Expressing anger

Expressing anger is okay. Just make sure you:

• Talk about it with someone you trust
• Take care of yourself
• Respect other people
• Value your things and those of others

 Creative anger expression

Here are some ways you might be able to express your anger safely without causing harm to yourself or others:

• Run really fast, pounding your feet into the ground
• Rip up paper with real energy, without smiling
• Find a place away from everyone else (maybe on the beach, in a park or field) and shout or scream loudly
• Pile some pillows or cushions on the bed or sofa and really pound at them
• Go outside and kick leaves, grass-cuttings or snow
• Destroy a cardboard box by jumping on it, ripping it or smashing it
• Scribble very hard on a piece of paper
• Draw a picture of what’s causing your anger and rip up the drawing
• Run on the spot until you’re out of breath
• Put some music on and let yourself dance to it, with all your energy
• Squeeze a stress-ball so hard your muscles shake
• Tense and relax the muscles in your body until you’re feeling relaxed
• Blow up some balloons and squash them till they burst
• Throw water balloons against the house wall

The STOP technique

Sometimes you may be angry in a place you can’t easily let it out. Then it may help to STOP:

Stop          what you’re doing
Take          five slow deep breaths
Observe    your body relax
Proceed    with your day

Thinking about it

At other times it can be good to think about how you feel and why:

Other resources

 Our anger management page offers further help managing anger and other strong emotions, and the Cumbria, Northumberland, Tyne & Wear NHS Trust has an excellent self-help guide on anger.  If you feel you would like further help, please to contact us on 0151 329 3637  or email enquiries@counselling-matters.org.uk. We would be happy to help. 

Image used by permission: beartoons.com.