Angry and fed up

How you might be feeling

There are lots of different feelings that come with anger, but these are some of the most common.

• Getting irritated easily
• Feeling tense or nervous
• Finding it hard to relax
• Having a faster heartbeat and tightness in your chest
• Shouting at others

Top tips

• Look inside yourself… Knot in your stomach? Heart beating fast? Clenching your jaw? Knowing the early warning signs of anger means you can do something about it.
• Walk away… Take yourself out of the situation you are in and walk away.
• Distract yourself… Calming music, exercise, or doodling are all good ways to distract yourself from your thoughts. You could even try a cold shower!
• Safe energy… Don’t damage your things, hurt yourself or others. Get rid of some energy by thumping a pillow instead, or tearing up a magazine.
• Anywhere but here… Where is your happy place? What do you like about it? Close your eyes and imagine you’re there.

We have lots of information on this website to help you understand anger. You can learn how to manage outbursts of anger and find useful techniques to manage these feelings.

When to get help

If you’re struggling to cope with feeling angry and fed up, and the things you’re trying yourself are not helping, take a look at the free support services which can help you.

There’s lots of options – including both online and in person support.

PositiveMinds and Kooth are good options for support with your anger, but any service will welcome and support you to get the right help you need.

If you’re aged 16+ and not sure where to get support, contact the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team, or chat online.