Stress
How to control anger in the moment
What to do when you feel yourself about to snap, and how to cool down for good.
Anger is a signal
Anger usually sits on top of something else: stress, tiredness, feeling disrespected or out of control. Feeling it is normal. What matters is what you do next.
Spot the early signs
Clenched jaw or fists, heat in your face, a racing heart, raised voice. The earlier you notice, the easier it is to step back.
In the moment
Say "I need five minutes" and leave the room. Breathe out slowly, longer than you breathe in. Walk it off or splash cold water on your face. Come back once your body has calmed, not before.
Afterwards
Ask what was underneath it. Regular exercise, enough sleep and less alcohol all lower the baseline, so it takes more to set you off.
When to get help
If anger is hurting your relationships, your work, or anyone's safety, talk to your GP about anger management support. If you're worried you might hurt yourself or someone else right now, call your local crisis line or emergency services.