It’s healthy and natural to get angry sometimes.

Anger is one of a range of emotions that we all experience. It is ok and perfectly normal to feel angry about things that you have experienced. But there are ways to manage anger without hurting yourself or other people. 

If you are worried your anger is out of control contact your GP or Primary Mental Health Worker. You can self refer to your local CAMHS here

Video: What happened the last time you were angry? | Young Minds

What happened the last time you were angry? Listen to young people explain what anger feels like for them, and how they manage it.

More information about anger

Some of the physical signs of anger might include:

  • Clenched teeth

  • Tense shoulders

  • Increased heart rate

  • Clenched fists

  • Tight stomach

  • Tense muscles.

Sometimes the smallest of things can make us angry. It is natural to feel angry at times but it can become a problem if it’s uncontrolled.

Here is a list of some things that might make you angry:

  • Being embarrassed in front of other people

  • Changes in the family, like divorce or separation

  • Being let down

  • Something that feels unfair

  • Not being listened to

  • Feeling lonely or rejected

  • Pressure from school or at home

  • Death in the family

  • Being bullied

  • Being hurt or abused.

Outward aggression

This involves expressing your anger and aggression in an obvious way. This can include behaviour such as shouting, swearing, throwing or breaking things, or being verbally or physically abusive toward others.

Inward aggression

This type of anger is directed at yourself. It involves negative self-talk, denying yourself things that make you happy or even basic needs, such as food. Self-harm and isolating yourself from people are other ways anger can be directed inward.

Passive aggression

This involves using subtle and indirect ways to express your anger. Examples of this passive aggressive behaviour include giving someone the silent treatment, sulking, being sarcastic and making snide remarks.

Support resources

Take a look at the different resources below to help you manage your anger. 

  • CAMHS Resources - This site was created for young people, carers and professionals to pool together lots of helpful resources from across the internet that are available to help support mental health and well-being.

  • Download a feelings thermometer that can help you make the connection between your feelings and your coping skills.

  • onyourmindglos - Helpful guides about emotional health.

  • Get Self Help - This website provides CBT self-help and therapy resources, including worksheets and information sheets and self-help mp3s.

  • Centre for Clinical Interventions - Self-help resources for mental health problems.

  • HeadSpace is a personal guide to health and happiness. Designed to help you focus, breathe, stay calm, perform at your best, and get a better nights rest through the life-changing skills of relaxation, meditation and mindfulness.

  • Calm is an app for meditation and sleep. Designed to help lower stress, lessen anxiety, and assist in a more restful sleep with guided meditations, sleep stories, breathing techniques, masterclasses and relaxing music.

  • 7 cups Free anonymous emotional support and counselling from trained active listeners.

  • MindShift uses strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety.

  • Smiling Mind is a unique tool developed by psychologists and educators to help bring balance to your life.

Visit the Young Minds website

Young Minds are a UK charity fighting for children and young people's mental health.

The Young Minds website has lots of really useful information about young people's mental health. Watch videos of real life stories, read blog posts from young people, learn more about mental health and find resources and support.

Explore the Young Minds anger webpage (opens in new window) to find out more about anger and how you can start to manage it. 

Young Minds logo cropped

Further information

Much of the content on this website has been put together using resources sourced from a range of different charities and organisations.

Click on the logos below to go to each organisations website to explore more about mental health. 

Kooth logo Youth Access logo
Togetherall logo Mind logo
Childline logo Papyrus logo
The Mix logo Samaritans logo

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