How to Stop Feeling Angry

Yellow background with "How to stop being angry" written on the left side. Beneath the writing, there is a yellow angry emoji.  On the right, there is a teenage girl, wearing a pink t-shirt, with brown hair in a ponytail. She has an angry facial expression, and has her arms raised in a frustrated way.

Does this sound familiar? Your blood is boiling, your fists and jaw are clenched, and your heart is racing; you’re angry. Being angry from time to time is normal but nevertheless it can disturb your relationships with others, as well as lower your mood.  Here are our top three tips on how to stop feeling angry, and be calmer. 

IN THIS BIT: Our top advice on how to stop feeling angry and become calmer daily.

1. Talk About it

 Our instincts might tell us to hold our feelings in, but when those feelings build up they often come out one way or another.  Sometimes when we feel really stressed, nervous, scared, hungry, or even tired, all those emotions can lead us to feel overwhelmed and angry. As we’ve talked about in our BIT Why is it Good To Talk About Feelings, talking about how we feel comes with countless benefits.  So don’t hold in your feelings, instead share them with someone you trust.  Calmly tell them how you’re feeling and talk through it all.  Don’t know how to talk to someone about your feelings?  We’ve all been there.  Click here for our BIT all about talking about your feelings.

Two teenage girls sitting on a white couch with green leaves on it.  The girl on the left has long, brown hair, is wearing a black and white striped shirt, blue shorts and a green jacket. The girl on the right has short, black, curly hair, is wearing blue jeans, glasses, and a white top with grey long sleeves. They are both smiling, and above them "talk about how you feel" is written.
Teenage girl with straight brown hair tied up into a ponytail, wearing a black and white striped top and light blue denim jacket, sitting at a wooden table,  painting.

2. Do Something Creative

Occupy your mind with something else.  Try something creative!  Maybe sketch, find a YouTube drawing tutorial, color, paint, or even sew.  Depending on where you are when feeling angry, you might have different supplies available.  For example, if you’re at school, sketching or drawing might be a better option, whereas if you’re at home, you could follow a YouTube drawing tutorial, or paint! 

3. Use the Navy SEAL Hack

Did you know that Navy SEALs use box-breathing to calm themselves?  Click here to read our BIT on Tips for Less Stress From Navy SEALs.  When we’re feeling angry, taking a moment to breathe can really help us slow our thoughts, and not act on impulse.  Visualize, or even draw out a box and trace the sides while breathing: deep breathe in…hold…deep breathe out…hold…repeat. Aim to repeat it around three times, or until you’re feeling calmer.  

Light yellow background, with a white box in the centre of the page. Inside the box is the Small Bits of Happiness logo. On each side of the exterior of the box is an arrow, going clockwise. At the top of the box "breathe in 1,2,3,4" is written. On the right of the box "hold 1,2,3,4," is written. At the bottom of the box "breathe out 1,2,3,4" is written. On the left of the box "hold 1,2,3,4" is written.

We hope that these tips help when you’re feeling angry, and give you a small bit of happiness.

For more tips on How to Stop Feeling So Angry, check out our short YouTube video:


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