infoline – 0300 303 5999, bluelightinfo@mind
Local Minds – there are over 140 local Minds across England and Wales which
provide services such as talking treatments, peer support, and advocacy. Find
your local Mind here, and contact them directly to see how they can help.
Elefriends is a supportive online community for anyone experiencing a mental
health problem. See our Elefriends page for details.
Beat
adult helpline: 0808 801 0677
youthline: 0808 801 0711
b-eat.co.uk
Offers information on eating disorders and runs a supportive online community.
Also provides a directory of support services at helpfinder.b-eat.co.uk
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Be Mindful
bemindful.co.uk
Information about mindfulness and mindfulness-based stress reduction (MBSR).
Guidance on how to learn mindfulness, including course listings.
Galop
London LGBT+ advice line: 0207 704 2040
National LGBT+ domestic abuse helpline: 0800 999 5428
galop.org.uk
Support lesbian, gay, bi, trans and queer people who've experienced hate crime,
sexual violence or domestic abuse.
Mind Tools
mindtools.com
Information on how to communicate in a respectfully assertive way.
Moodjuice
moodjuice.scot.nhs.uk
Free online self-help guide from the NHS.
Refuge
0808 2000 247
refuge.org.uk
A national charity that runs safe houses for women and children escaping
domestic abuse, and works with families to effect change.
Respect
0808 802 40 40
Men's advice line: 0808 801 0327
respect.uk.net
Information and support for people who are worried about their violent or
aggressive behaviour towards loved ones.
Samaritans
116 123 (freephone)
jo@samaritans.org
samaritans.org
Freepost RSRB-KKBY-CYJK PO Box 90 90 Stirling FK8 2SA
24-hour emotional support for anyone struggling to cope.
Turning Point
turning-point.co.uk
Provides services for people with drug, alcohol and mental health problems.
Women's Aid
womensaid.org.uk
Offers information, an online forum, support and info for children and young
people, and a directory of local services for women and children experiencing
domestic abuse.