UNDERSTANDING  
    ANGER
1
 
         WHAT IS ANGER?
         This publication explains 
         anger, giving practical 
         suggestions for what you 
         can do and where you can 
         go for support. It also 
         includes advice for friends 
         and family.
         If you require this information in Word document format 
         for compatibility with screen readers, please email:  
         info@samh.org.uk. 
     UNDERSTANDING ANGER                        2
             CONTENTS
             What is anger?                                   4
             What does anger feel like?                       6
             Why do I get angry?                              7
             What can I do to manage my anger?               10
             How can I control my anger long term?           12 
             What help is available?                         16
             What can friends and family do?                 19
             Useful contacts                                 22
        UNDERSTANDING ANGER                                         3
          WHAT IS ANGER?
          We all feel angry at times – it's part of          When is anger a problem?
          being human. Anger is a normal, healthy            Anger only becomes a problem when 
          emotion, which we might experience if              it gets out of control and harms you or 
          we feel:                                           people around you. This can happen 
          • attacked                                         when:
          • deceived                                         • you regularly express your anger 
          • frustrated                                         through unhelpful or destructive 
          • invalidated or unfairly treated                    behaviour
                                                             • your anger is having a negative impact 
          It isn't necessarily a 'bad' emotion; in fact        on your overall mental and physical 
          it can sometimes be useful. For example,             health
          feeling angry about something can:                 • anger becomes your go-to emotion and 
          • help us identify problems or things that           expression, blocking out your ability to 
            are hurting us                                     feel other emotions
          • motivate us to create change, achieve            • you haven't developed healthy ways to 
            our goals and move on                              express your anger
          • help us stay safe and defend ourselves 
            in dangerous situations by giving us a           “ It feels like there's a 
            burst of energy as part of our fight or 
            flight system                                      ball of fire in the middle 
          Most people will experience episodes of              of my chest that blurts 
          anger which feel manageable and don't                its way straight out of 
          have a big impact on their lives. Learning           my mouth and burns 
          healthy ways to recognise, express and 
          deal with anger is important for our                 the people around me.”
          mental and physical health. 
          UNDERSTANDING ANGER                                                                              4