Anger management is a form of counselling to help you cope with any angry feelings you may have that affect your health, work, social behaviour or personal relationships.
About anger
Anger is a natural feeling that affects everyone. Things that can make you feel angry include:
- losing someone you love (grief),
- sexual frustration,
- being tired, hungry or in pain,
- coming off certain medicines or drugs, and
- medical conditions like pre-menstrual syndrome.
Mild types of anger can be expressed as annoyance or irritation.
However, for some people, anger can get out of control and cause problems with relationships, work and even the law. Uncontrolled anger can lead to arguments and physical fights. It can cloud your thinking and judgment and may lead to actions that are unreasonable and/or irrational.
In a recent survey for the Mental Health Foundation, 28% of adults said they worry about how angry they sometimes feel, and 32% have a friend or relative who has problems dealing with anger.
Physical signs of anger
Everyone has a physical response to anger. Your body releases stress hormones such as cortisol and adrenaline, which increase your heart rate, blood pressure, body temperature and breathing (called the 'fight or flight' response).
This allows you to focus on the threat and react quickly, but it can also mean that you do not think straight, and maybe react in ways you might regret later on.
When your body has to cope with large amounts of stress hormones due to angry outbursts, you may become ill (see box).
Reactions to being angry
How people react to feeling angry depends on many things including the situation, their family history, cultural background and stress levels.
It may be shown in many different ways, including:
- sarcastic comments,
- swearing,
- shouting,
- name-calling,
- bullying, or
- physical violence, such as hitting, pushing, kicking or breaking things.
Other people might react to anger by hiding it or turning it inwards against themselves (see box). They can be very angry on the inside but feel unable to let it out.
It is important to deal with anger in a healthy way that does not harm you or anyone else.
Managing anger
Dealing with anger in a healthy way includes:
- recognising when you get angry,
- taking time to cool down, and
- reducing your general stress levels in life.
You can also look at what makes you angry, and how you deal with those feelings. For specific tips, see Self-help or go the Mental Health Foundation’s Cool Down booklet, which includes advice on where you can go if you want professional help.
Anger management courses involve group discussions and counselling (see Treatment). If you feel you need help controlling your anger, see your GP.
Domestic violence
If uncontrolled anger leads to domestic violence (violence or threatening behaviour within the home), there are places that offer help and support. Talk with your GP, or contact domestic violence organisations such as Refuge or Women’s Aid.
For more information, see Health A-Z: domestic violence
