Two girls sitting on a beach boardwalk. One girl looks into the distance the other girl has her eyes closed and rests her head in her hand.

We all feel anger at different times in our lives. Some experience it on a daily basis whereas other people might only really feel angry once every few weeks or months.


If you’re someone who feels angry quite often, it’s important to know how to express it in a safe way.  

Your priority is to bring down your heartrate and frustration levels to make sure you don’t do or say something you end up regretting. 

Here are a few ways you can safely express your anger: 


Tell someone how you feel 

If there’s someone you trust at your disposal, take them somewhere private and tell them what’s going on inside your head.  

Simply saying it out loud will reduce the intensity of the emotion and you will get another perspective that may help you see things differently. 

Write it out 

If there’s no one you feel comfortable talking to, write out your feelings in a diary or a piece of paper that you can tear up afterwards.  

Once you see the issue in black and white you will hopefully realise that it’s not as huge as you first thought.  

Do some physical activity 

Anger can manifest as a physical rush of energy (adrenaline) that makes us feel like we need to lash out. 

Instead, channel that energy into an activity like running, boxing or weight-lifting. Not only will you feel calmer afterwards, your body will benefit from the exercise. 

Talk to the person you’re angry with 

Being angry with someone is not a pleasant feeling so it’s good to release it as soon as you can.  

However, if you’re going to talk to the person you’re angry with, make sure you don’t go to them while you’re still fired up. Take the time to calm down and plan what you want to say. 

Be prepared for them to disagree with you but take comfort in the fact that you said what you needed to say. 

Complain to someone 

If you are angry about how you’ve been treated or you see an injustice done to someone else, report it to a person in authority.  

Doing nothing will make you feel more frustrated and hopefully, by complaining, something will change. 

Start a petition 

It can be very disheartening when you see something that needs to be changed for the greater good. However, there is something you can do. As the saying goes, ‘Be the change you want to see in the world.’  

Start a petition, start a movement, see what can happen. The longest journey starts with a first step… 


Ask for support 

Don’t ever be afraid to reach out and look for support if you’re having a hard time controlling your anger. Childline is available to you at all times by phone 1800 66 66 66 or Live Chat on 


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