What can I do right now?
“I’m angry or frustrated”
I’m angry or frustrated? Something has got under your skin and you want to react. Anger is fast.
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Something has got under your skin and you want to react.
Try one of these now
- STOP: a one-minute pause — (1 min · Practical evidence)
- Slow breathing — (2–5 min · Moderate evidence)
- Name the feeling — (2 min · Emerging evidence)
- Brisk walk — (10–20 min · Strong evidence)
Why this can help
Anger is fast. A pause, a slower breath and a precise name for the feeling give your thinking time to catch up; movement burns off some of the charge.
When it is more than a rough moment
If anger often ends in shouting, breaking things or hurting anyone — including yourself — talk to a professional. Help for this works.
Understand it better
- The pause between feeling and doing — A few seconds between the surge and the reaction is where your choices live. (6 min · Beginner)
- What anger, fear and jealousy are asking for — Hard feelings usually point at a need. Finding it gives you something to do besides react. (7 min · Practising)
- Name it to tame it — Putting a precise word on a feeling often takes some of the heat out of it. (6 min · Beginner)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.