Managing Anger
and Frustration

Our top tips

One

Never count to 10 – count backwards 10-1

Two

Do some Deep breathing exercises such as practising 7/11 breathing
7/11 Breathing Video

Three

Walk away from the situation if you can – take time outs

Four

It’s so important to know what your triggers are to anger – this way you can learn what you need to do if that issue approaches

Five

Try out self-calming techniques such as mindfulness

Six

Talk to somebody about your anger and frustration

Seven

If you notice you are frequently angry – it might be worth keeping a journal of your anger and look for any triggers – then jot down how you reacted – but also ways you could have reacted differently

Eight

Engage in some physical activity to release any frustration that you may have. #TeamKPG Dave Pickard finds spin classes at his local gym really good for this!
Dave sees several benefits from engaging in exercise

Nine

Ask yourself – Why is this making me angry? How is my anger helping this situation and what would be different if I remained calm?

Ten

If you are experiencing anger for longer than two weeks, we strongly recommend that you go and see your GP – this will help you explore what services are available

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