Healthdirect Free Australian health advice you can count on.

Medical problem? Call 1800 022 222. If you need urgent medical help, call triple zero immediately

healthdirect Australia is a free service where you can talk to a nurse or doctor who can help you know what to do.

beginning of content

Anger management tips

2-minute read

Everyone feels angry sometimes, but we have to deal with those feelings before we lose control. There are techniques you can try to stop yourself becoming violent or abusive if you know you’re getting angry. If you practise these techniques - perhaps with a friend - you’ll be able to use them when you’re losing control.

1. List things that make you angry

If you know the things that frustrate you and make you angry, you may be able to avoid them or do things differently when you’re faced with them.

2. Time out

‘Time out’ means stepping away from a situation and giving yourself space. It may help to say ‘I need to take a break – I’ll come back in half an hour’.

3. Controlled breathing

Try taking five long, deep breaths and slowing your breathing. While you’re breathing, try to relax the muscles in your arms and face.

4. Talk yourself down

Telling yourself you can handle the situation can help calm you down.

You might try saying things like ‘okay, you can handle this’ or ‘I’m not going to let this get to me’. Or you might try words like ‘relax’ or ‘take it easy’ while you breathe deeply.

Try to avoid negative statements that might make you feel angrier, such as ‘she’s always doing that’ or ‘how dare he!’.

5. Use imagery

Picturing yourself in a relaxing situation may help. Use what you feel is relaxing - it may be swimming or lying on a beach, sitting on a mountain top, or reading to your children.

6. Gentle exercise

Gentle exercise, such as yoga, or other forms of stretching can relax your muscles and make you feel calmer.

Some people find it helps to talk to professionals, such as doctors or psychologists.

Alternatively, you can call helplines such as Lifeline, Kids Helpline or MensLine.

Read about managing anger here, on the Australian Psychological Society website, and about MensLine's counselling services.

Last reviewed: August 2017

Need more information?

These trusted information partners have more on this topic.

Top results

Anger & anger management ideas for parents | Raising Children Network

Its normal to feel angry with children when youre a parent or carer. If youre having trouble with angry feelings, our anger management tips can help.

Read more on website

Managing anger

MensLine Australia is a professional telephone and online support and information service for Australian men

Read more on MensLine Australia website

Managing anger

Anger is a normal human emotion that we all experience at times.

Read more on Project Air Strategy for Personality Disorders website

For families, partners & carers: managing anger

Anger is a normal human response that we all experience but can be difficult to deal with if you’re on the receiving end.

Read more on Project Air Strategy for Personality Disorders website

Anger - how it affects people - Better Health Channel

Well-managed anger can be a useful emotion that motivates you to make positive changes.

Read more on Better Health Channel website

Doing Anger Differently

Anger is a normal human emotion and can serve useful purposes when controlled or directed productively.

Read more on Department of Veterans' Affairs website

Parenting and Child Health - Health Topics - Anger - helping your child to manage it

Anger is a result of feeling stressed, disappointed or frustrated, and not being able to cope with those feelings

Read more on Women's and Children's Health Network website

Talk to your teenager about bullying behaviour - ReachOut Parents

Learn more about how to deal with a child bullying others. ReachOut provides parents with quality advice to handle bullying behaviour. Click to get more info.

Read more on website

Raising teenagers | TripleP parenting courses to help - TripleP Positive Parenting Australia

Whether you need a tip or two for a small issue or want ongoing help for serious problems, there's a Teen TripleP course to suit. Browse the full range.

Read more on Triple P - Positive Parenting Program website

Find a Child and Adolescent Anxiety Clinic | Understanding Anxiety

Listed by distance from Sydney.All information correct as of 27 June 2018. Sydney Uni Anxiety Disorders Clinic Level 2, Building M02F, 94 Mallett Street,

Read more on WayAhead Mental Health Association NSW website

Healthdirect 24hr 7 days a week hotline

24 hour health advice you can count on

1800 022 222

Government Accredited with over 140 information partners

We are a government-funded service, providing quality, approved health information and advice

Australian Government, health department logo ACT Government logo New South Wales government, health department logo Northen Territory Government logo Government of South Australia, health department logo Tasmanian government logo Government of Western Australia, health department logo