Feeling angry is something everyone experiences, but learning how to manage that anger is important. Here are some fun and easy ways to help you stay calm and in control when you start to feel upset.
One of the best ways to calm down when you’re angry is to take deep breaths. Imagine you’re blowing up a big balloon. Breathe in slowly through your nose, filling your belly with air, and then breathe out through your mouth. Do this a few times, and you’ll start to feel more relaxed. This is called a deep breathing exercise, and it helps your body feel calm.
When you feel anger bubbling up, it’s okay to take a break. Just like in sports, a timeout can help you cool off. Step away from the situation that’s making you angry. You can go to a quiet place, like your room or a peaceful spot outside. Give yourself a few minutes to relax and think about what happened. This break can help you feel better and think more clearly.
When you’re ready to talk about what’s bothering you, try to communicate assertively. This means expressing your feelings without being mean or blaming others. Use “I” statements to explain how you feel. For example, say “I feel upset when…” instead of “You always make me angry.” This way, you can share your feelings without making the situation worse.
Here are some more tips to help you manage anger:
Physical activity is a great way to release pent-up energy and stress. Whether it’s playing a sport, dancing, or just going for a walk, exercise can help you feel happier and less angry.
Try to focus on positive things in your life. When you start to feel angry, think about something that makes you happy or grateful. This can help shift your mood and make you feel better.
If you’re having trouble managing your anger, it’s okay to talk to someone you trust, like a parent, teacher, or friend. They can offer support and advice to help you feel better.
Remember, everyone gets angry sometimes, but with these tips, you can learn to control your anger and stay calm in any situation!
Imagine you’re blowing up a big balloon. Breathe in slowly through your nose, filling your belly with air, and then breathe out through your mouth. Repeat this a few times. Notice how your body starts to feel more relaxed. Practice this exercise whenever you feel angry to help calm down.
Create a “timeout” space in your home or classroom. When you feel anger rising, take a break and go to this space. While there, find three things that make you feel calm or happy. This could be a favorite book, a comforting toy, or a picture that makes you smile. Use this time to relax and think about what happened.
Pair up with a classmate and practice using “I” statements to express feelings. Take turns sharing a situation that might make you upset and respond with an assertive “I” statement. For example, “I feel upset when…” Practice helps you communicate your feelings without blaming others.
Choose a physical activity you enjoy, like jumping jacks, dancing, or a short walk. Spend 10 minutes doing this activity and notice how it affects your mood. Discuss with your classmates how exercise can help manage anger and improve your mood.
Start a journal where you write down three positive things that happen each day. When you feel angry, read through your journal to remind yourself of the good things in your life. Share one positive thought with the class to spread positivity.
Here’s a sanitized version of the transcript:
1. Practice deep breathing exercises or mindfulness techniques when you feel anger rising to help calm yourself down and regain control.
2. Take a timeout when you feel yourself getting angry. Remove yourself from the situation and give yourself time to cool off before addressing the issue.
3. Communicate assertively instead of aggressively, using “I” statements to express your feelings and needs without blaming others or escalating the situation.
Anger – A strong feeling of being upset or annoyed because of something wrong or bad – When Jake lost his favorite toy, he felt a lot of anger and needed to talk about it to feel better.
Breathing – The process of taking air into and expelling it from the lungs – During yoga class, we practiced deep breathing to help us feel more relaxed and focused.
Calm – Not showing or feeling nervousness, anger, or other strong emotions – When Sarah felt nervous before her test, she took a few deep breaths to stay calm.
Communicate – To share or exchange information, thoughts, or feelings – It’s important to communicate with your friends and family when you are feeling sad or upset.
Exercise – Physical activity that is done to become stronger and healthier – Going for a walk or playing sports is a great way to get exercise and stay healthy.
Feelings – Emotional states or reactions – It’s okay to have different feelings, like happiness or sadness, and it’s important to talk about them with someone you trust.
Positive – Thinking about the good qualities of someone or something – Keeping a positive attitude can help you overcome challenges and feel happier.
Relax – To become less tense or anxious – Listening to music or reading a book can help you relax after a busy day.
Timeout – A short break from an activity to calm down or think – When Tim was feeling overwhelmed, he took a timeout to sit quietly and breathe deeply.
Thoughts – Ideas or opinions produced by thinking – Writing down your thoughts in a journal can help you understand your feelings better.
