Ways to deal with your anger

From simmering frustration at minor annoyances to boiling rage at the state of the world, many of us are angry at the moment. Experts offer tips and techniques on how to manage it

From planes and supermarkets to traffic jams and, of course, online, it feels as if everyone is angry. Is it any wonder? Politics has become more polarised and bad-tempered than at any time in living memory, wars are top of the news agenda, and we’re in a cost-of-living crisis. It’s no surprise people are on edge.

Anger itself isn’t necessarily negative. “Anger is a hardwired emotion that is our defence to a threat,” says Dr Nadja Heym, associate professor in personality psychology and psychopathology at Nottingham Trent University. “It’s normal, healthy and evolutionarily important.”

It can be a powerful force for good, says David Woolfson, anger specialist and psychotherapist. “Anger drives us to achieve things – to fight for justice and causes, win marathons, right wrongs.”

Anger’s bad rep is due to the behaviours it can elicit. Rage can drive us to react poorly then regret it, so it’s helpful to know how to process it healthily.

Constantly riled by the news? “Many people form their identity around what they don’t like and what they’re opposed to,” says William DeFoore, author. Instead, he says, focus on “what you like.”

Here are some suggestions.

Count to three Splash water on your face Find a physical distraction Doodle angry words Create distance Pre-empt and prevent Switch off the news Find someone to rant to Punch a pillow

Seek constructive ways to channel feelings

… or do nothing

Hug your pet

Write an email to yourself Limit exposure

Walk in nature

Look beyond the rage Exhale

Take a cold shower Challenge your inner critic Breathe deeply

Cry

Choose calm

Remind yourself that your reaction is a choice. “The stereotype of anger is shouting and being abusive, but we can choose to express anger in a truthful, contained, dignified, healthy way.”