Help with Anger in the UK: Anger Management, Counselling and Where to Start

The NHS says anger can show up physically (a faster heartbeat, tense muscles, clenched fists, a tight chest, feeling hot), mentally (feeling tense, unable to relax, easily irritated, humiliated or resentful) and in behaviour (shouting, ignoring people or sulking, starting fights, breaking things, or self-harming). Some people take anger out on others; others hide it and take it out on themselves. Source: NHS: anger.

The NHS suggests:

• mindfulness, to notice anger early so you can calm down sooner
• giving yourself time before reacting, such as counting to 10 and calming breathing
• talking to someone not connected to the situation, such as a friend or a GP
• exercise such as running, walking, swimming or yoga
• peer support, and self-help CBT techniques for unhelpful thoughts and stressful situations
• setting small targets, and not using alcohol, cigarettes, gambling or drugs to relieve anger

The NHS says to see a GP if you're struggling to cope with anger, self-help is not working, you're acting in an abusive or violent way, you're struggling with stress, anxiety or depression, or you've had low mood for more than 2 weeks. Your GP may be able to refer you to a local anger management programme or counselling.

The NHS says a typical programme may involve one-to-one counselling and group work, as a 1-day or weekend course or over a couple of months, and most include CBT as well as counselling. In England, if you're registered with a GP and aged 18 or over (16 or over in some areas), you can refer yourself to NHS Talking Therapies without seeing a GP. In Scotland, Wales and Northern Ireland, a GP is usually the first step. For under-18s, see NHS: mental health support for children and young people.

The NHS notes there are also private courses and therapists who help with anger, and says to make sure any therapist is registered with a professional organisation. Professions that may help include:

• Counsellors and psychotherapists, on accredited registers such as BACP, UKCP and NCPS.
• Practitioner psychologists, such as clinical and counselling psychologists, on the HCPC register.
• CBT therapists, often accredited by BABCP.
• Arts therapists (art, music and drama) and dance movement psychotherapists, if putting feelings into words is hard.
• Occupational therapists, who can help with routines, stress and the daily triggers that build up.
• Psychiatrists, medical doctors who can assess, diagnose and prescribe.

Whoever you choose, check their register and ask about fees, session length and how you will review progress together. See questions to ask before you book and how much therapy costs. On Therapist Circle, each practitioner's registration is checked when they join, and their profile shows the register and number so you can check it yourself.