We all feel angry sometimes, often when there’s a good reason. Uncontrolled anger can be harmful, but you can learn to manage it.

To manage anger, try and understand where your anger comes from and what situations can cause it. You might be feeling angry because something bad has happened to you or is still happening to you now. Your anger might be hard to control and might be coming out in lots of different situations.

Signs of serious anger

If you find yourself doing these sorts of things, it might be a sign that you need some support:

  • hitting or physically hurting other people
  • shouting at people
  • breaking things
  • losing control
  • spending time with people who get you into trouble 
  • constantly ending relationships or getting in trouble at school or work 

Talking to someone can help. Ask for practical advice and help to understand what makes you angry and how to stay calm. The Young Minds website has lots of helpful information and advice on managing anger.


Top tips for managing anger
  • First of all, take a breath
  • Exercise can help to get built up frustration out of your system
  • Talk about how you are feeling with someone you trust
  • Recognise that you are angry and try to listen to others
  • Do an activity that helps you to feel different, like walking your dog
  • Listening to your favourite music can help
Get help for anger

If you often feel angry there are things you can do to help yourself. Other people can help too.

Talk about how you are feeling. Parents or carers and other family members, such as grandparents, may be good listeners. Your close friends and other family friends may be able to help.

At school, find a teacher, mentor, counsellor or school nurse who you trust. In the community, social workers, youth workers and leaders will also be able to listen.

You can also see your GP. They may be able to suggest some treatment or recommend a counsellor.