Learning techniques to manage anger can help you to express anger in a healthy way, and to address the problems that provoke it.

Everyone gets angry sometimes. Anger that is managed properly can be an important signal that your needs are not being met and can motivate you to address problems or make changes.

However, if anger is expressed in harmful ways or persists over a long period of time, it can affect your relationships, mental and physical health, and overall quality of life.

When is anger a problem?

Anger is a problem when it causes issues with your health, work, relationships or other aspects of your daily life.

Some indicators that anger may be a problem for you are when:

  • anger is causing issues in your personal or professional life
  • you think you have to get angry to get what you want
  • you're using alcohol or other drugs as a way to deal with your anger
  • you feel out of control or fear being out of control when you're angry
  • other people are concerned about your anger, or are frightened to upset you or disagree with you
  • you hurt other people by demeaning them, putting them down or being verbally abusive
  • you take out your anger on someone or something not related to the situation that is bothering you
  • you have physically lashed out when angry.

Ways to manage anger

These strategies can help you manage your anger and express it more productively:

  • Identify triggers: Make a list of the things that are likely to trigger your anger. If you're aware of the triggers, you can avoid them or develop strategies to deal with them.
  • Pay attention to the warning signs: Notice what happens to your body when you start to get angry. Learn to recognise these early warning signs and calm yourself down before your anger gets out of control.
  • Remove yourself from the situation: If you feel your anger getting out of control, leave the situation that's making you angry and distract yourself with other activities. Try again when everyone is calmer.
  • Use relaxation techniques: Doing relaxation exercises can reduce the feelings of tension and stress in your body.
  • Learn assertiveness skills: Learn how to acknowledge that you're angry and express your needs clearly and respectfully, while still respecting other people and their needs.
  • Practise other ways to respond: Use imaginary situations to practise ways you can resolve situations without anger. Write down strategies that work for you and refer to them when you start to feel angry.

Student counselling services

If you are having a personal crisis and need to speak to someone urgently, contact the UQ Counselling and Crisis line:

1300 851 998

If you call 1300 851 998 between 8am and 4:30pm, Monday to Friday, our trained staff will connect you to the right support. Outside of these hours, a trained crisis counsellor will answer for immediate assistance. 

You can also text 0488 884 115 between 4:30pm and 8am to chat with a crisis counsellor.

 

Book a confidential appointment with our counsellors for personal support:

Step one:

Complete the counselling intake form. This form must be completed prior to your first appointment.  

Find the form here

Step two:

Book a counselling appointment

Note: For students at Gatton and Herston campuses, please ensure any face to face appointment is at your preferred location.

 

If you're having trouble booking online, contact Student Services.

    Phone Student Services on 1300 275 870

     Visit Student Central (Building 42, St Lucia campus) or Student Services Gatton (Level 1, N.W. Briton Administration Centre Annexe, Building 8101A)

   Live chat with us (8:30am—4:30pm)

 

Further support

You can speak to your GP, a psychologist, psychiatrist or counsellor outside of UQ.

You can also visit:

Australian Psychological Society