What is Anger?

  • A feeling of annoyance, displeasure and hostility.

  • Anger is normal and healthy – it’s something we all experience.

  • The issues with anger is how it is expressed, which is often in maladaptive ways.

  • Aggression: hostile or violent behaviour or attitudes towards others

Anger Warning Signs

Anger often starts out small and grows over time – the bigger it gets, the harder it is to control.

By recognising how anger impacts the way we think/act, we are better able to manage it before we reach boiling point.

Things to look out for might be…

Face Turns Red

fist, human, clenched-295159.jpg

Clench fists



Feel Hot

Start to Shout

Mind Goes Blank

Being Argumentative

Anger Iceberg

Anger is known as a secondary emotion, meaning that it is felt as a result of another emotion or in order to hide another emotion.

People often use the analogy of an iceberg to describe anger. 90% of an iceberg is under water – similarly with anger, the truth behind it lies underneath in the form of other emotions.

Tips & Advice on Ways to Relax

Here are some exercises you might find useful the next time you can feel the red mist descend.

Boxed/Squared Breathing

Imagine tracing the outline of a box or square.

Whilst doing so…

Inhale for 4s

Hold for 4s

Exhale for 4s

Repeat as many times as necessary

Progressive Muscle

This exercise helps draw your attention to the sensation in your body by progressively tensing and then relaxing each muscle in turn.

you can plenty of videos on this online to follow along with!

Grounding Technique

This simple technique will help you to re-focus on the present moment. Notice your senses and take in your surroundings, whilst looking for…

5 things you can see

4 things you can hear

3 things you can touch

2 things you can smell

1 thing you can taste