- try to recognise when you start to feel angry so you can take steps to calm down as early as possible
- give yourself time to think before reacting – try counting to 10 and doing calming breathing exercises
- talk to people about what's making you angry – speak to someone who is not connected to the situation, such as a friend, a GP or a support group such as Samaritans
- exercise – activities such as running, walking, swimming and yoga can help you relax and reduce stress
- find out how to raise your self-esteem, including how to be more assertive
- consider peer support, where people use their experiences to help others. Find out more about peer support on the Mind website
- listen to free mental wellbeing audio guides
- search and download relaxation and mindfulness apps or online community apps from the NHS apps library
- do not try to do everything at once; set small targets you can easily achieve
- do not focus on things you cannot change. Focus your time and energy on helping yourself feel better
- try not to tell yourself that you're alone – most people feel angry sometimes and support is available
- try not to use alcohol, cigarettes, gambling or drugs to relieve anger – these can all contribute to poor mental health
Further information and support
The mental health charity Mind offers more information on:
Where to get help for anger
See a GP if:
- you feel you need help dealing with your anger
They may be able to refer you to a local anger-management programme or counselling.
Anger management programmes
A typical anger management programme may involve 1-to-1 counselling and working in a small group.
A programme may be a 1-day or weekend course, or over a couple of months.
The structure of the programme depends on who provides it, but most programmes include cognitive behavioural therapy (CBT), as well as counselling.
There are also private courses and therapists who can help with anger issues. Make sure any therapist you see is registered with a professional organisation, such as the British Association for Counselling & Psychotherapy.
Where to get NHS help for stress, anxiety or depression
Referring yourself for therapy
If you need more support, you can get free psychological therapies, such as cognitive behavioural therapy (CBT), on the NHS.
You can refer yourself directly to a psychological therapies service without a referral from a GP.
See a GP if:
- you're struggling to cope with stress, anxiety or depression
- you've had a low mood for more than 2 weeks
- things you're trying yourself are not helping
- you would prefer to get a referral from a GP