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
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