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Anger

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

What can I do to manage my anger? 

It can be frightening when your anger overwhelms you. But there are ways you can learn to manage your anger when you find yourself in difficult situations. You can: 

  • look out for warning signs 
  • buy yourself time to think 
  • try some calming techniques 

Remember: if your outbursts can be violent or abusive this can cause serious problems in your life and relationships, and can be very damaging to the people around you. In this case, it’s essential to seek professional treatment and support for your anger. 

Look out for warning signs 

Anger can cause a rush of adrenaline through your body, so before you recognise the emotion you’re feeling you might notice: 

  • your heart is beating faster 
  • your breathing is quicker 
  • your body is becoming tense 
  • your feet are tapping 
  • you’re clenching your jaw or fists 

Recognising these signs gives you the chance to think about how you want to react to a situation before doing anything. This can be difficult in the heat of the moment, but the earlier you notice how you’re feeling, the easier it can be to choose how to manage your anger. 

“Breathing techniques have helped me to control my anger. I know that if I take a moment to concentrate on my breathing and not my anger, I’ll have something else to focus on.” 

Buy yourself time to think 

Sometimes when we’re feeling angry, we just need to walk away from the situation for a while. This can give you time to work out what you’re thinking about the situation, decide how you want to react to it and feel more in control. Some ways you can buy yourself time to think are: 

  • Counting to 10 before you react. 
  • Taking yourself out of the situation by going for a short walk – even if it’s just around your block or local area. 
  • Talking to a trusted person who’s not connected to the situation, such as a friend, family member, counsellor or peer support group. Expressing your thoughts out loud can help you understand why you’re angry and help calm you down. If you don’t feel comfortable talking to someone you know, you can confidentially call The Samaritan Befrienders 24 hours a day (Tel: 2389 2222) to talk about anything that’s upsetting you. (For other organisations that can help please see our useful contacts page.) 

“What helps me is getting away from the situation to cool down.” 

Try some techniques to manage your feelings 

There are many ways to calm down and let go of angry feelings, depending on what suits you and what’s convenient at the time you are angry. 

  • Breathe slowly – try to breathe out for longer than you breathe in and focus on each breath as you take it. 
  • Relax your body – if you can feel your body getting tense, try focusing on each part of your body in turn to tense and then relax your muscles. (See our pages on relaxation for more tips on how to relax.) 
  • Try mindfulness techniques – mindfulness can help you to be aware of when you’re getting angry and can help calm your body and mind down. See our information on mindfulness to learn more. 
  • Exercise – try to work off your anger through exercise. Sports like running or boxing can be really helpful for releasing pent up energy. 
  • Use up your energy safely in other ways – this can help relieve some of your angry feelings in a way that doesn’t hurt yourself or others. For example, you could try tearing up a newspaper, hitting a pillow or smashing ice cubes in a sink. 
  • Do something to distract yourself mentally or physically – anything that completely changes your situation, thoughts or patterns can help stop your anger escalating. For example, you could try: 
    • putting on upbeat music and dancing or doing something with your hands, like fixing something or making something 
    • doing something creative like colouring or drawing
    • writing in a journal 
    • taking a cold shower 

Remember: Learning new techniques to help manage your feelings can take time and practice – so try to be patient and gentle with yourself as you learn these new skills.

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

What can I do to manage my anger?

What can I do to manage my anger? 

It can be frightening when your anger overwhelms you. But there are ways you can learn to manage your anger when you find yourself in difficult situations. You can: 

  • look out for warning signs 
  • buy yourself time to think 
  • try some calming techniques 

Remember: if your outbursts can be violent or abusive this can cause serious problems in your life and relationships, and can be very damaging to the people around you. In this case, it's essential to seek professional treatment and support for your anger. 

Look out for warning signs 

Anger can cause a rush of adrenaline through your body, so before you recognise the emotion you're feeling you might notice: 

  • your heart is beating faster 
  • your breathing is quicker 
  • your body is becoming tense 
  • your feet are tapping 
  • you're clenching your jaw or fists 

Recognising these signs gives you the chance to think about how you want to react to a situation before doing anything. This can be difficult in the heat of the moment, but the earlier you notice how you're feeling, the easier it can be to choose how to manage your anger. 

“Breathing techniques have helped me to control my anger. I know that if I take a moment to concentrate on my breathing and not my anger, I'll have something else to focus on.” 

Buy yourself time to think 

Sometimes when we're feeling angry, we just need to walk away from the situation for a while. This can give you time to work out what you're thinking about the situation, decide how you want to react to it and feel more in control. Some ways you can buy yourself time to think are: 

  • Counting to 10 before you react. 
  • Taking yourself out of the situation by going for a short walk – even if it's just around your block or local area. 
  • Talking to a trusted person who's not connected to the situation, such as a friend, family member, counsellor or peer support group. Expressing your thoughts out loud can help you understand why you're angry and help calm you down. If you don't feel comfortable talking to someone you know, you can confidentially call The Samaritan Befrienders 24 hours a day (Tel: 2389 2222) to talk about anything that's upsetting you. (For other organisations that can help please see our useful contacts page.) 

“What helps me is getting away from the situation to cool down.” 

Try some techniques to manage your feelings 

There are many ways to calm down and let go of angry feelings, depending on what suits you and what’s convenient at the time you are angry. 

  • Breathe slowly – try to breathe out for longer than you breathe in and focus on each breath as you take it. 
  • Relax your body – if you can feel your body getting tense, try focusing on each part of your body in turn to tense and then relax your muscles. (See our pages on relaxation for more tips on how to relax.) 
  • Try mindfulness techniques – mindfulness can help you to be aware of when you're getting angry and can help calm your body and mind down. See our information on mindfulness to learn more. 
  • Exercise – try to work off your anger through exercise. Sports like running or boxing can be really helpful for releasing pent up energy. 
  • Use up your energy safely in other ways – this can help relieve some of your angry feelings in a way that doesn't hurt yourself or others. For example, you could try tearing up a newspaper, hitting a pillow or smashing ice cubes in a sink. 
  • Do something to distract yourself mentally or physically – anything that completely changes your situation, thoughts or patterns can help stop your anger escalating. For example, you could try: 
    • putting on upbeat music and dancing or doing something with your hands, like fixing something or making something 
    • doing something creative like colouring or drawing
    • writing in a journal 
    • taking a cold shower 

Remember: Learning new techniques to help manage your feelings can take time and practice - so try to be patient and gentle with yourself as you learn these new skills.