According to NHS, most people feel angry sometimes, but if it’s affecting your life, there are things you can try that may help.
Support is also available if you’re finding it hard to cope with stress, anxiety or depression from health professionals.
Symptoms of anger
Anger can cause many different symptoms. It might affect how you feel physically or mentally, or how you behave.
Some people become aggressive towards others when they’re angry. Other people hide their anger and may take it out on themselves.
It’s not always easy to recognise when anger is the reason why you’re behaving differently.
Physical symptoms
1. faster heartbeat
2. tense muscles
3. clenching your fists
4. tightness in your chest
5. feeling hot.
Mental symptoms
1. feeling tense or nervous
2. being unable to relax
3. being easily irritated
4. feeling humiliated
5. resenting other people.
Changes in behaviour
1. shouting
2. ignoring people or sulking
3. starting fights
4. breaking things
5. self-harming.
Things you can try to help with anger
Do
1. try to recognise when you start to feel angry so you can take steps to calm down as early as possible
2. give yourself time to think before reacting, try counting to 10 and doing calming breathing exercises
3. talk to people about what’s making you angry, speak to someone who is not connected to the situation, such as a friend, a doctor or a support group such as Samaritans
4. exercise, activities such as running, walking, swimming and yoga can help you relax and reduce stress
5. find out how to raise your self-esteem, including how to be more assertive
6. consider peer support, where people use their experiences to help others
7. listen to free mental wellbeing audio guides.
Don’t
1. do not try to do everything at once; set small targets you can easily achieve
2. do not focus on things you cannot change. Focus your time and energy on helping yourself feel better
3. try not to tell yourself that you’re alone, most people feel angry sometimes and support is available
4. try not to use alcohol, cigarettes, gambling or drugs to relieve anger, these can all contribute to poor mental health.
