It is important to get help when uncontrolled anger is a problem. There are some useful self-help guides on anger and these can be a good place to start. Some good examples of self-help guides for anger can be found here:
These self-help guides explain what anger is in more detail. They can provide tips, techniques and resources, such as deep breathing and relaxation exercises, and other ways to distract ourselves and divert our angry feelings. Anger causes a physical reaction in our body and many people find it is helpful to release their symptoms in a healthy and positive way, such as through sport or exercise.
Some people have found that recording their anger symptoms can be useful. This can help to recognise the early warning signs and to use control techniques before their anger gets worse. One example of this is an anger thermometer.
Anger thermometer
You could also try keeping a diary or journal to record and recognise early signs and triggers for your anger. This might help you put in place some coping strategies that work for you.
Anger diary
Negative and intense emotions, such as anger and sadness, can be uncomfortable and difficult for us to experience. This can lead to ‘Distress Intolerance’. The Centre for Clinical Interventions website has useful information and resources about learning to cope with emotions that we may find distressing.
Sometimes, we need help from a professional. If uncontrolled anger is having a negative impact on yourself or others, contact your GP or social prescribing service. They can talk through some options with you and refer you on to local services where appropriate.
Can counselling and therapy help with anger?
Counselling or therapy can help you to identify what may be causing your anger and to talk through some of the issues which may be affecting you. You can find out more and a list of local counselling services by visiting our counselling section.
Having critical self-thoughts can lead to anger, as well as other difficult emotions and mental health issues. Our fight and flight response can become overactive, often because of stressful events or experiences, and we need to learn to be kind to ourselves and practise self-care. Mindwell has lots of tips and resources for self-care.
You can also learn ways of managing anxiety and mindfulness techniques by accessing self-help books from your local library.
Mind are a mental health charity, who have some helpful information on their website around anger and getting support.