We all experience anger from time to time. It’s a normal human emotion, but when it feels overwhelming or is expressed in unhelpful ways, it can affect your relationships, work and overall wellbeing.
Learning how to recognise, express and manage anger can make a big difference to your mental health. On this page, you’ll find information, practical tips, self-help resources and support to help you better understand your anger and develop healthier ways to cope.
Understanding anger
These factsheets can help you understand what anger is, why you might experience it, and how it can affect your thoughts, feelings and behaviour.
‘Why am I so angry?’ factsheet from NHS Inform. An overview of anger, including common causes, signs that anger may be becoming difficult to manage, and ways to start making changes.
Factsheet on anger from Mind. Information about anger, including what can trigger it, how it can affect your wellbeing, and tips for managing strong feelings.
Factsheet on anger and young people from Young Minds. Advice and information for young people about understanding anger, dealing with difficult emotions and finding ways to cope.
Managing anger
These resources offer practical advice and techniques to help you recognise triggers, manage intense feelings and respond to anger in healthier ways.
A guide on how to control your anger from NHS Inform. Practical tips to help you understand your anger, identify triggers and learn ways to manage it.
11 anger management strategies to help you calm down from Verywell Mind. A collection of techniques to help you calm down and manage angry thoughts and feelings.
Anger management exercises from Healthline. Practical exercises that can help you work through anger and develop coping strategies.
Blogpost on anger and mental health difficulties from British Association on Anger Management. Information about the relationship between anger and mental health, including support and advice for managing anger.
10 stress busters from NHS inform. Ideas for reducing stress and improving your wellbeing, which may help when stress contributes to feelings of anger.
‘Cool down’ – a guide on how to deal with anger from the Mental Health Foundation. Relaxation techniques can help you manage strong emotions and reduce feelings of stress. Visit our relaxation page to learn more.
Relaxation exercises can help you manage your anger. Go to our page on relaxation to learn more.
Worksheets and activities: Try it yourself
These worksheets and activities can help you reflect on your anger, recognise patterns and practise new ways of responding.
Anger management worksheets from Psychology Tools. Worksheets designed to help you explore anger triggers, thoughts and behaviours.
Worksheets on anger from Therapist Aid. Printable activities to help you understand anger and develop strategies for managing it.
Organisations and services
If you would like to learn more about anger or find additional support, these organisations may be helpful.
The British Association for Anger Management. Provides information, training and support to help people understand and manage anger.
If you are looking for local support, please go to our service directory to find out what services and projects are available to you – iThrive Edinburgh service directory
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