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Anger and irritability

When anger is the only feeling you are allowed to show, and it is costing you.

Get help now

Anger is a normal emotion. But when it is frequent, explosive or frightens the people around you, it is often a signal of stress, hurt, shame or untreated depression underneath.

A man calmly reading a book in an armchair beside a sunlit window

When anger becomes a problem

  • Short fuse

    You blow up over small things and calm down only after the damage is done.

  • Regret afterwards

    You feel guilty or ashamed after arguments, but it happens again.

  • People are afraid of you

    Family or colleagues avoid you or tiptoe around your moods.

  • Physical outbursts

    You break things, shout, or become physical. This is a sign to get help urgently.

Taking control

  1. 1

    Notice the early signs

    Tight jaw, hot face, racing heart. Catch it early.

  2. 2

    Step away

    Leave the room, walk, breathe slowly. Come back when you are calmer.

  3. 3

    Find what sits under it

    Ask what you are really feeling: fear, hurt, disrespect, exhaustion.

  4. 4

    Get support

    Counselling can teach practical tools. It works.

Talk to someone

  • National Mental Health and Suicide Prevention Helpline

    0800 678 678

    Run by the Mental Health Authority. Toll-free.

    Free to call

  • National Emergency Line

    112

    Police, ambulance and fire. Use it if someone is in immediate danger.

    Free to call

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