Welcome to our Anger First Aid Kit. This page is for anyone experiencing high levels of anger, either in the moment, or on an ongoing basis. Here, you’ll find resources to help you regain control of your emotions and find freedom from anger. 

Often, different people find that certain tools or strategies work better for them than others. We recommend that you give each of the recommendations on this page a chance, to have the best chance of finding what works for you!

What is anger?

Anger is a normal part of life, and a valid reaction to injustices, inconveniences and hurts. However, when anger is disproportionate to a trigger, or causes overreactions or harm to others, it is unhealthy. Similar to stress, some people find it difficult to let go of anger, or find themselves easily angered. 

If you feel that your anger is out of control, or if other people have told you it is, this page is for you. 

Signs and symptoms of anger

  • Feeling angry a lot of the time

  • Feeling that you cannot control your anger 

  • Frequently regret or guilt after something that you’ve said or done when you were angry

  • Noticing that even little things can make you angry

Breathing

One of the easiest things you can do to bring your anger under control is to breathe. It sounds simple, but when you’re in the midst of being very angry, your heart rate rises and your breathing can quickly start to feel out of control. This is still useful if you are by yourself and the thoughts in your head are starting to make you angry. Close your eyes and take a deep breath and think of something pleasant that you like and enjoy. Here is one breathing exercise that we love: 

Take a time out

Sometimes the best solution when feeling angry is to move away from the situation for a few moments. This not only helps to ease the tension during a tough situation, but it also allows you to use some of those breathing exercises, organize your thoughts, and regain your composure. 

Tell yourself to calm down

It may seem weird or hard, but if you are having trouble calming down, it is helpful to slowly repeat gentle phrases to yourself such as, “take it easy” or “cool off”.

Visualization

One thing that helps to calm down is by imagining yourself sitting in your most favorite place. Whether it is your bedroom, or your favorite travel destination, picturing yourself somewhere where you feel calm can also actually make your mind calm down. 

Exercise 

One great long-term strategy is exercising. Exercising has actually shown to have benefits on people's ability to control their anger releasing powerful endorphins that relieve stress. So, if you just need to clear your mind or feel some anger brewing inside, hitting the gym or just going for a run can help ease the angry feeling. 

For runs, here are two great playlists:

For exercise, here are some great at home videos:

Meditation

Meditation makes you focus your attention and calm the stream of angry thoughts that may be crowding your mind, and causing high levels of tension. Meditation can instill a sense of ease, allowing you to overcome a surge of anger. If you do not like meditating alone, another great form of meditation is guided meditation where you can really clear your mind.

Here are some great guided meditations:

Ask for help

If you really feel like you are not able to control your anger on multiple accounts, and nothing is working, it may be beneficial to ask for help. It is important to remember that it is not embarrassing to ask for help, and that your parents and friends are there for you whenever you need them.