What can I do?

It’s normal to feel angry sometimes, but it can start hurting you and others around you. Here are some top tips to help you calm down and control your anger.

Stay away from danger

  • Work out what makes you feel angry, sometimes called your ‘triggers’ – and try to stay away from them.
  • Walk away from the situation if you can.


  • Stop and take 10 big, slow, deep breaths.

Release your frustration in another way

  • If you need to hit something, punch a pillow.
  • Do some exercise – this can really help to release the tension. If you’re not into team sports, there are plenty of other ways to exercise such as boxing, yoga and running.


  • Do things you enjoy to help you relax.
  • Listen to music that calms you down.

Talk to someone

  • Talk to someone you trust, it can really help to share your problems.
Cover for Feeling angry? - YoungMinds leaflet

Feeling angry? – YoungMinds leaflet

If your anger is making things difficult for you, then this booklet from YoungMinds might help.

“For every minute you are angry you lose sixty seconds of happiness. “

– Ralph Waldo Emerson