What you need to know

Anger is a normal emotion, however it may become a problem if your angry behaviour becomes out of control or aggressive. There may be a lot of reasons why you feel angry, but on some occasions you may not know. If this is the case then it's important to work out what's causing your anger in order to help you deal with it in the right way.

Noticing the physical behaviours you display when you are angry may help you make more positive decisions about how to handle your anger. Physical behaviours you may display:

  • Muscle tension
  • Increased heart rate
  • Face going red
  • Clenching fists
  • Sweating
  • Feeling hot

  • Walk away from the situation
  • Try breathing techniques i.e. breathe slowly and deeply
  • Try the box breathing technique - breath in for four, hold for four, breathe out for four, hold for four and repeat several times
  • Distract yourself
  • Talk to a friend
  • Keep a diary of what causes your anger
  • Try using stress balls or fidget equipment
  • Listen to music
  • Make sure you're not hungry, this can lead to 'hanger' as your blood sugar drops
  • Discuss with your school nurse if you're worried about your anger

For information and useful resources please see the links below: