Managing Your Anger
Managing anger means staying calm when you feel upset. When you get angry, it’s important to take a moment to relax. One good way to do this is by taking deep breaths. You can breathe in and out slowly, like you are blowing up a big balloon.
Another helpful trick is to count to ten. You can say the numbers in your head, going from one to ten. This can give you time to cool down. If you’re still feeling upset, it can help to talk to someone you trust, like a parent or a friend. They can listen and help you feel better.
Thinking before you act is very important too. It’s easy to do something you might regret when you are mad. Instead, think about what you want to say or do next. Finding positive ways to express how you feel can also help. You can draw a picture or write a story about what is bothering you. This can make your feelings easier to handle.
Always remember, it’s okay to ask for help when you need it. Everyone gets angry sometimes, and talking about it can make things better.
Calming Down Techniques:
Listen to Music: Put on your favourite songs to relax.
Go for a Walk or Run: Moving your body can help clear your mind.
Play Music or an Instrument: Creating music can lift your mood.
Draw or Paint: Art can help express your feelings.
Write in a Journal: Write down what you’re feeling to sort it out.
Talk to Someone You Trust: Sharing your thoughts can make you feel lighter.
Scream into a Pillow: This can release some of that built-up energy.
Take Deep Breaths: Inhale slowly and then exhale to feel calmer.
Walk Away: Give yourself some space to cool down.
Self-Talk: Remind yourself phrases like “I can handle this” or “It’s okay to be upset, but I need to calm down.”
Tense and Relax Muscles: Tighten your muscles and then relax them to help ease your body.
Picture a Happy Place: Think of somewhere that makes you feel safe and happy.
Find a Quiet Space: Take time alone to think about what’s bothering you.
Slow Things Down: When things get tough, pause to think before you react.
Be Assertive: Let people know when you need a break to calm down.
Think of Other Ways: Keep looking for new ways to feel better.
These techniques can help you when anger starts to build up. Choose the ones that work best for you!