Courses for school leavers
What is ANGER?
Student Wellbeing Information for young people
What is anger? Anger is a normal reaction and emotion. It can be helpful as it motivates us to do something to right a wrong but it can also lead us into problems if not channelled the right way. Anger is a natural response when we feel threatened, attacked, frustrated or treated unfairly. Anger is not always a “bad” emotion. Helpful anger can: Help us identify things that are hurting us or causing problems Motivate us to change things Help us defend ourselves in danger
Types of anger: Outward aggression Shouting or swearing Hitting, punching, or kicking
Making threats Inward aggression
Hatred towards yourself Self-harming behaviours Passive-aggression Non-violent behaviour such as ignoring people Refusal to do tasks or doing things deliberately badly Sulking or sarcasm Physical symptoms of anger Heart beating fast and breathing quickly Tensing muscles, clenching jaw or fists Tapping feet, getting restless Lump in throat Shaking or sweating Narrowed vision By recognising these early, you can learn to calm yourself down before getting aggressive. Make a note of your own to help recognise when you are feeling angry.
Unhelpful anger can cause problems by: Creating destructive or unhelpful behaviours Having a negative impact on your mental and/or physical health Hurting or upsetting others around you Anger arises from how we interpret certain situations. Everyone has different triggers of feeling angry. Some triggers include feeling: Threatened or attacked Frustrated Not being able to control the situation How we interpret these situations and react to them can be changed so we don’t get angry.
Things you can do to help yourself
Here are some top tips from other young people who have experienced anger and some things that have helped them. See what works for you. Once you are a little calmer, try to distract yourself with activities from your Hope Box. When you feel yourself getting angry Count to 10, focus on your breathing, try Mindfulness techniques Go for a short walk Talk to someone you trust who is not involved in the situation Tear up a newspaper, or hit a pillow Walk away from the situation; you can come back to it later Pause for thought Try asking yourself, how important will this be tomorrow? How important will this be in in six months’ time? Do something physical to try and burn off some of the adrenaline which anger can cause: Do some exercise: go for a run, fast walk, cycle ride or a swim Rip up a big newspaper quickly Use a punch bag or big cushion to expel your anger Scream into a pillow Go outside and throw some soft balls or soft toys around. Or throw a tennis ball against a wall Try a mindful breathing exercise – use one of the recommended apps to guide you Try listening to some music to help calm you down Practice calming breathing – try breathing in for a count of seven and out for a count of 11. Repeat this at least five times. This one act alone will help reduce the physical sensations, emotions and intensity of thoughts.
PREVENT Learn your triggers Calm down using coping strategies PREPARE Examine your thought patterns: can you interpret the situation differently? Learn to communicate your feelings effectively CONTINUE Practice calming techniques Make lifestyle changes: reduce drugs/alcohol, eat and sleep well, be active
Useful helplines & websites Mental Health Crisis Line : 0800 915 4644 Samaritans 116 123 (Freephone open 24/7) www.samaritans.org Childline 0800 1111 www.childline.org.uk The Mix (under 25’s) 0808 808 4994 (Mon-Fri 4-11pm) www.themix.org.uk SHOUT 24/7 text service for anyone in crisis anytime, anywhere Text: 85258 www.giveusashout.org Support Line 01708 765200 www.supportline.org.uk SANE 0300 304 7000 4:30 to 10pm daily www.sane.org.uk REFUGE National Domestic Violence 0808 2000 247 (24hr) www.nationaldahelpline.org.uk KOOTH Free, safe and anonymous online support for young people (11-19 years) www.kooth.com
Learn more about anger Mind Charity www.mind.org.uk/information-support/types- of-mental-health-problems/anger/about-anger/ NHS – Anger www.nhs.uk/mental-health/feelings-symptoms- behaviours/feelings-and-symptoms/anger/
NHS self help guides
Apps Mindshift
Calm
Headspace
Tappy
Student Wellbeing is based in the SAFEGUARDING & WELLBEING HUB which is on the Ground Floor of the North Wing in Room N17 If you are struggling with your wellbeing please drop by and arrange to chat with one of the student wellbeing coaches. Alternatively, you can speak to your tutor who can refer you.
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