Feeling angry is a normal, healthy response to a threat and may be used for a constructive purpose. When anger becomes uncontrollable or is unexpressed, it may lead to negative consequences.

 

• Your body has several ways of letting you know when you are getting too angry. Some common feelings may include:
• Your heart feels like it's racing—it beats very fast and may even feel like it's pounding in your chest, or pounding in your head.
• Your body temperature increases—you feel hot and may sweat a lot.
• Your muscles tighten—your body feels tense and on edge
• Your body temperature increases—you feel hot and may sweat a lot
• You may develop a headache – you may feel like your head is pounding or pulsating

 

Are there some situations that make you feel particularly angry?

 

Think about the last few times you became really angry. Do you know exactly what it was that made you angry? Was it justified or did you feel you had a right to be angry? How did you feel? By becoming more aware of what upsets you, and how you feel when you are angry, you can take control of it before it takes control of you. 

 

Here are some helpful ideas

 

 

• Pay attention to what upsets you. When you’re able to figure out what triggers angry feelings, you can make decisions about how to manage these triggers. Sometimes they’re avoidable and other times not; it’s up to you to be prepared with strategies that will help you stay in better control.
• Leave the scene—Take yourself away from the person and/or place where you became angry. A change of scenery can help you “cool off” your angry feelings.
• Walk away instead of driving away—Walking is a great way to get your anger out. Avoid driving to prevent yourself from putting yourself and others in danger.
• Choose safe ways to deal with anger—Take deep breaths, repeat a calming word, relax your muscles, imagine a calm place to decrease your anger. Do not drink, use violence or pick up a weapon.
• If you feel you’re a danger to yourself or others, call 911 or go to the closest emergency room. If you’re having thoughts of wanting to hurt yourself or hurt other people, it’s important to get help immediately!