‘Diffusing Anger’
It is natural and normal to show a variety of emotions. Anger being one of the loudest and most devastating at times. However, anger like many other emotions is very natural and something we all feel at times in our lives. Often, this is triggered by repeated scenarios or situations such as: traffic, someone letting us down, intimidation, fear, rejection and many more! Whether you are wanting support with your own anger or wanting support with your child or another young person, here are some examples and information on anger and how to have a better relationship with our anger or to support someone who needs to control their anger better.
Bodily Sensations
The first step in dealing with your anger is to learn to recognise when you’re getting angry. Your body is helpful here as there are a number of warning signals as adrenaline rushes through your veins:
• Clenched teeth
• Tense shoulders
• Increased heart rate
• Clenched fists
• Tense muscles
• Tight stomach
When these signs appear, you know you’re about to get angry – that’s when it’s handy to have a coping mechanism.
The next time you feel angry, try and take notice of how your body changes, so you will know what to look for in the future.
Identifying Anger
What or when are the times when you are more likely to get angry? If you can see the patterns, then maybe you can do something about those situations, and do something different.
Behind the wheel?
At work?
When stressed?
With certain people?
When you've been drinking or using other substances?
Exam or school pressure?
Preventing Anger and Different Ways of Reacting to it
STOPP! Pause, take a breath, don't react automatically or Walk away. You can come back and talk later?
Ask yourself:
S - Stop
T - Take a breath
O - Observe
P - Pull back and put this into perspective
P - Practice what works
Breathing Techniques -
5 finger breathing method, Balloon Belly Breathing, Mindfulness, Meditation, any other breathing methods also. 
Exercise and activities -
Running, walking, gym, painting, drawing, listening to music, distraction techniques, hobbies and interests
Remember, we are only in control of our own behaviours and not our external environments.
Further support -
Seeking help from loved one, accessing emotional wellbeing or mental health support (Psychotherapy, CBT etc). Releasing feelings of anger in a controlled space (e.g using pillows, boxing gloves, using your body to push against a wall or clench fists.
If further help and support is needed, please remember you can reach out for support through your local GP practice or through provision within school and colleges.