Coping with Anger
This gives a short overview to learn more about anger and what can help.
What is Anger?
Anger and irritability are common emotions in response to stress.
What You May Be Experiencing
You may feel frustrated, stressed, or overwhelmed. You may have a shorter fuse than usual. That's okay. Anger and irritability are common emotions in response to stress. Loss of control and predictability or worries about meeting basic needs can all contribute to feelings of anger. Sometimes feelings of sadness and anxiety come out as anger. You may get easily irritated or angry at your partner, children, friends, coworkers, or neighbors in ways that are not typical for you.
What You Can Do
Take a calming breath.
Even a five-minute break can make a difference.
Acknowledge how you are feeling.
It is okay to not feel okay.
Take time to care for yourself.
Consider simple strategies to reduce stress, like exercising and making time for rest.
Create a daily routine to increase feelings of control.
Prioritize healthy eating habits, sleep, and exercise whenever possible.
Monitor your social media use and limit time on news.
Too much media can increase feelings of frustration and anger.
Relaxation Strategy
Feeling stressed or overwhelmed? Try this...
- 5. Find FIVE things you see around you.
- 4. Find FOUR things you can touch around you.
- 3. Find THREE things you hear around you.
- 2. Find TWO things you can smell around you.
- 1. Find ONE thing you can taste around you.
This animated GIF guides individuals through a simple, evidence-based strategy for relaxation: Link opens in a new windowhttps://www.cdc.gov/howrightnow/resources/relaxation-strategy/index.html.
Seek help.
Seek help from a professional if your anger becomes overwhelming or feels unmanageable:
- Talk to your doctor about how you are feeling.
- Contact your workplace's employee wellbeing program.
- Find mental health services on the Mental Health America (MHA) website at Link opens in a new windowhttps://www.mhanational.org/choosing-provider.
U.S. Centers for Disease Control and Prevention (CDC), How Right Now. (Reviewed 2021, April 16). Anger. Retrieved September 6, 2022, from https://www.cdc.gov